Whether you're trying to switch to a healthy diet, lose weight, or naturally increase protein intake, one thing most health experts will vouch for is the addition of Brussels sprouts to the daily diet. While for most of us the definition of Brussels sprouts is limited to just two foods: black chickpeas (ka chana) And green moong dal. But you might be surprised to know that there are even more foods that sprout and increase their nutritional value tenfold. So follow us through these simple foods and give your diet a nutritional boost.
What is unique about sprouts?
Sprouting is an ancient technique that turns common seeds, grains and legumes into nutritional powerhouses. By sprouting these foods, we unlock a wealth 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 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 in 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 easily digested and more nutritious. Another reason why certain foods are sprouted before consumption is to improve their taste, texture and aroma. Here are some common foods that provide 10x the nutrition when sprouted.
Mung beans
Mung beans are one of the most popular sprouts known for their potent properties and numerous health benefits. Sprouted mung beans even contain up to 20 times as much vitamin C as dried mung beans. These beans are also rich in protein, fiber and minerals such as magnesium and potassium. In addition, 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 by adding them to salads, stir-fries or soups.
Chickpeas
Sprouting chickpeas or Kabuli chana can naturally increase their protein, fiber and vitamin content, especially B vitamins and folic acid. Packed with beneficial antioxidants and fiber, these chickpea sprouts are 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 extra protein.
Ragi
Ragi, also known as finger millet, is naturally packed with nutrients, and soaking and sprouting it can instantly boost its nutritional levels. This is because sprouting ragi millet increases the bioavailability of the nutrients, making minerals such as calcium, iron and zinc easier for the body to absorb. This process also increases levels of essential amino acids and vitamins, especially B vitamins, which are vital for energy metabolism and overall health. Additionally, these ragi sprouts are ragi gluten-free, making it an excellent option for those with gluten sensitivities. The high fiber content supports digestion and helps regulate blood sugar levels, making it beneficial for people with diabetes.
Quinoa
Quinoa, one of the most popular grains, and its sprouts are also packed with nutrients. In fact, sprouted quinoa has higher levels of protein and essential amino acids, along with increased levels of vitamins and minerals. Additionally, quinoa is gluten-free, rich in antioxidants, fiber and magnesium, which makes it beneficial for gut health and heart health and also helps with better insulin management. An easy way to use these sprouts is to add them to salads and bowls.
Lentils/Dal
Almost any lentil can be sprouted and consumed to increase its efficacy and health quotient. This is because sprouted lentils contain higher levels of protein, fiber and vitamins, including B6, iron and folic acid. Apart from that, sprouted lentils can also make them better for digestion, improve intestinal 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
Sprouted white peas are packed with protein, fiber and essential vitamins, including vitamins C and K. Adding them to the diet can help improve digestion and is beneficial for heart health and metabolism. 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 a few. Additionally, adding these sprouts to the diet can help support heart health and can aid in better blood sugar regulation. An easy way to use sprouted buckwheat is to add it to salads, smoothies or as a grain substitute in various dishes.
Peanuts
Peanuts make for a healthy and hearty snack, but did you know that sprouted peanuts have an increased protein content and increased availability of vitamins and minerals, especially niacin and folic acid? In fact, adding sprouted peanuts to the diet can make them a good source of heart-healthy fats and have ample antioxidant properties. You can use it in salads, stir-fries or as a healthy snack.
Amaranth
Rajgira or amaranth is one of the healthiest grains that can be sprouted to increase their efficacy. Sprouted amaranth even has higher protein and fiber content, along with more iron and magnesium, making it a great addition to the diet. This gluten-free grain also promotes heart health and digestion. Add this sprouted amaranth to salads, porridge or as a grain substitute in various recipes.
Lucerne Seeds
Another healthy seed that can be sprouted to increase its effectiveness is the alfalfa sprouts. These seed sprouts are rich in vitamins A, C, E and K, along with several B vitamins. Mixing them up once a week can help lower cholesterol levels and improve digestion. Finally, use alfalfa sprouts as a topping for salads, wraps or sandwiches.
