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.
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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.
Studies have shown how consuming soaked grains can prove to be excellent for your cardiovascular health as eating them can lower cholesterol levels in people with diabetes or obesity. A study shows that eating sprouts can increase good cholesterol in the body as well as help cut triglycerides and LDL cholesterol.
Due to the high number of outbreaks, sprouts have been labeled as a “high risk” food. This means that people with compromised immune systems, such as children, elderly, pregnant women and those who are sick or taking medications that impair the immune system, should avoid eating sprouts.
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.
Mung bean sprouts are nutritious and low in calories. They can be eaten daily as part of a balanced diet. However, moderation is key, and individual dietary needs may vary. It's generally safe to include them in meals a few times a week for variety and nutritional benefits.
It is best to eat sprouts anytime from breakfast to noon because of how these complex foods can provide you with a ton of energy that can fuel you for an entire day. Meanwhile, when eaten at night, sprouts might end up making you restless because you'd still be digesting the sprouts as you sleep.
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.
Besides the risk of infections, raw sprouts may also be difficult to digest. This may cause episodes of constipation or diarrhea in some people. Difficulty digesting raw sprouts may also prevent the absorption of various vital nutrients from the sprouts.
Sprouts grow best in warm, humid conditions, which can also lead to the growth of germs; when they are eaten raw (as they often are, especially in sprouts sandwiches), it can lead to food poisoning from Salmonella, E. coli, or Listeria.
Most of the health benefits of broccoli sprouts come from their high level of glucoraphanin. Your body converts this compound into sulforaphane, which protects your cells against inflammation and a wide variety of diseases.
These sprouts are the easiest to grow and offer a number of health benefits. They are a rich source of proteins, amino acids, vitamins, calcium, folate, phosphorous and iron. Being a powerhouse of nutrients, bean sprouts help to enhance your mood and reduce the probability of depression and anxiety.
Packed with essential vitamins, minerals, and antioxidants, sprouts offer a range of benefits for your hair, including stimulating growth, strengthening strands, revitalizing the scalp, and enhancing shine and luster. So, why not add sprouts to your diet and reap the natural hair benefits they offer?
Vitamin B is present in large numbers in sprouts, and this helps in hydrating the skin, and the process of cell regeneration is done faster when sprouts are taken. Collagens are produced and sprouts are also known to prevent occurrence of acne.
Brussels sprouts tend to make an appearance on the Christmas dinner table, with some loving the green vegetable and others loathing it. But eating too many of them can actually pose a risk to your health. Brussels sprouts contain vitamin K, which is a chemical the body uses to promote blood clotting.
You can blanch sprouts in boiling water for at least 60 seconds or in a steamer for at least two minutes. 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.
And they're rich in protein, fiber, and antioxidants. This nutrient-dense legume may help prevent various chronic and degenerative diseases as part of a balanced diet. Raw bean sprouts have a history of outbreaks of foodborne illness. You may be at higher risk if you have a weakened immune system or are pregnant.
You can have as much sprouts as you want on a daily basis. They contain a significant amount of protein and dietary fiber, as well as vitamin K, folate, pantothenic acid, niacin, thiamin, vitamin C, vitamin A, and riboflavin. In terms of minerals, they contain manganese, copper, zinc, magnesium, iron, and calcium.
Humans don't have the enzymes to break down phytates, but the sprouting process helps release enzymes in the plant to do just that, which allows for minerals to be freely absorbed. Sprouted seeds and greens have more vitamin C, B vitamins and antioxidants that materialize at higher concentrations.
Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. This can cause you to have belly pain, gas, and either diarrhea or constipation.
Fiber-rich sprouts are good for your digestive system. They promote easy bowel movement, keeps constipation at bay and improves overall digestion. Moreover, the metabolism-boosting enzyme present in sprouts help in proper break down of food that is good for the absorption of nutrients by the digestive tract.
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