In another study, people with type 2 diabetes consumed a powdered broccoli sprout supplement for eight weeks, resulting in lower blood insulin levels and insulin resistance. On the other hand, these levels increased by 12% in the control group ( 13). Half ate 60 grams of lentil sprouts per day along with their normal diet, while the other group simply consumed their normal diet.īy the end of the eight-week study, those eating the sprouts had experienced a 10% reduction in levels of hemoglobin A1c, a marker of blood sugar control. One study followed a small group of people with type 2 diabetes. However, not all studies agree ( 9, 11).Īnother theory is that sprouts may have an increased ability to regulate the activity of the amylase enzyme, which the body uses to properly break down and digest sugars ( 12). Some studies indicate this may be partly because sprouting appears to reduce the total amount of carbs in sprouts. Sprouts may also help you keep your blood sugar under control. Sprouts also contain lower levels of antinutrients, making it easier for your body to absorb all the nutrients they contain. Summary Sprouting tends to increase nutrient levels in the grain, legume, vegetable, nut or seed being sprouted. Moreover, studies show that foods made from sprouted beans may also be more nutritious.įor example, tofu and soy milk made from sprouted soybeans appear to contain 7–13% more protein, 12–24% less fat and 56–81% less antinutrients than tofu and soymilk made from un-sprouted soybeans ( 10). Sprouts are also great sources of antioxidants and other beneficial plant compounds ( 7, 8, 9). This is likely due to the sprouting process, which appears to reduce the amount of antinutrients - compounds that decrease your body’s ability to absorb nutrients from the plant - by up to 87% ( 6). In addition, the proteins in sprouts may also be easier to digest. Sprouts also tend to contain higher levels of essential amino acids, with certain individual amino acids increasing by as much as 30% ( 4, 5, 6). However, generally speaking, the sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese and vitamins C and K than un-sprouted plants ( 1, 2, 3).įor instance, several studies show that sprouting helps increase protein content. Their vitamin and mineral content varies based on the variety. They are usually eaten raw and are available in a wide range of varieties.ĭespite being low in calories, sprouts are a rich source of nutrients and beneficial plant compounds. Summary Sprouts are seeds that have been allowed to germinate into young plants. Sprouts are generally consumed raw, but may also be lightly cooked before you eat them. Nut and seed sprouts: Such as almond, radish seed, alfalfa seed, pumpkin seed, sesame seed or sunflower seed sprouts.Vegetable or leafy sprouts: Such as radish, broccoli, beet, mustard green, clover, cress and fenugreek sprouts.Sprouted grains: Such as brown rice, buckwheat, amaranth, kamut, quinoa and oat sprouts.Bean and pea sprouts: Such as lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea and snow pea sprouts.Here is a list of the most common types of sprouts available on the market: Many different types of seeds can be sprouted. The end product is generally a sprout measuring 1/8–2 inches (2–5 cm) long. The soaked seeds are then exposed to the right combination of temperature and moisture, and allowed to grow for two to seven days. This germination process usually begins with the seeds being soaked for several hours. Sprouts are seeds that have germinated and become very young plants.
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