6 Benefits of Sprouting and the Right Way to Do it

Do you remember those days when you would wait patiently for chickpeas and moong dal soaked in water to slit open into tiny tail-like structures? Wasn’t it fascinating as a kid? The process is called sprouting and sprouts can be a super healthy addition to your daily meals. While you have a variety of legumes to choose from, there is a technique to get it right. Learn all about sprouting the right way and the many benefits of the process. What is sprouting?Sprouting is basically a process where seeds and legumes are germinated and eventually eaten raw. When seeds are soaked in water for a certain period of time, they germinate, causing their outer layers to tear open and allowing a young shoot to blossom. Sprouted grains, legumes and beans are believed to be very nutritious and healthy. Grains are soaked in water so as to soften their outer membranes allowing them to sprout.

Why sprouting is healthy

Sprouting tends to enhance the nutritional value of the grains, legumes or beans. These contain certain anti-nutrients including phytic acid which locks up important minerals. It also inhibits our digestive enzymes that can cause indigestion and intestinal gas. Nutritionist Sheela Sehrawat from the Diet Clinic in New Delhi, explains, “Sprouting increases the nutritive value of the ingredients and provides better digestion. The young sprouts have 10 to 100 times glucoraphanin which is an enzyme that protects the body from cancer causing agents. Further, it provides antioxidants and increases the activity of chlorophyll which helps in detoxifying your body by boosting the oxygen levels in the body.”

The many benefits of sprouting

Sprouting increases the level of minerals and vitamins including vitamin D in the ingredients. In the book, Diet & Nutrition – A Holistic Approach, author Rudolph Ballentine explains that most of the gas producing starches can be eliminated by sprouting. Sprouting also increases the protein content, and shortens the cooking time of legumes. During the process of sprouting, some of the stored starch in the legume is used up for forming the tiny leaves and rootlets and in manufacturing vitamin C. Here are some health benefits that will convince you to sprout more often.

1. Helps in digestion,

Sprouts contain an unusually high content of living enzymes. These enzymes further help in boosting your metabolic processes and improve chemical reactions within the body, specifically when it comes to digestion. Enzymes help break down the food effectively and enhance the absorption of nutrients by the digestive tract. Sprouts also have a lot of dietary fiber which regulates digestion.


2. Boosts blood circulation

Sprouts help in boosting your blood circulation by maintaining your red blood cell count with significant amounts of iron and copper. This further helps in supplying oxygen to various organs and cells to optimize their performance.


3. Helps in weight loss

Sprouts are one the best foods to help lose weight. They are high in nutrients but have negligible calories which means that you can consume sprouts without worrying about the weighing scale. Furthermore, sprouts contain a high amount of fiber that makes you feel full for a longer period of time. It also inhibits the release of ghrelin, a hunger hormone that indicates our brain to eat more.


4. Builds your immune system

Sprouts have a high vitamin C content that makes it a powerful stimulant for the white blood cells in the body to fight off infections and diseases and thus, building your immunity system. It also has abundant vitamin A.


5. Improves eye sight

Due to the presence of vitamin A, sprouts also help in improving your vision and eye sight. They also have antioxidant agents to protect the cells of the eyes from free radicals.


6. Heart friendly

Sprouts have omega-3 fatty acids which help in boosting good cholesterol (HDL) levels and reduce the amount of harmful cholesterol in your blood vessels and arteries. Omega-3 fatty acids are also anti-inflammatory in nature, so they help in reducing the excessive stress on your cardiovascular system.