A smart guide to the benefits and drawbacks of bean sprouts

While bean sprouts appear to be good for you, recent research shows that sprouts can be far from healthy. Various types of sprouts are available in health-food stores, supermarkets and restaurants. However, few live up to their reputation as the prototype of health foods. Read on to learn more about the benefits and drawbacks of consuming bean sprouts.

Some sprouts are much more nutritious than others.

• 250 grams (one cup) of raw mung bean sprouts, for example, provides 16 percent of the Recommended Dietary Allowance (RDA) of folate and 18 percent of the RDA for vitamin C. In contrast, it takes approximately 1.25 kilograms (five cups) of alfalfa sprouts to yield comparable amounts. S
• ome sprouts are high in folate; others are fair to good sources of protein, B vitamins and iron.
• Broccoli sprouts are receiving a lot of attention from researchers because they are a rich source of sulforaphane, one of the most potent anticancer compounds isolated from a natural source.
• Sprouts can contain 50 times more sulforaphane than ma­ture broccoli.

• Anyone who eats raw sprouts is at risk for exposure to E. coli 0157:H7 or salmonella bacteria. The risk is greatest for children, seniors and people with weak immune systems. If you are at risk, you shouldn't eat raw sprouts of any kind, especially alfalfa sprouts.
• Most sprouts, if free of bacterial contamination, can be eaten raw. An important exception is the sprouted soybean, which contains a potentially harmful toxin that is de­stroyed by cooking.
• People with lupus should avoid alfalfa sprouts; alfalfa in any form can prompt a flare-up of symptoms.

If you are a healthy adult, you can minimize the risk by taking the following precautions:

• Make sure the sprouts you buy are crisp and have buds attached.
• Avoid dark or musty smelling sprouts.
• Respect the "best before" date.
• Refrigerate them immediately after you get home.
• You can also reduce risk of illness by cooking them before consumption.

When prepared properly, bean sprouts can be delicious and nutritious. But before adding them to your diet, consider these drawbacks and consult your doctor for more information.