Sprouts are considered a healthy addition to our diet! Typically grown from seeds and beans under warm and humid conditions, the consumption of sprouts is often caught in the debate of raw versus cooked. Several diet-conscious people, in a bid to have a high-protein, plant-based diet, tend to go for sprouts. But is eating sprouts daily a healthy idea? Come, let us find out!
According to Delhi-based lifestyle medicine physician Dr Anjali Nakra, sprouts are excellent addition to our meal plans. Sprouts can not just be made with only lentils such as moong and moth, but even chana, broccoli, alfalfa, methi and more.
What are sprouts?
Sprouts are germinated seeds which are considered low in calories, sodium and fat. They are packed with nutrients.
“Sprouting is the process of enhancing many nutrients in the food. Sprouting should be done after soaking the seeds or plants for 3-4 hours,” explains Dr Nakra.
How do they help?
It increases the protein content, thereby increasing its digestibility.
It increases the content and availability of calcium, vitamins like vitamin c and many phytonutrients like sulforaphanes in broccoli sprouts.
It decreases the phytate content, and the percentage of carbohydrates and fats.
Is it right to eat sprouts daily?
Well, haven’t we been told that excess of everything is bad? The same applies to sprouts.
“Do not eat the same sprouts every day. Vary what sprout you are taking to ensure that you are getting variety of nutrients. Sprouts are high in proteins and fibre. This may make it difficult to digest for some people and may cause flatulence,” warns Dr Nakra.
The International Journal of Ayurveda and Pharmaceutical Chemistry indicates that eating raw sprouts can lead to a disturbance in Vata, Pitta and Kapha. Ayurveda finds sprouts to be heavy to digest, cause burning sensation, stomach pain and more.
Ayurveda coach Dimple Jangda says the ancient science does not encourage heavy consumption of raw foods or cold foods.
“Sprouts are one of these foods which are considered healthy but Ayurveda has a different view regarding the same,” she wrote in an Instagram post.
Effects of consuming sprouts:
1. They are extremely hard to digest especially for people having vata dosha. Sprouting increases the concentration of protein, fibre and other nutrients and usually higher protein and fibre is considered hard to digest. 2. Regular consumption of sprouts can lead to diarrhea. 3. Sprouts are cold when raw or uncooked, which make it prone to bacterias and Infections like E-coli. 4. Excess consumption of sprouted corns and pulses can lead to increase in Apana vata which in long run can lead to hemorrhoids.
Select Topics of your interest and let us customize your feed.
Therefore, it is better to boil and cook sprouts with some spices such as black pepper, cinnamon, garam masala. It makes it easier for digestion and for absorption of nutrients.
Keep these things in mind before eating sprouts
As Dr Nakra points out, we must ensure that sprouts are not slimy. If they are, it means they are spoilt.
Besides, sprouts must always be consumed as a combination with other foods. “Add vegetables and even some fruit – to make a sumptuous salad,” the expert adds.
“Do not eat the same sprouts every day. Vary what sprout you are taking to ensure that you are getting variety of nutrients. Sprouts are high in proteins and fibre. This may make it difficult to digest for some people and may cause flatulence,” warns Dr Nakra.
Sprouts also possess antioxidant traits that help protect the cells of the eyes from free radical oxidative damage that may contribute to early loss of sight and glaucoma. Daily intake of sprouts also reduces the risk of eye-related problems like night blindness, muscular degeneration and the formation of cataracts.
Is it OK to eat Brussels sprouts everyday? Go for it. “If you enjoy sprouts and can tolerate them, absolutely! They're lower in calories and contain a myriad of important nutrients” says Snyder.
The health benefits of sprouts include improved digestion of both carbohydrates and proteins. Germination stimulates the release of enzymes to pre-digest starch, which may aid in gut health and reduce intestinal gas.
Nutrient-rich seeds for sprouting include alfalfa, broccoli, radish, and mung beans. These sprouts are packed with vitamins, minerals, and antioxidants.
Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries. Sprouts are also a nutrient-dense food.
Sprouted chickpeas can be eaten raw as a quick and nutritious snack or blended to make raw hummus. They can also be cooked into soups or veggie burgers. Chickpea sprouts are particularly high in protein and isoflavones, a phytoestrogen that may help treat menopause symptoms.
While broccoli may have a higher count of calories, fat, and carbs, it is richer in calcium, iron, and pantothenic acid (a B vitamin that does wonders for healthy hair), and has a bit more potassium. Brussels sprouts, on the other hand, are lower in sodium.
There are also nutritional differences - cabbage has fewer calories than Brussels sprouts, but also fewer nutrients, with sprouts containing higher concentrations of vitamins A and C, Folic Acid, Potassium, Magnesium and Phosphorus.
Sprouts are rich in a number of important nutrients. While the specific ratio of nutrients varies depending on the type of sprout, they generally contain high levels of folate, magnesium, phosphorus, and vitamin K.
Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.
Sprouts offer a range of benefits for scalp health. The antioxidants in sprouts help reduce inflammation and combat scalp conditions like dandruff and itchiness. The vitamins and minerals present in sprouts nourish the scalp, promoting a healthy environment for hair growth.
They are extremely hard to digest especially for people having vata dosha. Sprouting increases the concentration of protein, fibre and other nutrients and usually higher protein and fibre is considered hard to digest. 2. Regular consumption of sprouts can lead to diarrhea.
Certain ingredients like a few tejpatta (bay leaves), a generous pinch of jeera (cumin) or kala namak (black salt) will reduce the nasty after-effects. Also, sprouts are rich in fiber so as you increase your fiber intake, also be sure to increase your water consumption.
Eating sprouts may improve your digestive health. According to many studies, sprouting a seed significantly increases the amount of fiber it contains. Much of this fiber is “insoluble” fiber, which means it doesn't dissolve in your stomach.
Sprouts are a convenient and highly effective way of enriching the diet. They are used in many cancer treatment diets. As well as the specific nutrients mentioned below they are rich in amino acids, and enzymes and are an alkaline forming food, unlike most grains and seeds in their un-sprouted state.
Due to their water content, raw bean sprouts can harbor bacteria and cause gut infection. This can cause digestive issues, such as diarrhea, bloating, nausea and vomiting.
Sprouts Have a Higher Nutritional Content Than Any Other Food. A sprouted seed, bean or nut has many times the nutritional value than the non- sprouted version. Replacing the lettuce in your salad with sprouts will give you 5 times the protein, 6 times the Vitamin C and 7 times the B Complex Vitamins.
Address: Suite 490 606 Hammes Ferry, Carterhaven, IL 62290
Phone: +8557035444877
Job: Forward IT Agent
Hobby: Fishing, Flying, Jewelry making, Digital arts, Sand art, Parkour, tabletop games
Introduction: My name is Otha Schamberger, I am a vast, good, healthy, cheerful, energetic, gorgeous, magnificent person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
