Journal

Microgreens fit a diabetes plate like any non-starchy vegetable. Whether they lower blood sugar has never been tested: every human trial used broccoli sprout powder or extract, not the fresh greens.

Eleven people, one serving, and the researchers looked at chemistry rather than symptoms. The constipation study often cited for this used sprouts, was paid for by a farm, and one good bacteria went down.

Wash them immediately before eating and never before storing. A plain-water rinse removes half to three quarters of the bacteria, not all of it, and every shelf-life number you have ever read for microgreens silently assumes the crop was never washed.

No published case report attributes an illness to eating a named edible microgreen, and at least eight recalls have produced zero illnesses. The real downsides are not health risks. They are cost, bench time and a nutrition claim that does not hold.

Nobody publishes a crop-by-crop flavor map for microgreens. Here is one for all 62 crops, and it shows the axis that actually matters is not how peppery a crop is but how much of it you can eat.