Sprouts are a healthy breakfast
You must be aware of sprouts and many times you must have heard about it from your doctors or even your health experts. In many homes, it is eaten raw and some people eat boiled. But, most people will not know how important it is for the overall development of your health. Sprouts (Raw and Boiled) are a healthy breakfast but many people are still unaware of their benefits.
Let’s understand in detail what sprouts are and what the benefits are. We will also know which vitamins, minerals, antioxidants, and proteins are found in sprouts.
Sprouts – King of Breakfast or Powerhouse of Nutrition
Sprouts mean sprouted grains, whether it is sprouted moong or sprouted gram(black chickpeas), you must have eaten a lot, right! Sprouts are said to be the powerhouse of nutrition and hence including them in your daily diet can be beneficial for your health in many ways. Along with improving digestion, sprouted grains can also help in improving blood sugar levels and protect against heart disease.
But many times there are cases of food poisoning due to eating sprouts. Because of this, many times the question also comes to the mind of people that is it really healthy to eat raw sprouts?
When we soaked any whole grain like moong dal, black gram, beans, white gram for some period of time and when germination starts coming in it, which is called sprouts. We usually listen to our health experts or nutritionists/doctors, about sprouts and their nutritional benefits. They are rich in vitamins, minerals, antioxidants, and other nutritious elements which are a boon for our health.
Types of Sprouts and Nutrients Value
- Peanuts – 25% Protein, 48% Fat and 21% Carb
- Peas – 5% Protein, 0.4% Fat, 14% Carb
- Moth beans – 25% protein, 2% Fat, 62% Carb and 11% Other Nutrients
- Brown Chick Peas (Bhura or Kala Chana) – 9% Protein, 3% Fat, 27% Carb and 61% Other Nutrients
- Soybeans – 36% Protein, 20% Fat, 30% Carb, 14% Other Nutrients
- Green Gram – 24% Protein, 1% Fat, 63% Carb and 12% Other Nutrients
- Black-eyed peas- 8% Protein, 1% Fat, 21% Carb and 70% Other Nutrients
- Kabuli Chick Peas – 19% Protein, 6% Fat, 61% Carb and 14% Other Nutrients
- Kidney Beans – 9% Protein, 0.5% Fat, 23% Carb and 67.5% Other Nutrients
Why is it healthy to eat Sprouted grains?
Sprouts are part of the daily breakfast of many people, although most people prefer to eat sprouted grains raw, sometimes due to this, there is a risk of food poisoning. Learn here what to do to avoid it.
- When we leave any whole grain, pulse or beans soaked in water for a few hours or for a few days, they sprout and small plants emerge in them. According to health experts and nutritionists, after the process of sprouting, the nutritional value or nutrient content of that grain increases, and at the same time, it becomes easier to digest.
- Sprouts carry high fiber content and are low in calories so you will feel full and less likely to crave unhealthy snacks. Those who want to lose weight may opt for raw or boiled sprouts as they will keep them full for a longer period.
- In addition, sprouted grains increase the amount of many nutrients, including antioxidants and vitamin D. This not only helps in detoxifying the body but is also beneficial for health in many ways.
- Sprouts are fully loaded with vitamins, fibers, essential minerals, and antioxidants. It varies from one sprout to another sprout. For instance, eating Broccoli sprouts is very good for health because it is fully loaded with Vitamin A, Vitamin C, Vitamin K, Folic acid and it also contains an antioxidant i.e. Sulforaphane.
- They (Sprouts) can also carry other nutrients like Vitamins B and minerals like magnesium and phosphorus. In addition, they are low in things like sodium, fat, and calories. So, it’s good to have sprouted in breakfast.
Also read: Why magnesium is good for your health?
Raw sprouts may contain harmful bacteria
Many times, after eating sprouts, some people start having stomach aches or food poisoning. The reason for this is that many times during the process of sprouting, harmful bacteria like E. Coli and Salmonella also start to grow in them and when you eat raw sprouts, these bacteria will disturb your digestive system and can be a cause for stomach disturbances. You may face problems like diarrhea, vomiting, and stomach cramps.
If you want to eat raw sprout then it must be rinsed properly and to be kept in hygienic condition. It should be kept in the refrigerator and the temperature is maintained at 40-45 degrees Fahrenheit. Before eating make sure the germination is healthy and does not carry any mold or fungus.
Try to eat boiled sprouts either in the morning or at night
Although most people eat only raw sprouts, people with weak immune systems, children, pregnant women, or the elderly should avoid eating raw sprouts. The best solution for this is to eat the sprouts by boiling those (Boiled Sprouts) or slightly cooked (Cooked Sprouts). By doing this the bacteria present in the sprouted grains will die and you will be saved from falling ill.
Sprouts (boiled) may be a wholesome nutritional breakfast with almost zero hassle. They are full of proteins and low in calories. That’s why most people especially working professionals go for the boiled sprouts in the morning session. It gives them full of energy and keeps them the active whole day.
These are not only loaded with proteins, vitamins, and essential minerals but also contain antioxidants that help them to keep a healthy heart and blood pressure level.