by Mila McManus, MD
Sprouts and microgreens look different, are grown differently, have different nutritional profiles, and also taste different. Both offer dense nutrients and contribute to wellness.
Sprouts and microgreens emerge from different parts of the growing cycle of a given vegetable or herb. Sprouts are the outcome of the first stage of the growing cycle of a seed, where the infant stem emerges from the seed. Sprouts are germinated seeds. When eating sprouts, you consume the seed and the stem. On the other hand, microgreens are cut at the stem, leaving the seed in the growing medium.
From our previous article, we mentioned that common microgreens are grown from red and green cabbage, broccoli, arugula, kale, pea, and radish. Sprouts are more often grown from seeds for beans and peas, such as mung beans, alfalfa, lentils, kidney beans, and chickpeas. As a result, one difference between sprouts and microgreens is that sprouts tend to have more protein and fiber than microgreens because beans have more protein and fiber than lettuces and cruciferous vegetables. That makes sprouts a great addition for those focusing on a plant-based diet.
The benefits of sprouts are as impressive as those of microgreens, although they differ in several ways. Often hailed as a “superfood,” tiny sprouts are rich in protein, fiber, vitamins, minerals, enzymes, and antioxidants. They help to control inflammation. A cup of sprouts can add up to 14 grams of protein, 15 grams of carbohydrate, of which 3-4 grams are fiber. Vitamin C, A, and K are usually present, as are calcium, iron, magnesium, and potassium. They are also a good source of folate and phosphorus. All this makes sprouts a pretty well-rounded, nutrient-dense food, especially good for the gut, digestion, and muscle maintenance.
Sprouts are crunchy, mild, and refreshing. They are a great addition to salads, sandwiches, and wraps. They stir-fry well and are an excellent add to a smoothie. Sprouts are super easy to grow. All you need is your seed or bean, growing containers, and water. Here is a video about how to grow them correctly. They grow rapidly too, usually within 2-7 days. It is essential to rinse sprouts daily to remove contaminants as they grow. Once grown, they should be stored in the refrigerator or a cool, dark place and eaten within a couple days. One drawback to growing sprouts is their susceptibility to contamination from bacteria such as Salmonella or E. coli. However, by following a couple of safe tips, contamination can be avoided.
Sprout some yourself. Be Well.
References:
http://redcliffelabs.com/myhealth/food-and-nutrition/protein-in-sprouts-nutritional-value-health-benefits-and-more/