Sprouting Seeds, Gram And Grains Sprouts And Its Health Benefits
Sprouts are germinated seeds. It is a live food.
Sprouting can be done the year round. it does not require extra space,is very manageable and require no soil or sunlight. There is no wastage or cooking involved. In fact, it is the easiest way to grow organic food right in the home.
Whole grains or legume seeds like black gram, mung beans etc are soaked in water for 8 to 12 hours depending upon the size and thickness of the seed covering. Wash the seeds well in water to remove all the dust and grime as well as some broken seeds or light seeds which will float when soaked in water.
After the soaking is done for the requisite time the seeds are taken out, washed well with fresh water. Then either put them in a jar with a mesh covering over the mouth of the jar or tie them up loosely in a clean cloth and hang on a peg. Regularly pour water 3-4 times a day on this cloth to keep the seeds wet . If you have put the seeds in a jar dip the jar in water and then drain off the excess water to prevent the seeds from rotting.
In 2 to 3 days depending on the time of the year and the size of the seed you will find the seed to have germinated. The sprouts should not be allowed to become too big else the nutritional value and the taste decreases. Experience teaches one the best time to remove the sprout for consumption.
Normally, sprouts are at their peak nutritional value 24 -72 hours from germination.
Benefits of Sprouting
The method of preparing pulses determines the quantity of nutrients that one can obtain from them. Pulses with the skin are more beneficial than ones with no skin. Soaking pulses in water activates their enzyme system and increases their nutrient value.
Sprouting grains and seeds increases their vitamins and mineral content many times over. It also helps to deactivate some factors that do not allow proper utilisation of some nutrients by the body.
How to sprout & Benefits of sprouting
Health Benefits of Sprouts
Health Benefits Of Sprouts
In the dry state pulses and grains do not exhibit marked vitamin C content but upon soaking in water the vitamin C content is increased many times over. Likewise, sprouting registers increases in folic acid and other B Complex vitamins by 200%-300%.
Phytates and tannin which are present in some pulses get inactivated due to soaking and sprouting, thus making available some nutrients which in their dry state would not have been available to the body.
It is found that soaking black gram and red pea or pigeon pea as it is called, overnight in water removes 50% of their tannin content. Similarly, green gram and green beans show a reduction in tannin content to the tune of 25% which increases to 35-40% if they are soaked for 48 hours.Black gram has phytate too which is 60% of its phosphorus content. But 48 hours after sprouting goes down to 44% but does not decrease the phosphorus content. Iron content too increases 200% after sprouting.
Sprouting also makes the pulses more digestible.
That pulses cause gas or wind in the body is well known. Black gram causes the most amongst all the pulses. The oligosaccharides are the cause of this gas production. Because the human digestive system does not have the enzymes to digest the oligosaccharide content in pulses, they can only be digested in the large intestine which has bacteria capable of digesting these sugars.
Sprouting reduces the oligosaccharide content of the pulses. This increases by 25-70%, 48-72 hours, post sprouting.
Sprouting therefore, lessens gas production due to consumption of pulses.
Enzymes are produced in abundance during sprouting. These enzymes are a power house of energy and counteract the 'always tired feeling'.
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The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies or supplements or embarking on a new health regime.