Traditional kitchen practice
Sprouting seeds, grains and beans: how, why, and the food-safety catch
Germinating seeds before eating them is an old practice that changes their nutrients and texture. The warm, wet conditions are also ideal for bacteria, so raw sprouts carry real risk.
By the editors of Alimentotherapy Last reviewed 3 min read Not medical advice
The short answer
Sprouting changes a seed’s chemistry as it starts to grow: lab studies show germination lowers phytic acid, a compound that binds minerals, and shifts the levels of many nutrients and plant compoundsPakfetrat 2019; Benincasa 2019. The catch is that the same warm, humid conditions let Salmonella, Listeria and E. coli multiply, so the FDA advises children, older adults, pregnant people and anyone with a weakened immune system to avoid raw or lightly cooked sprouts of any kind FDA.
What germination changes
A dry seed is a store of starch, protein and fat held in reserve, along with compounds such as phytic acid (phytate) that lock away phosphorus and bind minerals like iron and zinc. When the seed gets water and warmth, enzymes switch on to release those stores for the growing shoot. A 2019 review of sprouted cereals and pseudocereals describes how germination alters the macro- and micronutrients and plant compounds of the final sprout, and how much this depends on the variety and the germination conditionsBenincasa 2019.
Phytate is the change most often cited. In one lab study, wheat germinated for 14 days had 63% less phytic acid, along with lower levels of several mold toxins Pakfetrat 2019. That is a long sprout under controlled conditions; a day or two in a kitchen jar will change less. Whether sprouted grains measurably improve mineral status in people eating a normal mixed diet has not been well tested.
Traditional cuisines also lower phytate by soaking and souring. See soaking and souring for those methods.
How to sprout in a jar
- Buy seeds sold for sprouting or cooking, not garden seed, which may be treated with fungicides. Pick over and discard broken or discolored seeds.
- Wash your hands and use a clean glass jar with a mesh or cloth lid.
- Rinse the seeds, then soak in cool water for several hours or overnight (smaller seeds need less).
- Drain well and set the jar tilted, mouth down, so excess water runs off and air can circulate.
- Rinse and drain two or three times a day. Stagnant water is what lets bacteria and mold take hold.
- Stop when tails appear, usually after one to three days for grains and lentils. Refrigerate and use within a few days.
In the kitchen
The safest way to eat sprouts is cooked. Sprouted lentils, chickpeas, mung beans and grains can go into soups, stir-fries and breads, where heat kills bacteria that rinsing cannot reach.
The food-safety catch
The FDA singles out sprouts among fresh produce. They are grown from seeds and beans under warm, humid conditions that are ideal for Salmonella, Listeria and E. coli, and if just a few bacteria are on the seed they can grow to high levels during sprouting, even when you sprout at home under sanitary conditionsFDA. A review of US multistate produce outbreaks from 2010 to 2017 found sprouts were among the foods most often implicated Carstens 2019.
Safety
The FDA advises people most vulnerable to foodborne illness to avoid raw or lightly cooked sprouts of any kind, including alfalfa, clover, radish, onion and mung bean FDA. That means children, older adults, pregnant people, and anyone with a weakened immune system, for example from cancer treatment, an organ transplant, HIV or diabetes.
Food safety
- Children, older adults, pregnant people and anyone with a weakened immune system should not eat raw or lightly cooked sprouts, per the FDA.
- Rinsing does not remove bacteria that are inside the seed or have grown during sprouting; cooking does.
- Use seed sold for eating or sprouting, never treated garden seed.
- Rinse and drain at least twice a day, refrigerate finished sprouts, and discard any that smell sour or look slimy.
- If you get vomiting, diarrhea or fever after eating sprouts, contact your healthcare provider.
Common questions
Are raw sprouts safe to eat?
They carry a known risk. The FDA says sprouts grow in warm, humid conditions that let Salmonella, Listeria and E. coli multiply, even when sprouted at home, and advises children, older adults, pregnant people and people with weakened immune systems to avoid raw or lightly cooked sprouts entirely.
Does sprouting reduce phytic acid?
Yes, in lab studies. One study found wheat germinated for 14 days had 63% less phytic acid. Shorter kitchen sprouting changes less, and the effect on mineral absorption in people eating a mixed diet is not well studied.
Sources
Primary research and government sources, each checked on the date this page was reviewed.
- FDAU.S. Food and Drug Administration. Selecting and Serving Produce Safely.
- PubMedBenincasa P, et al. Sprouted grains: a comprehensive review. Nutrients. 2019. PMID 30781547.
- PubMedPakfetrat S, et al. Reduction of phytic acid, aflatoxins and other mycotoxins in wheat during germination. J Sci Food Agric. 2019. PMID 30908628.
- PubMedCarstens CK, Salazar JK, Darkoh C. Multistate outbreaks of foodborne illness in the United States associated with fresh produce from 2010 to 2017. Front Microbiol. 2019. PMID 31824454.
Keep reading
- Kitchen practiceSoaking and souringOld methods for preparing grains and beans break down phytic acid, a compound that holds on to minerals. The effect is real in lab and absorption studies; how much it matters depends on your whole diet.
- Kitchen practiceFermentationThe oldest way to keep vegetables through winter. A tested method, the right salt and clean equipment make it safe; the health claims are more modest than the hype.
- RemedyOatsOne of the best-supported foods in this whole reference: the soluble fiber in oats, beta-glucan, lowers LDL cholesterol a little but reliably.
- RemedyFlaxseedA seed rich in fiber, lignans and the plant omega-3 ALA. Trials show a small drop in blood pressure; milling it matters if you want the omega-3.