Sprouting beans and seeds produces a low-calorie, high-fiber food that also packs a serious nutritional punch. Broccoli sprouts contain high concentrations of protein and other nutrients that are essential to a healthy pregnancy. Unfortunately, those healthy sprouts also might be harboring dangerous bacteria that can lead to serious food-borne illnesses.
The Benefits
Sprouts are like a nutritional short cut. If you're having trouble eating due to nausea or discomfort, sprouts deliver a hefty dose of vitamins and minerals in a small, light package. Just 3 oz. contains only 35 calories but provides 4 g of fiber and 2 g of protein. The sprouts also contain more than half of your daily value of vitamin C. You'll also get iron, calcium, vitamin A and cancer-fighting photochemical with each bite.
The Risks
The problem with broccoli sprouts doesn't lie in their nutritional content but in their bacteria content. Sprouts most commonly are eaten raw, and raw sprouts commonly contain the bacteria that lead to salmonella and E. coli infections, according to Food Safety.gov. If you consume these bacteria, you have the potential to become very ill due to pregnancy's immune-system weakening effects. Persistent diarrhea and nausea can lead to dehydration and malnutrition. The March of Dimes warns that E. coli and salmonella can cross the placenta and infect your developing baby.
Safe Preparation
You don't have to avoid sprouts altogether when you're pregnant, but you do have to take precautions to make sure you consume them safely. Because there's no way to know if broccoli sprouts contain dangerous bacteria, you should never eat them raw. You can, however, enjoy broccoli sprouts in cooked dishes, such as casseroles and stir fry. Wash them thoroughly, then cook them until they're steaming hot or about 165 degrees F, recommends J. Dean of the Colorado State University Extension. At that temperature, most disease-causing bacteria can't survive.
Healthy Substitutes
All the nutrients you get from sprouts are available in abundance in other healthy, safe foods. You can get your fiber from whole grains or carefully washed fruits and vegetables. Lean meats, nuts, seeds and low-fat dairy products provide protein. Make sure to cook meats to 145 to 165 degrees F, depending on the type, to kill bacteria. Talk to your prenatal care provider about prenatal vitamins to help fill in any nutritional gaps during times when you're unable to eat as well as you'd like.
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