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Whether you are trying to switch to a healthy diet or trying to lose weight or increase your protein intake naturally, one thing that most health experts recommend is adding sprouts to your daily diet. Although for most of us the definition of sprouts is limited to only two foods, black chickpeas (narrow cana) and green moong dal. But you will be surprised to know that there are more foods that sprout and increase the nutritional value tenfold. So, follow us through these simple foods and add a nutritional boost to your diet.
What is unique about sprouts?
Sprouting is an ancient technique that transforms ordinary seeds, grains and legumes into nutritional powerhouses. By sprouting these foods, we release a storehouse of vitamins, minerals, and enzymes that can significantly enhance their health benefits. Here is a detailed look at 15 foods that provide up to ten nutritional benefits when sprouted, as well as their benefits and ways to incorporate them into your diet.
What is sprouting?
Sprouting is an age-old method of soaking certain foods in water and allowing them to germinate and grow over a short period of time. This process naturally activates the enzymes, increases nutrient availability, and reduces anti-nutritional factors, making the lentils, grains or legumes break down easily and making them more nutritious. Another reason why certain foods are fermented before consumption is to improve their taste, texture and flavor. Here are some common foods that have 10x nutrition when sprouted.
Mung beans
Mung beans are one of the sprouts most known for their powerful properties and umpteen health benefits. In fact, there is up to 20 times the amount of vitamin C in sprouted mung beans compared to dried mung beans. These beans are rich in protein, fiber, and minerals like magnesium and potassium. Apart from that, mung beans are also known for their anti-inflammatory properties and are beneficial for digestion, weight management, gut health and blood sugar control. Finally, the easiest way to add them to the diet is to include them in salads, stir-fries, or soups.
chickens
Sprinkle chickpeas or Kabul cana can naturally increase their protein, fiber and vitamin content, especially B vitamins and folate. Packed with the goodness of antioxidants and fiber, these chickpea sprouts make a healthy diet addition that can help improve metabolic health, better weight management, regulate blood sugar levels, and improve gut health. These sprouted chickpeas can be added to the diet in the form of salads, hummus, or grain bowls for added protein.
Ragi
Ragi, also known as finger millet, is naturally loaded with nutrients, and soaking and squeezing it can instantly increase its nutritional levels. This is because sprouting ragi millet increases the bioavailability of nutrients, making minerals like calcium, iron, and zinc easier for the body to absorb. This process also improves the levels of essential amino acids and vitamins, especially B vitamins, which are vital for energy metabolism and overall health. Additionally, these ragi sprouts are free of ragi gluten, making them a great choice for those with gluten sensitivity. Its high fiber content supports digestive health and helps regulate blood sugar levels, making it beneficial for individuals with diabetes.
quinoa
One of the most popular grains, quinoa and its sprouts are also packed with nutrients. In fact, sprouted quinoa has higher levels of protein and essential amino acids, as well as an increased level of vitamins and minerals. In addition, quinoa is gluten-free, high in antioxidants, fiber, and magnesium, making it beneficial for gut health and heart health and also helps with better insulin management. A simple way to use these sprouts is to add them to salads and bowls.
Lentils/ Dal
Almost all lentils can be sprouted and eaten to increase their effectiveness and health quotient. This is because sprouted lentils have higher levels of protein, fiber and vitamins, including B6, iron and folate. Additionally, sprouting lentils can make them better for digestive health, improve gut health and are known for their cholesterol-lowering effects. Finally, sprouted lentils can be added to soups, salads, and bowls for a protein-rich addition.
White peas
White sprouted peas are packed with protein, fiber, and essential vitamins, including vitamin C and K. Adding them to the diet can help improve digestion and are beneficial for heart health as well as metabolic health. Add these sprouted peas to salads, stir-fries, or enjoy as a snack.
buckwheat
Sprouted buckwheat has increased levels of antioxidants, vitamins and minerals, especially magnesium and manganese, to name just a few. In addition, adding these sprouts to the diet can help support heart health and may help regulate blood sugar better. A simple way to use sprouted buckwheat is to add it to salads, smoothies, or as a grain substitute in various dishes.
Peanuts
Peanuts make a healthy and hearty snack, but did you know that sprouted peanuts have an improved protein content and increased availability of vitamins and minerals, especially niacin and folate? In fact, adding sprouted peanuts to the diet can also make them a good source of heart-healthy fats and have plenty of antioxidant properties. It can be used in salads, stir fries, or as a healthy snack.
Amaranth
Rajgira or amaranth is one of the healthiest grains that can be sprouted to boost its effectiveness. In fact, sprouted amaranth has higher levels of protein and fiber, as well as increased ironand magnesium, making it a great addition to the diet. This gluten-free grain also promotes heart health and digestive function. Add this sprouted amaranth into salads, porridge, or as a grain substitute in various recipes.
Alfalfa Seeds
Another healthy seed that can be squeezed to increase its effectiveness is Alfalfa sprouts. These seed sprouts are rich in vitamins A, C, E, and K, as well as some B vitamins. Eating them once a week may help lower cholesterol levels and improve digestive health. Finally, use alfalfa sprouts as a topping for salads, wraps, or sandwiches.
