Sprouting
![](https://upload.wikimedia.org/wikipedia/commons/thumb/9/97/Organic_mixed_beans_shoots.jpg/220px-Organic_mixed_beans_shoots.jpg)
![](https://upload.wikimedia.org/wikipedia/commons/thumb/9/96/Cantaloupe_seeds_sprouting.jpg/220px-Cantaloupe_seeds_sprouting.jpg)
![](https://upload.wikimedia.org/wikipedia/commons/thumb/e/e6/1-day-old_buckwheat_sprouts.jpg/220px-1-day-old_buckwheat_sprouts.jpg)
Sproutingis the natural process by whichseedsorsporesgerminateand put outshoots,and already established plants produce new leaves orbuds,or otherstructuresexperience further growth.
In the field of nutrition, the term signifies the practice of germinating seeds (for example,mung beansorsunflower seeds) to be eatenraworcooked,which is considered[1]more nutritious.
Suitable seeds
[edit]![](https://upload.wikimedia.org/wikipedia/commons/thumb/3/30/Tauge_kasar_vs_tauge_halus.jpg/220px-Tauge_kasar_vs_tauge_halus.jpg)
![](https://upload.wikimedia.org/wikipedia/commons/thumb/b/bc/2019_Jan_18_-_Kumbh_Mela_-_Sprouts.jpg/220px-2019_Jan_18_-_Kumbh_Mela_-_Sprouts.jpg)
All viable seeds can be sprouted, but some sprouts, such as kidney beans, should not be eaten raw.[2]
Bean sproutsare a common ingredient across the world. They are particularly common inEastern Asian cuisine.It typically takes one week for them to become fully grown. The sprouted beans are more nutritious than the original beans, and they require much less cooking time. There are two common types of bean sprouts:
- Mung bean sprouts,made from greenish-cappedmung beans
- Soybean sprouts,made from yellow, large-grainedsoybeans
Common sprouts used as food include:
- Pulses/legumes(pea family) - bean sprouts:
- Cereals(grasses):
- Pseudocereals:
- Oilseeds:
- Brassica(cabbage family):
- Umbelliferousvegetables (parsley family) - these may be used more asmicrogreensthan sprouts:
- Allium(onion family) - cannot distinguish sprouts frommicrogreens:
- onion,leek,andgreen onion(me-negiinJapanese cuisine)
- Other vegetables and herbs:
Although wholeoatscan be sprouted, oatgroatssold in food stores, which aredehulledand have been steamed or roasted to preventrancidity,will not sprout. Whole oats may have an indigestible hull which makes them difficult or even unfit for human consumption.[citation needed]In the case ofrice,thehuskof the paddy is removed before sprouting.Brown riceis widely used for germination in Japan and other countries, becominggerminated brown rice.Quinoain its natural state is very easy to sprout, but when polished, or pre-cleaned of itssaponincoating (becoming whiter), it loses its power to germinate.
Sprouts of the familySolanaceae(tomato, potato, paprika, and aubergine/eggplant) and the familyPolygonaceae(rhubarb) cannot be eaten raw, as they can be poisonous.[4]Some sprouts can be cooked to remove the relevanttoxin,while others cannot.[citation needed][example needed]
With all seeds, care should be taken that they are intended for sprouting or human consumption, rather thansowing.Seeds intended for sowing may be treated with toxic chemical dressings. Several countries, such as New Zealand, require that some varieties of imported edible seed beheat-treated,thus making it impossible for them to sprout.[citation needed]
The germination process
[edit]![](https://upload.wikimedia.org/wikipedia/commons/thumb/8/81/Sprouting_mung_beans_in_a_jar.jpg/150px-Sprouting_mung_beans_in_a_jar.jpg)
The germination process takes a few days and can be done at home manually, as a semi-automated process, or industrially on a large scale for commercial use. The time it takes for germination depends on the type of seed and their environment.
Typically the seeds are first rinsed to remove soil, dirt and themucilaginoussubstances produced by some seeds when they come in contact with water. Then they are soaked for from 20 minutes to 12 hours, depending on the type and size of the seed. The soaking increases the water content in the seeds and brings them out ofquiescence.After draining and then rinsing seeds at regular intervals, the seeds thengerminate,or sprout.
For home sprouting, the seeds are soaked (big seeds) or moistened (small), then left at room temperature (13 to 21 °C or 55 to 70 °F) in a sprouting vessel. Many different types of vessels can be used as a sprouting vessel. One type is a simple glass jar with a piece of cloth or nylon window screen secured over its rim. Tiered clear-plastic sprouters are commercially available, allowing a number of crops to be grown simultaneously. By staggering sowings, a constant supply of young sprouts can be ensured. Any vessel used for sprouting must allow water to drain from it, because sprouts that sit in water will rot quickly. The seeds swell, may stick to the sides of the jar, and begin germinating within a day or two.
Another sprouting technique is to use apulse drip method.The photo below on the right shows crimson clover sprouts grown on3 mm (1⁄8in) urethane foam mats. It is a one-way watering system with micro-sprinklers providing intermittent pulses of fresh water to reduce the risk of bacterial cross-contamination with Salmonella and E. coli during the sprouting process.
![](https://upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Crimson_clover_sprouts.jpg/220px-Crimson_clover_sprouts.jpg)
Sprouts are rinsed two to four times a day, depending on the climate and the type of seed, to provide them with moisture and prevent them from souring. Each seed has its own ideal sprouting time. After three to five days the sprouts will have grown 5 to 8 centimetres (2 to 3 in) in length and will be suitable for consumption. If left longer they will begin to develop leaves, and are then known as baby greens. A popular baby green is a sunflower after 7–10 days. Refrigeration can be used as needed to slow or halt the growth process of any sprout.
Common causes for sprouts becoming inedible:
- Seeds are not rinsed well enough before soaking
- Seeds are left in standing water after the initial soaking
- Seeds are allowed to dry out
- Temperature is too high or too low
- Dirty equipment
- Insufficient air flow
- Contaminated water source
- Poor germination rate
Mung beanscan be sprouted either in light or dark conditions. Those sprouted in the dark will be crisper in texture and whiter, as in the case of commercially available Chinese Bean Sprouts, but these have less nutritional content than those grown in partial sunlight.[citation needed]Growing in full sunlight is not recommended, because it can cause the beans to overheat or dry out. Subjecting the sprouts to pressure, for example, by placing a weight on top of them in their sprouting container, will result in larger, crunchier sprouts similar to those sold in grocery stores.
A very effective way to sprout beans likelentilsorazukiis in colanders. Soak the beans in water for about 8 hours then place in thecolander.Wash twice a day. The sprouted beans can be eaten raw or cooked.
Sprouting is also applied on a large scale to barley as a part of the malting process.Maltedbarley is an important ingredient in beer and is used in large quantities. Most malted barley is widely distributed among retail sellers in North America.
Many varieties of nuts, such as almonds and peanuts, can also be started in their growth cycle by soaking and sprouting, although because the sprouts are generally still very small when eaten, they are usually called "soaks".
Nutrition
[edit]This sectionneeds additional citations forverification.(January 2024) |
![](https://upload.wikimedia.org/wikipedia/commons/thumb/d/d8/Verrine.jpg/220px-Verrine.jpg)
![](https://upload.wikimedia.org/wikipedia/commons/thumb/7/73/Moyashi.jpg/220px-Moyashi.jpg)
Sprouts can be germinated at home or produced industrially. They are a prominent ingredient of araw food dietand are common in Eastern Asian cuisine.
Rawlentilscontainlectinswhich can be reduced by sprouting or cooking. A downside to consuming raw sprouts is that the process of germinating seeds can also be conducive to harmful bacterial growth.
Sprouts are rich in digestible energy, vitamins, minerals,amino acids,proteins, andphytochemicals,as these are necessary for a germinating plant to grow.[6][7][8][9]
- "The metabolic activity of resting seeds increases as soon as they are hydrated during soaking. Complex biochemical changes occur during hydration and subsequent sprouting. The reserve chemical constituents, such as protein, starch and lipids, are broken down by enzymes into simple compounds that are used to make new compounds."[10]
- "Sprouting grains causes increased activities of hydrolytic enzymes, improvements in the contents of total proteins, fat, certain essential amino acids, total sugars, B-group vitamins, and a decrease in dry matter, starch and anti-nutrients. The increased contents of protein, fat, fibre and total ash are only apparent and attributable to the disappearance of starch. However, improvements in amino acid composition, B-group vitamins, sugars, protein and starch digestibilities, and decrease inphytatesandprotease inhibitorsare the metabolic effects of the sprouting process. "[10]
Protein
[edit]"Very complex qualitative changes are reported to occur during soaking and sprouting of seeds. The conversion of storage proteins of cereal grains into albumins and globulins during sprouting may improve the quality of cereal proteins. Many studies have shown an increase in the content of the amino acid lysine with sprouting."[10]
"An increase in proteolytic activity during sprouting is desirable for nutritional improvement of cereals because it leads to hydrolysis of prolamins and the liberated amino acids such as glutamic and proline are converted to limiting amino acids such as lysine."[10]
Fiber
[edit]"In sprouted barley,crude fiber,a major constituent of cell walls, increases both in percentage and real terms, with the synthesis of structural carbohydrates, such as cellulose and hemicellulose. "[11][12]
Vitamins
[edit]Sprouting treatment of cereal grains may improve vitamin value, especially the B-group vitamins. Certain vitamins such as α-tocopherol(vitamin-E) and β-carotene (vitamin-A precursor) are produced during the growth process.[11]
Health concerns
[edit]Bacterial infection
[edit]![](https://upload.wikimedia.org/wikipedia/commons/thumb/0/00/Sprout_Warning.jpg/220px-Sprout_Warning.jpg)
Commercially grown sprouts have been associated with multiple outbreaks of harmfulbacteria,includingsalmonellaand toxic forms ofEscherichia coli.[13]Such infections, which are so frequent in the United States that investigators call them "sproutbreaks",[13]may be a result of contaminated seeds or of unhygienic production with high microbial counts.[14][15]Sprout seeds can become contaminated in the fields where they are grown, and sanitizing steps may be unable to kill bacteria hidden in damaged seeds.[13]A single surviving bacterium in a kilogram of seed can be enough to contaminate a whole batch of sprouts, according to the FDA.[13]
To minimize the impact of the incidents and maintain public health, both theU.S. Food and Drug Administration(FDA) andHealth Canadaissued industry guidance on the safe manufacturing of edible sprouts and public education on their safe consumption.[16][17]There are also publications for hobby farmers on safely growing and consuming sprouts at home.[18][19]The recommendations include development and implementation ofgood agricultural practicesandgood manufacturing practicesin the production and handling of seeds and sprouts, seed disinfection treatments, and microbial testing before the product enters the food supply.
In June 2011, contaminated fenugreek sprouts (grown from seed from Egypt) in Germany was identified as the source of the2011 E. coli O104:H4 outbreakwhich German officials had at first wrongly blamed on cucumbers from Spain and then on mung bean sprouts.[13]In addition to Germany, where 3,785 cases and 45 deaths had been reported by the end of the outbreak,[20][21]a handful of cases were reported in several countries includingSwitzerland,[21]Poland,[21]theNetherlands,[21]Sweden,[21]Denmark,[21]theUK,[21][22]Canada,[21]and theUSA.[23]Virtually all affected people had been in Germany shortly before becoming ill.
Anti-nutritional factors
[edit]Some legumes, including sprouts, can containtoxinsoranti-nutritional factors,which can be reduced by soaking, sprouting and cooking. Joy Larkcom advises that to be on the safe side "one shouldn’t eat large quantities of rawlegumesprouts on a regular basis, no more than about 550g (20oz) daily ".[24]
Phytic acid,an anti-nutritional factor, occurs primarily in the seed coats and germ tissue of plant seeds. It forms insoluble or nearly insoluble compounds with many metal ions, including those of calcium, iron, magnesium, and zinc, reducing their dietary availability. Diets high in phytic acid and poor in these minerals produce mineral deficiency in experimental animals (Gontzea and Sutzescu, 1968,[25]as cited in Chavan and Kadam, 1989).[10]The latter authors state that the sprouting of cereals has been reported to decrease levels of phytic acid. Similarly, Shipard (2005)[26]states that enzymes of germination and sprouting can help decrease the detrimental substances such as phytic acid. However, the amount of phytic acid reduction from soaking is only marginal, and not enough to fully counteract its anti-nutrient effects.[27]
Canavanine
[edit]Alfalfa seeds and sprouts containL-canavanine,which can causelupus-like disease inprimates.[28]
European Union regulations
[edit]In order to prevent incidents like the 2011EHECepidemic, on 11 March 2013, theEuropean Commissionissued three new, tighter regulations.
- Regulation (EU) No 208/2013 requires that the origins of seeds must always be traceable at all stages of processing, production, and distribution. Therefore, a full description of the seeds or sprouts needs to be kept on record. (see also Article 18 of Regulation (EC) No 178/2002)[29]
- Regulation (EU) No 209/2013 amends Regulation (EC) No 2073/2005 in respect of microbiological criteria for sprouts and the sampling rules for poultry carcasses and fresh poultry meat.[30]
- Regulation (EU) No 211/2013 requires that imported sprouts and seeds intended for the production of sprouts have a certificate, drawn up in accordance with the model certificate in the Annex of the regulation, that serves as proof that the production process complies with the general hygiene provisions in Part A of Annex I to Regulation (EC) No 852/2004 and the traceability requirements of Implementing Regulation (EU) No 208/2013.[31]
Types of germination
[edit]-
Seed tray
-
Automatic sprouter (greenhouse)
See also
[edit]References
[edit]- ^Chevan, JK (1989)."Nutritional improvement of cereals by sprouting".Crit Rev Food Sci Nutr.28(5): 401–437.doi:10.1080/10408398909527508.PMID2692609.Retrieved22 March2022.
- ^Perkins, Sharon (2019)."Are kidney beans toxic?".RetrievedMarch 14,2021.
- ^"How to Malt Barley".wikiHow.March 29, 2019.RetrievedMarch 14,2021.
- ^Donald G. Barceloux (June 2009). "Potatoes, Tomatoes, and Solanine Toxicity (Solanum tuberosum L., Solanum lycopersicum L.)".Disease-a-Month.55(6): 391–402.doi:10.1016/j.disamonth.2009.03.009.PMID19446683.(subscription required)
- ^"Super LPD".Archived fromthe originalon 30 June 2011.
- ^"Plant-based nutrition".Spring 2002. Archived fromthe originalon 2004-07-28.Retrieved2007-11-14.
- ^Dikshit, Madhurima; Ghadle, Mangala (2003). "Effect of sprouting on nutrients, antinutrients and in vitro digestibility of the MACS-13 soybean variety".Plant Foods for Human Nutrition.58(3): 1–11.doi:10.1023/B:QUAL.0000040357.70606.4c.S2CID84496987.
- ^Rumiyati; Jayasena, Vijay; James, Anthony P. (13 August 2013). "Total Phenolic and Phytosterol Compounds and the Radical Scavenging Activity of Germinated Australian Sweet Lupin Flour".Plant Foods for Human Nutrition.68(4): 352–357.doi:10.1007/s11130-013-0377-6.PMID23943234.S2CID12683591.
- ^Świeca, Michał; Gawlik-Dziki, Urszula; Kowalczyk, Dariusz; Złotek, Urszula (June 2012). "Impact of germination time and type of illumination on the antioxidant compounds and antioxidant capacity of Lens culinaris sprouts".Scientia Horticulturae.140:87–95.doi:10.1016/j.scienta.2012.04.005.
- ^abcdeChavan, J. K.; Kadam, S. S.; Beuchat, Larry R. (January 1989). "Nutritional improvement of cereals by sprouting".Critical Reviews in Food Science and Nutrition.28(5): 401–437.doi:10.1080/10408398909527508.PMID2692609.
- ^abCuddeford, D. (1 September 1989). "Hydroponic grass".In Practice.11(5): 211–214.doi:10.1136/inpract.11.5.211.S2CID219216512.
- ^Peer, DJ; Leeson (Dec 1985). "S".Animal Feed Science and Technology.13(3–4): 191–202.doi:10.1016/0377-8401(85)90022-7.
- ^abcdeNeuman, William (10 June 2011)."The Poster Plant of Health Food Can Pack Disease Risks".New York Times.Retrieved11 June2011.
- ^Breuer, Thomas; et al."A Multistate Outbreak of Escherichia coli O157:H7 Infections Linked to Alfalfa Sprouts Grown from Contaminated Seeds".Retrieved19 November2007.
- ^Gabriel, Alonzo A.; Berja, M; Estrada, A; Lopez, M; Nery, J; Villaflor, E; et al. (2007). "Microbiology of retail mung bean sprouts vended in public markets of National Capital Region, Philippines".Food Control.18(10): 1307–1313.doi:10.1016/j.foodcont.2006.09.004.
- ^Food and Drug Administration(May 17, 2005)."Transcript of Proceedings of Public Meeting on Sprout Safety".Food and Drug Administration.Retrieved19 November2007.
- ^Health Canada(2007-01-15)."Sprouted Beans and Seeds".Retrieved19 November2007.
- ^Harrison, H. C."Growing Edible Sprouts at Home"(PDF).Retrieved5 September2016.
- ^Suslow, Trevor V.; Linda J. Harris."Growing Seed Sprouts at Home"(PDF).Retrieved23 November2007.
- ^Shiga toxin-producing E. coli (STEC): Update on outbreak in the EU, 27 July 2011Archived4 October 2011 at theWayback Machine
- ^abcdefgh"Outbreak of Shiga toxin-producing E. coli in Germany (22 June 2011, 11:00)".ECDC.22 June 2011. Archived fromthe originalon 30 June 2011.Retrieved22 June2011.
- ^"E. colicucumber scare: Russia announces import ban ".BBC News Online. 30 May 2011. Archived fromthe originalon 31 May 2011.Retrieved30 May2011.
- ^"E. Two in U.S. infected in GermanE. colioutbreak ".NBC News Online. 31 May 2011. Archived fromthe originalon February 11, 2020.Retrieved2 June2011.
- ^Larkcom, Joy (1995).Salads for small gardens.Illustrated by Elizabeth Douglas (2nd ed.). [London]: Hamlyn.ISBN978-0-600-58509-1.
- ^Natural Antinutritive Substances in Foodstuffs and Forages(1 ed.). S. Karger; 1 edition (August 28, 1968). 28 August 1968. p. 184.ISBN978-3805508568.
- ^Shipard, Isabell (2005).How can I grow and use sprouts as living food?.[Nambour, Qld.?]: David Stewart.ISBN978-0975825204.
- ^Egli, I.; Davidsson, L.; Juillerat, M.A.; Barclay, D.; Hurrell, R.F. (November 2002). "The Influence of Soaking and Germination on the Phytase Activity and Phytic Acid Content of Grains and Seeds Potentially Useful for Complementary Feedin".Journal of Food Science.67(9): 3484–3488.doi:10.1111/j.1365-2621.2002.tb09609.x.
- ^Montanaro, A.; Bardana Jr, E. J. (May 1991). "Dietary amino acid-induced systemic lupus erythematosus".Rheum Dis Clin North Am.17(2): 323–32.doi:10.1016/S0889-857X(21)00573-1.PMID1862241.
- ^Commission Implementing Regulation (EU) No 208/2013European Commission, Retrieved 04-20-2013
- ^Commission Regulation (EU) No 209/2013European Commission, Retrieved 04-20-2013
- ^Commission Regulation (EU) No 211/2013European Commission, Retrieved 04-20-2013
Bibliography
[edit]- Safron, Jeremy A. (2003).The raw truth: the art of preparing living foods.Berkeley: Celestial Arts.ISBN978-1-58761-172-8.
- Morán, Leslie (2007).The complete guide to successful sprouting for parrots: and everyone else in the family.Silver Springs, NV: Critter Connection.ISBN978-1-4196-8479-1.
- Cuddeford, D. (1 September 1989). "Hydroponic grass".In Practice.11(5): 211–214.doi:10.1136/inpract.11.5.211.S2CID219216512.
- NUTRITIONAL IMPROVEMENT OF CEREALS BY FERMENTATION. Source: CRITICAL REVIEWS IN FOOD SCIENCE AND NUTRITION (CHAVAN, JK; KADAM, SS, 1989)
- Shipard, Isabell (2005).How can I grow and use sprouts as living food?.[Nambour, Qld.?]: David Stewart.ISBN978-0-9758252-0-4.
- Kavas, A.; Els, N. (1992). "Changes in nutritive value of lentils and mung beans during germination".Chem.Mikrobiol., Technol., Lebens.14:3–9.
![](https://upload.wikimedia.org/wikipedia/en/thumb/4/4a/Commons-logo.svg/30px-Commons-logo.svg.png)