Sprouts are an amazing food known for their nutritional value. Seeds of grains or legumes are germinated to produce this superfood. Packed with protein, calcium, fibre, vitamins, minerals, and enzymes; sprouts promote good health and are vital for complete development. 
Here are a few benefits of eating sprouts:
Low Calorie Treat
A bowl of sprouts, about 100 grams, contains just a little over 100 calories, packed with all the essential nutrients. It helps to keep the hunger pangs under control and helps to lose weight.
Filled with fibre
Sprouts contain about 7.6 grams of fibre per serving. Fibre rich food is ideal for obese people as well as diabetics. Fibre is vital for the digestive system, keeps you satiated, delays gastric emptying time, prevents binge eating and is a godsend for people suffering from constipation.
Power Packed with Protein
Protein foods offer varied health benefits. Evidence suggests that high protein intakes result in a quicker fat loss. Sprouts are packed with a good amount of proteins; a cup of sprouts contains 14 grams of proteins.
Reduces cholesterol
A bowl of sprouts contains as little as about 0.38 grams of fat. Sprouts being a low-fat food and rich in fibre help to lower the cholesterol levels and maintain an ideal body weight.
Cleanses the Body
Sprouts help in boosting the immune system and cleanses the body. The chlorophyll in sprouts is helpful in removing the toxins from the cells and lymphatic system. The enzymes in sprouts ease the digestion process that also helps to get rid of the toxins.
Improves Eyesight
The goodness of vitamin A in sprouts plays a vital role in improving vision and eyesight. 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.
Promotes Hair Growth
Bequeathed with ample Vitamin C, sprouts actively help in hair growth. Eating sprouts regularly hampers free radical damage to the hair follicles which in turn reduces hair fall, rid the scalp of dandruff and improves hair texture and growth. Intake of sprouts is also beneficial in the case of men who face the risk of premature balding as it extensively promotes blood circulation in the scalp and helps in new hair growth. Being high in antioxidants, even premature greying of hair can be averted if sprouts are consumed regularly.
Arrests Signs Of Ageing
Thanks to enormous reserves of antioxidants and healthful vitamins, Sprouts make for a wholesome way to achieve good skin naturally. It helps prevent oxidative damage to the skin cells which causes cellular DNA destruction. This in turn helps to reverse and reduce the numerous signs of ageing like fine lines, spots, blemishes, wrinkles, pigmentation, saggy skin etc. It also rejuvenates the skin from deep within and bestows one with a healthy glow.
Added Benefits of Sprouting:
- It is easily digestible
- Sprouting increases the vitamins and mineral content
- Doubles the Vitamin A content
- B complex vitamin increases 5-10 times more
- Level of Vitamin C increases
- The bioavailability of nutrients increases
- Proteins are easily digestible
- Cooking time is reduced
Commonly Used Sprouts
Green Gram Sprouts (mung)
Green gram sprouts(mung) is a commonly used sprout known for its distinct flavour that goes well when combined with various types of foods. Mung sprout is proven to keep up good health as it has the essences of protein, fibre, Vitamins A, C, D, E & K, and minerals such as potassium, folate, copper, and zinc. Include green mung beans in your daily diet as they can help fight diseases (diabetes, heart disease, cancer, osteoporosis), and protect the body.
Radish Sprouts
Radish sprouts (molee) are a great source of vitamins A, B, C, E, & K and are packed with essential amino acids. It helps to lose weight and the lignin in radish helps to fight cancer. Radish sprouts loaded with nutrients is good for heart and skin health.
Sunflower Sprouts
Sunflower sprouts are a good source of essential amino acids, Vitamins (D, E), minerals (calcium, iron, phosphorus, etc.), and phytonutrients, ensuring amazing health benefits. It keeps up the heart health, slows the ageing process, helps to lose weight and fights against various diseases.
What Are The Risks Of Eating Sprouts?
Though sprouts are wholesome and pack a treasure trove of essential nutrients, they can also up the risk of digestive disorders and may carry the risk of foodborne illnesses like E. coli and salmonella. Most sprout seeds are grown in warm, humid conditions which are favourable to bacterial growth. Also, there’s a chance of foodborne illness being spread if people who handle them don’t practice good hygiene while harvesting and packaging sprouts for sale. Furthermore, eating raw sprouts can elevate the risk.
How To Eat Sprouts Safely?
The best way to safely enjoy this nutritious bounty is to cook them. Though it may not be as appealing, because sprouts lose that crunchiness, it’s the safest way to avert illness. Boiling, steaming and oven-roasting are some of the cooking options to choose from.
What Is The Right Way To Sprout?
There are several ways to sprout, and many ingredients can be sprouted like black beans, buckwheat, moong beans, lentils, soybeans, millet, barley, quinoa, and chickpeas.
Steps To Follow
- Rinse the grains, beans or legumes well and then soak them in a large bowl filled with water. Add double the amount of water of the ingredient taken, as the ingredient will absorb water while sprouting
- Throw away any floating grains or legumes or debris to avoid wastage
- Cover the mouth of the container with a muslin cloth and close it tightly
- Keep the bowl at room temperature and let it stay for 3-12 hours depending on the type of grain used (For instance, kala chana and red bean should be soaked overnight to sprout well
- Drain the water through a fine muslin cloth and then run fresh water through the lid and shake well to rinse the sprouts thoroughly. Repeat this process twice a day until all the legumes or grains sprout (it can take about 4-5 days to sprout)
Frequently Asked Questions
What Happens If We Eat Sprouts Daily?
Eating sprouts daily can offer you umpteen health incentives due to their impressive nutrient profile. Regular consumption of sprouts can help:
Packed with fiber, sprouts can aid the digestion process and help regularise bowel function and treat constipation.
They contain vitamins C and A, which strengthen the immune system.
Being low in calories and high in fibre and other vital nutrients, sprouts can help with weight management by keeping you satiated and reducing calorie intake.
The high protein content in sprouts supports muscle growth and metabolic activities.
Sprouts are rich in potassium, which helps regulate blood pressure, and fiber, which helps lower cholesterol levels.
Make sure that sprouts are thoroughly cleaned and properly stored to avoid the risk of foodborne illnesses.
Which Time Is Best to Eat Sprouts?
The best time to eat sprouts is typically in the morning or as part of a mid-morning snack. Consuming sprouts in the morning can help meet your daily dose of nutrition and trigger metabolism. Sprouts are versatile and can be added to salads, sandwiches, or smoothies.
Which Sprouts Are Rich in Protein?
Several types of sprouts are particularly rich in protein, including:
Alfalfa Sprouts: These are small but protein-rich, making them a great addition to salads and sandwiches.
Lentil Sprouts: Lentils are known for their high protein content, and sprouted lentils are an excellent source of plant-based protein.
Chickpea Sprouts: Chickpeas are a great source of protein and sprouting them enhances their nutritional profile.
Mung Bean Sprouts: Mung beans are widely consumed as sprouts and are rich in protein and other nutrients.
Do Sprouts Have Nutritional Value?
Yes, sprouts are highly nutritious. They are rich in:
Sprouts are an excellent source of vitamins A, C, K, and several B vitamins.
They provide essential minerals such as iron, calcium, magnesium, and potassium.
Sprouts contain antioxidants that help protect against oxidative stress and inflammation.
Many sprouts, especially legumes, are good sources of plant-based protein.
The high fiber content in sprouts aids digestion and promotes gut health.
Sprouts are also low in calories, making them a nutrient-dense addition to any diet.
( This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Edible Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration
Simon Okomo Aloo,1 Fred Kwame Ofosu,1 Sheila M. Kilonzi,2 Umair Shabbir,1 and Deog Hwan Oh1,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398379/
Edible Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration
Simon Okomo Aloo,1 Fred Kwame Ofosu,1 Sheila M. Kilonzi,2 Umair Shabbir,1 and Deog Hwan Oh1,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398379/
