Healthy Pregnancy Snack - Sprouts
Continuing our previous article 'Quick and Healthy Snacks During Pregnancy,' here is another delicious snack- Sprouts.
In This Article
- What are the benefits of eating sprouts during pregnancy?
- What is the nutritional value of bean sprouts?
- How many types of sprouts are there?
- Are sprouts safe to eat during pregnancy?
- How to cook sprouts during pregnancy?
- How can I add sprouts to my pregnancy diet?
- Sprouts chaat recipe for pregnancy
- How much quantity of sprouts to eat daily in pregnancy?
- How to eat sprouts during pregnancy?
- Tips for buying sprouts for pregnancy
Quick and Healthy Snacks During Pregnancy – Sprouts
Sprouts are a great source of iron, fiber, and protein that maintain your energy levels and keep you full for a long time. The benefits of eating sprouts during pregnancy are:
- Improves digestion and prevents constipation
- Rich in omega-3 fatty acids that are critical for fetal brain and retina development
- Acts as an instant energy booster
- Helps prevent anemia
- A rich source of protein that is crucial for your baby's growth
- Helps you maintain a healthy pregnancy weight
- Strengthens your immune system
- Keeps your skin glowing
- Regulate cholesterol levels and keeps your heart healthy
- Helps prevent vision issues
- Lowers blood sugar levels
- Helps reduce acidity
Also Read: 5 Delicious Snacks For Every Pregnant Woman
Nutritional value of sprouts:
Sprouts are a powerhouse of all the essential nutrients, minerals, vitamins, antioxidants, and enzymes your baby needs to grow and develop.
A one-cup serving of fresh mung bean sprouts contains the following nutrients:
- Fat: 0 grams
- Fiber: 2 grams
- Protein: 3 grams
- Sugar: 4 grams
- Carbohydrates: 6 grams
- Calories: 31
Additionally, any variety of sprouts is an excellent source of:
- Vitamin C
Moreover, sprouts are also a great source of Vitamin K that ensures proper blood clotting and supports your baby's bone growth.
Different Types of Sprouts:
There are mainly four different types of sprouts:
- Bean and pea sprouts: Perhaps the most popular form of sprouts, including mung bean, black bean, soybean, lentil, kidney bean, green pea, and snow pea sprouts.
- Nut and seed sprouts: These include sesame seed, pumpkin seed, radish seed, almond, pumpkin seed, alfalfa seed, and sunflower seed sprouts.
- Vegetable or leafy sprouts: These include alfalfa, radish, beet, clover, cress, broccoli, mustard green, red clover sprouts, and fenugreek sprouts.
- Sprouted grains: These include brown rice, amaranth, quinoa, Kamut, buckwheat, wheatgrass, and oat sprouts.
Is it safe to eat sprouts in pregnancy?
Sprouts are a great source of essential nutrients for pregnant women. However, it is better to avoid raw sprouts during pregnancy as they could be contaminated by bacteria. If you are still tempted to eat sprouts in their raw form, rinse them thoroughly and add them to your salads and sandwiches.
During pregnancy, Make sure to eat only thoroughly cooked (165°F/75°C) sprouts.
According to the NHS, the only way to ensure no bacteria in the seeds is by cooking sprouts to 165°F/75°C. Hence, it is advisable not to eat raw sprouts during pregnancy and cook them well before consumption.
How to cook sprouts to consume during pregnancy?
There are mainly three methods to cook sprouts to make them safe to eat during pregnancy:
- Boiling: The easiest and quickest way for killing the bacteria in sprouts.
- Steaming: Use this method if you want to preserve more nutrients.
- Frying: It is very popular in Asian cuisine, particularly Korean, Chinese or Thai food.
Whatever method you use, the key here is to raise the temperature high enough to kill bacteria.
How to include sprouts in your pregnancy diet?
There are several ways to incorporate sprouts into your pregnancy diet, including:
- Prepare yummy salads with boiled sprouts
- Make Indian curries with sprouts
- Incorporate boiled sprouts as sandwich fillings for extra crunch
- Add boiled sprouts to poha (flattened rice)
- Stir-fry sprouts with your favorite vegetables, noodles, meat, or tofu
- Make Asian spring rolls with sprouts.
Quick recipe for sprouted chaat
Take cooked sprouted mung bean, chopped tomato, chopped onion, cumin powder, red chili powder, rock salt, and chopped mint or coriander leaves.
Mix them all and add a fistful of roasted peanuts or chana on top for some crunch.
How much sprouts should I eat during pregnancy?
Eat a small cup of sprouts daily. Avoid overeating; it would be difficult to digest them. You don't need to eat the same sprouts every day. Instead, keep them rotating every two or three days.
Precautions to take while consuming sprouts during pregnancy
Take the following precautions before eating sprouts in pregnancy:
- Rinse sprouts thoroughly with cool running water to remove any bacteria.
- Cook sprouts properly (165°F/75°C) before you consume them.
- Avoid eating sprouts if you have a weakened immune system, as you might develop food-borne diseases.
Tips for purchasing/keeping sprouts for pregnancy
The following tips should be kept in mind while purchasing or keeping sprouts to reduce the risk of contamination further:
- Buy properly refrigerated and only fresh sprouts.
- Do not buy sprouts that are moldy, limp, slimy, or have an off odor.
- Store sprouts in clean containers.
- Keep sprouts refrigerated at temperatures under 40°F.
- Always wash your hands properly before touching sprouts.
- Keep sprouts away from other raw foods.
Also Read: Healthy Pregnancy Snack - Oatmeal
Packed with essential nutrients, vitamins, and minerals, sprouts are a very healthy and delicious snacking option for pregnant women. They are rich in iron, protein, and fiber, which act as an instant energy booster and keep you full for a long time. Instead of eating the same sprouts every day, keep them rotating every two or three days.
All sprouts are safe to eat during pregnancy if you cook them well (165°F/75°C) before consumption. However, if you are very fond of raw sprouts, make sure to rinse them thoroughly with lots of tap water to remove any bacteria. Then, add them to your salads and sandwiches to boost your nutrient intake.