Whether you are trying to switch to a healthy diet or trying to lose weight or naturally boost protein intake, one thing that most health experts vouch for is the addition of sprouts to the daily diet. While for most of us the definition of sprouts is restricted to just two foods, black chickpeas (kala chana) and green moong dal. But you will be amazed to know that there are some more foods that sprout and increase the nutritional value by tenfold.So, follow us through these simple foods and give your diet a boost of nutrition.
What’s unique about sprouts?
Sprouting is an old technique that transforms ordinary seeds, grains, and legumes into nutritional powerhouses. By germinating these foods, we unlock a treasure trove of vitamins, minerals, and enzymes that can significantly enhance their health benefits. Here’s a detailed look at 15 foods that provide up to tenfold nutritional benefits when sprouted, along with their advantages 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 the nutrient availability, and reduces anti-nutritional factors, which makes the lentils, grains or legumes digest easily and makes them more nutritious. Another reason why certain foods are sprouted before consumption is to enhance their taste, texture and flavor. Here are some common foods that have 10x nutrition when sprouted.
Mung Beans
Mung beans are one of the most popular sprouts that are known for their potent properties and umpteen health benefits. In fact, sprouted mung beans contain up to 20 times the vitamin C content as compared to dried mung beans. These beans are also 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. Lastly, the easiest way to add them to the diet is by including them in salads, stir-fries, or soups.
Chickpeas
Sprouting chickpeas or Kabuli chana can naturally increase their protein, fiber, and vitamin content, particularly B vitamins and folate. Packed with the goodness of antioxidants and fiber, these chickpea sprouts make for a healthy addition to the diet 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 sprouting it can instantly amp up its nutritional levels. This is because sprouting ragi millets increases the bioavailability of the nutrients, making minerals like calcium, iron, and zinc easier for the body to absorb. This process also enhances the levels of essential amino acids and vitamins, particularly B vitamins, which are vital for energy metabolism and overall health. Moreover, these ragi sprouts are ragi gluten-free, making it an excellent option for those with gluten sensitivities. 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 protein levels and essential amino acids, along with an increased level of vitamins and minerals. Moreover, quinoa is gluten-free, high in antioxidants, fiber, and magnesium, which makes it beneficial for gut health and heart health and also helps in better insulin management. A simple way to use these sprouts is by adding them to salads and bowls.
Lentils/ Dal
Almost every lentil can be sprouted and consumed to boost its efficacy and health quotient. This is because sprouted lentils have higher levels of protein, fiber, and vitamins, including B6, iron and folate. Apart from that, sprouting lentils can also make them better for digestive health, improve gut health and are known for their cholesterol-lowering effects. Lastly, sprouted lentils can be added to soups, salads, and bowls for a protein-rich addition.
White peas
Sprouted white peas are packed with protein, fiber, and essential vitamins, including vitamin C and K. Adding them to the diet can help in improving digestion and are beneficial for heart health as well as metabolic health. Add these sprouted peas to the salads, stir-fries, or enjoy as a snack.
Buckwheat
Sprouted buckwheat has increased levels of antioxidants, vitamins, and minerals, particularly magnesium and manganese, to name a few. Moreover, adding these sprouts to the diet can help support heart health and may help in better blood sugar regulation. A simple way to use sprouted buckwheat is by adding it to salads, smoothies, or as a grain substitute in various dishes.
Peanuts
Peanuts make for a healthy and hearty snack, but do you know sprouted peanuts have enhanced protein content and increased availability of vitamins and minerals, particularly niacin and folate? In fact, adding sprouted peanuts to the diet can also make them a good source of heart-healthy fats and have ample antioxidant properties. It can be used in salads, stir fries, or as a healthy snack.
Amaranth
Rajgira or amaranth are one of the healthiest grains that can be sprouted to boost their efficacy. In fact, sprouted amaranth has higher protein and fiber levels, along with increased iron and magnesium, which makes 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 sprouted to boost their efficacy are the Alfalfa sprouts. These seed sprouts are rich in vitamins A, C, E, and K, along with several B vitamins. Confusing them once a week may help lower cholesterol levels and improve digestive health. Lastly, use alfalfa sprouts as a topping for salads, wraps, or sandwiches.