Sprouting

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A way to remove anti-nutrients and promote health benefit properties.

Sprouting is a natural process by which seeds are germinated. Sprouting is another good way to remove anti-nutrients from our lentils and beans [1]. There are additional benefits of consuming sprouts, the vitamin and mineral content becomes more bioavailable which means body can utilize these nutrient more efficiently through sprouts.

  1. Good source of proteins and fibre so beneficial in weight loss and diabetes [2].
  2. High content of vitamins and minerals so promote health [3].
  3.  Increase in GABA which reduces anxiety [4].
  4.  Polyphenols are increased so have high antioxidant activity [5].
  5.  Melatonin levels are increased which regulate circadian rhythm [4].
  6. Anti-nutrients such as phytates, oxalates, protease inhibitors and lectins are decreased by soaking and sprouting and therefore, body can absorb more nutrients present in beans [6].
  7. Sprouted beans are very good prebiotics and therefore, promote growth of good bacteria in gut, improves immune system and reduce cholesterol [5].
  8.   Inositol, which is anti-diabetic has been found in sprouted mung beans [6] .
  9.  Carotenoids found to be increased in sprouted mung beans [3] .
  10.  Hydrolytic enzymes are activated and therefore, better digestibility [7].

 

Sprouting is an easy process. I use the traditional method, soaking of the beans overnight (you can use any beans such as mung beans, soybeans, kidney beans, chickpeas). Draining, tying the beans in a muslin cloth. Keeping in dark under room tempreature. It may take 2 to 3 days to get the sprouts depending on the temperature. Precautions need to be taken as there is risk of bacterial contamination if hygeine is not maintained, if moisture or temperature is too high.

Sprouted beans can be enjoyed as raw in salads or can be cooked with onion, tomatoes and spices.

References:

  1. Erba D, Angelino D, Marti A, et al. (2019) Effect of sprouting on nutritional quality of pulses. International Journal of Food Sciences and Nutrition 70: 30-40.
  2. Gan R-Y, Lui W-Y, Wu K, et al. (2017) Bioactive compounds and bioactivities of germinated edible seeds and sprouts: An updated review. Trends in Food Science & Technology 59: 1-14.
  3. Ebert AW, Chang C-H, Yan M-R, et al. (2017) Nutritional composition of mungbean and soybean sprouts compared to their adult growth stage. Food chemistry 237: 15-22.
  4. Gan R-Y, Chan C-L, Yang Q-Q, et al. (2019) 9 – Bioactive compounds and beneficial functions of sprouted grains. In: Feng H, Nemzer B, DeVries JW, editors. Sprouted Grains: AACC International Press. pp. 191-246.
  5. Williams R (2016) New horizons: The rise of gut health and sprouting. Food Australia Vol. 68: 30-31.
  6. López-Martínez LX, Leyva-López N, Gutiérrez-Grijalva EP, et al. (2017) Effect of cooking and germination on bioactive compounds in pulses and their health benefits. Journal of Functional Foods 38: 624-634.
  7. Ghani M, Kulkarni KP, Song JT, et al. (2016) Soybean Sprouts: A Review of Nutrient Composition, Health Benefits and Genetic Variation. Plant Breeding and Biotechnology 4: 398-412.
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