Sprouts are superfoods and can be eaten raw or cooked. They are packed with essential minerals, vitamins, fibre and antioxidants, making them an excellent option for the health-conscious. A nutritious and balanced diet is important during pregnancy as it aids the development of the baby and mother; one common question is - Can a mother-to-be eat sprouts? While there are many benefits to consuming sprouts, the answer is more complex as there is a risk of food poisoning. Read on for more information on consuming sprouts in Pregnancy.
Is it safe to eat raw sprouts during pregnancy? Sprouts are a good source of vital nutrients needed by pregnant women. They offer many health benefits, including reduced blood sugar levels, easy digestion, strong immunity and a healthy heart. However, it is advised not to eat them as they may lead to food poisoning due to the presence of harmful bacteria like Salmonella and E. coli. According to nutritionists, pregnant women should consume cooked sprouts only.
One common risk associated with eating raw sprouts in pregnancy is food poisoning. Raw sprouts are grown in humid and warm conditions where harmful bacteria like E. coli, Salmonella and Listeria thrive. Due to this, there is a high risk of food poisoning. If food poisoning happens, symptoms usually appear 12 to 72 hours after eating raw sprouts and can include stomach cramps, vomiting and diarrhoea.
Certain infections, especially from less common Listeria, are associated with the risk of miscarriage in early pregnancy. Some infections can also cause preterm labour, leading to complications for the baby and neonatal infections, with the newborn contracting infections as the mother consumes contaminated food.
While raw sprouts have potential risks, that does not mean you should eliminate sprouts from your diet. Instead of consuming them raw, you can include them in your diet by cooking them correctly. There are three ways to cook sprouts for expectant mothers.
● Steaming: This is a method where you can preserve more nutrients.
● Boiling: This is a quick and easy way to kill bacteria in sprouts.
● Frying: It is a popular way of cooking in Korean, Thai and Chinese cuisine.
Choose the method you prefer, but ensure you use high heat to kill bacteria and other microorganisms that cause infections. During pregnancy, it is recommended that you cook sprouts at 165°F/75°C.
Sprouted peas and beans are popular sprout choices, including moong beans, soya beans, green peas, kidney beans and black beans. Sprouted vegetables and greens include green mustard, broccoli, fenugreek, alfalfa, beet, radish and red clover sprouts. Sprouted grains include brown rice, quinoa, buckwheat, oats, wheatgrass and amaranth. The best sprouts for pregnant women are:
● Sprouted Moong: These are the best sprouts, and they are rich in vitamins like B1-B3, B5, and B6. They are also rich in minerals, antioxidants and fibre. Sprouted moong is also rich in magnesium, potassium, iron, protein and folate, which are essential for a healthy pregnancy. It can be consumed in soups, stir-fries and salads.
● Broccoli Sprouts: They are a great source of vitamins A and C, protein, fibre, calcium and iron. Studies have shown that consuming cooked broccoli sprouts improves the health of both the baby and the mother and protects both from cardiovascular diseases.
● Sprouted Brussels: These sprouts have all the nutrients that a mother and the baby need. It has protein, fibre, carbs, vitamins K & C and folate.
● Sprouted Horse Gram: This is very rich in protein and fibre, which are needed in pregnancy. It is also rich in antioxidants, calcium, vitamin C and iron, which strengthen immunity and keep the skin healthy. It also contains phosphorus, which is needed for strong bones and teeth and improves muscle function.
● Palmyra sprouts: They contain fibre that prevents constipation and regulates bowel movement. They also contain high calcium, which is needed for teeth and bone strength, and are rich in iron, which helps prevent anaemia caused by pregnancy. The high protein in them contributes to the fetus' growth and development.
● Relieves Constipation: Sprouts contain high amounts of digestive enzymes and insoluble fibres that improve metabolism, prevent constipation and ease bowel movements. Plus, they contain anti-nutrients and gluten at low levels, further reducing digestive problems.
● Aids Fetal Development: Sprouts are a great source of omega-3 fatty acids that play a critical role in the unborn baby's brain and retina development. Omega-3's anti-inflammatory properties also regulate blood pressure and reduce oedema during pregnancy.
● Boosts Energy: Sprouts contain antioxidants, phytochemicals, vitamins, minerals and enzymes that increase the body's metabolism and enable you to stay energetic during pregnancy.
● Prevents Anemia: Sprouts contain iron and folate, which treat anaemia caused by pregnancy. Enough iron reduces conditions like nausea and other stomach disorders.
● Maintain pregnancy weight: Sprouts contain high amounts of protein and fibre, which help you feel full longer and reduce food cravings during pregnancy. This helps you maintain optimal weight. Protein in sprouts is important for fetus development, bone growth, and other health benefits. It is also highly beneficial for vegetarians.
● Strengthens immunity: They are a powerhouse of nutrients, including vitamins B, C, and E, as well as many phytonutrients that strengthen the immune system and boost overall health.
● Regulates Cholesterol: Sprouts protect your cardiovascular health. The omega-3 fatty acids and fibre in sprouts lower cholesterol levels. The potassium in sprouts keeps blood pressure levels under control and lessens the risk of stroke.
● Reduces blood sugar levels: Sprouts contain fibre, which helps reduce blood glucose. Therefore, they are recommended to reduce the risk of gestational diabetes.
● Reduces acidity: Sprouts' alkaline properties neutralize excess stomach acids and prevent heartburn, acid reflux and acidity during pregnancy. Thus, sprouts are helpful for pregnant women with acidity.
Cook the sprouts well in high temperature to make:
● Salads
● Indian curries
● Add them for sandwich fillings
● Add sprouts to breakfast items like poha, upma, dosa, etc.
● Stir-fry with your favourite rice, vegetables, meat, noodles or tofu.
Sprouts are a great addition to your diet, especially during pregnancy, but they should be cooked properly to avoid health risks. Eat a sufficient quantity of cooked sprouts as prescribed by your doctor to remain hale and healthy throughout your pregnancy.
Yes. You can eat sprouts during pregnancy, but ensure that they are perfectly cooked at high temperatures to kill any bacteria that may be present.
Pregnant women who are suffering from pregnancy diseases, have previous bacterial infections, and have a weak immune system should avoid sprouts.
Yes. You can eat cooked broccoli sprouts while pregnant, but you should avoid raw sprouts.
Yes, pregnant women may consume whole-sprouted grain bread as part of their diet.
