5 benefits of sprouted foods (and how to make them at home)

Content:

Germinated foods are seeds that sprouted to start the formation of the plant, and when consumed at this stage, they provide nutrients such as proteins, fibers, vitamins and minerals important for the body, in addition to being easily digested by the intestine.

These foods can be easily produced at home to be used both in juices, salads, pies and spreads, as well as in soups, sauces and stews, in addition to being used to produce vegetable milks.

1. Easy digestion

The germination process increases the activity of the seed enzymes, which are proteins that facilitate digestion and increase the absorption of nutrients in the intestine. Cooked foods lack these enzymes because they are deactivated at high temperatures, so sprouted grains, which can be eaten raw, are sources of this type of protein.

In addition, sprouted foods do not cause intestinal gas, which is common when consuming foods such as cooked beans, lentils or chickpeas.

2. Better nutrient absorption

Sprouted foods increase the absorption of nutrients in the intestine because they are rich in enzymes and poor in anti-nutritional factors, which are substances such as phytic acid and tannin that decrease the absorption of minerals such as iron, calcium and zinc. 

After about 24 hours that the seeds are placed in the water, these bad seeds have already been consumed for the germination process, no longer harming the absorption of nutrients for the organism.

3. Strong antioxidant action

After a few days of germination, the vitamin content increases greatly in the seeds, especially vitamins A, B, C and E, which have high antioxidant power. By consuming more of these vitamins, the immune system is strengthened and diseases such as cancer, premature aging, heart problems and infections are avoided.

4. Source of fiber

Because they are consumed raw and fresh, sprouted seeds are rich in fiber, which brings benefits such as reducing hunger, increasing the feeling of satiety, reducing the absorption of fats and toxins in the body and improving intestinal transit. See which foods are rich in fiber .

5. Help to lose weight

Sprouted grains are low in calories and high in fiber, which is why they help in the weight loss process. It is possible to have more satiety and consume fewer calories by including sprouts in the diet, in addition to nutrients that will improve metabolism and favor weight loss. See other 10 foods that help you lose weight .

Foods that can be sprouted

Foods that can be sprouted are:

  • Legumes: beans, peas, soybeans, chickpeas, lentils, peanuts;
  • Vegetables: broccoli, watercress, radish, garlic, carrots, beets;
  • Seeds: quinoa, flaxseed, pumpkin, sunflower, sesame;
  • Oilseeds: Brazil nuts, cashews, almonds, walnuts.

When used in soups, stews or other hot dishes, sprouted grains should only be added at the end of cooking, to avoid losing their nutrients due to high temperatures during preparation.

How to germinate food at home

To germinate food at home, you should do the following steps:

  1. Place one to three tablespoons of the chosen seed or grain in a clean glass jar or bowl and cover with filtered water.
  2. Cover the glass jar with a clean cloth and let the seeds soak for 8 to 12 hours in a dark place.
  3. Pour the water in which the seeds were soaked and rinse the seeds well under the tap.
  4. Place the seeds in a wide-mouthed glass jar and cover the mouth of the pot with a screen or filo, secured with a rubber band.
  5. Place the pot at an angle in a colander so that the excess water can drain, remembering to keep the glass in a shady and cool place.
  6. Rinse the seeds in the morning and at night, or at least 3 times a day in the hottest days, and leave the glass jar tilted again to drain the excess water.
  7. After about 3 days, the seeds begin to germinate and can be eaten.

Germination time varies depending on factors such as seed type, local temperature and humidity. In general, the seeds are at their maximum potency and can be consumed as soon as they signal germination, which is when a small sprout emerges from the seed.

Raw eaters are vegetarians who consume only raw foods. See how to do this diet by clicking here .