Are germinated grains and legumes healthy?



Sprouting is a practice that has gained popularity among health enthusiasts in recent years.


It is claimed that sprouted grains and legumes are richer in nutrients and easier to digest than non-gross varieties.


Some research even suggests that they can protect against certain types of diseases and help lose weight.


This article analyzes germinated grains and legumes more closely and their health benefits.


What are sprouted grains and legumes?


Germinated Grains


Sprouting, also known as germination, is a common practice used to improve the digestibility and nutritional value of seeds, grains, nuts or legumes.


It involves soaking the food for up to 24 hours and then draining and rinsing several times for several days.


Sprouted grains and legumes can be cooked and added to dishes or dried and ground to make baking flour.


Germinated grains are also commonly used in products such as bread, chips, pasta and pizza crust.


It is said that the sprouting process increases the concentration of several nutrients, lowers the antinutrient content and provides many other health benefits.


Summary Sprouting is a process that involves soaking, draining and rinsing seeds, grains, nuts and legumes for prolonged periods to improve their digestibility and nutritional value.


Better nutrient content and digestibility compared to whole grains


Whole grains and legumes are typically rich in fiber, B vitamins and important minerals, such as iron, zinc and magnesium (1, 2).


They also contain a good amount of protein, which is essential for growth, development, immune function and overall health (3).


Studies indicate that sprouting can further increase the nutrient content of grains and legumes.


In fact, sprouting has been shown to improve the amino acid profile of foods, increase their protein concentration and improve the quality and availability of vitamins and minerals (4).


For example, one study found that cowpea budding produced 4-38 times more vitamin C and 9-12% more protein. The digestibility of the protein in the cowpea also improved up to 20% (5).


Another study showed that the buckwheat outbreak increased both the nutritional value and the amount of antioxidants that fight the diseases in the final product (6).


Summary Whole grains and legumes are rich in fiber, protein, vitamins and minerals. Studies show that sprouting can improve protein content and digestibility and improve levels of vitamin C and antioxidants.


A lower content of antinutrients improves the absorption of vitamins and minerals


Antinutrients are compounds that reduce the absorption of certain nutrients within your body.


Some antinutrients, such as phytic acid, lectins, and protease inhibitors, are especially concentrated in grains and legumes.


This can contribute to nutritional deficiencies for vegetarians, vegans or those who focus their diets around grains and legumes (7).


Sprouting can be a simple way to reduce the anti-nutrient content of foods and improve the absorption of vitamins and minerals.


Studies show that sprouting could reduce phytic acid content by up to 81% (8, 9).


Another study found that sprouting decreased lectin levels by 85% and reduced protease inhibitors by 76% (10).


This could increase the absorption of important proteins and minerals, such as iron, zinc, calcium, magnesium and manganese (11).


Summary Germinated grains and legumes reduce the number of antinutrients, which can increase the absorption of proteins and minerals, such as iron, zinc, calcium, magnesium and manganese.


It can help you lose weight by keeping it full longer and reducing cravings


If you are trying to lose a few extra pounds, you can consider adding sprouted grains and legumes to your diet.


They are high in fiber, they move slowly through your body. This makes you feel full longer, curb cravings and increase weight loss (12).


They also contain a good amount of protein, which can reduce appetite and total caloric intake (13).


In addition, several studies have found that a higher intake of whole grains and legumes could be related to greater weight loss.


For example, a study of 1,475 people showed that those who regularly consumed beans had a lower body weight and a smaller waist size than those who never ate this food.


In addition, bean users had a 23% lower risk of increased waist size and a 22% lower risk of being obese (14).


Another large study in about 45,000 people observed that eating more whole grains was associated with a decrease in body mass index (BMI) and waist circumference in both children and adults (15).


Summary Germinated grains and legumes are high in fiber and protein, which can help reduce appetite and calorie intake. The consumption of whole grains and legumes has been related to lower body weight and waist circumference.


Fiber content can support the control of blood sugar


Germinated legumes and whole grains are full of fiber, which can benefit the control of blood sugar.


The fiber slows the absorption of sugar in the bloodstream, which prevents peaks and collisions in blood sugar levels (16).


Research has also found a connection between the consumption of germinated legumes and whole grains and better control of blood sugar (17).


According to a small study in 11 people with poor blood sugar control, consumption of brown rice sprouted for six weeks significantly reduced blood sugar levels, compared with white rice (18).


Another study in 2,027 people showed that those who ate legumes regularly tended to have lower levels of fasting blood sugar than those who did not (19).


Summary Germinated legumes and whole grains are rich in fiber, which can reduce blood sugar levels. Studies suggest that eating sprouted legumes and whole grains may be related to a lower blood sugar level.


It can protect the health of the heart by reducing blood pressure and cholesterol


Thanks to its excellent nutrient profile, the consumption of sprouted grains and legumes can be good for your heart.


In fact, a study after 9,632 adults older than 19 years found that those who ate legumes at least four times a week had a 22% lower risk of coronary heart disease, compared to those who ate less than once a week ( twenty).


Similarly, a review of 45 studies showed that eating three servings of whole grains per day was associated with a 19% lower risk of coronary heart disease and a 12% lower risk of stroke (21).


Eating more whole grains and legumes has also been linked to lower levels of cholesterol, one of the key risk factors for heart disease (22, 23).


They can also reduce blood pressure, which can help reduce the tension in the heart muscle, keeping it healthy and strong (24, 25).


Summary Eating germinated legumes and whole grains can help lower blood pressure and cholesterol in the blood and may be associated with a lower risk of heart disease.


Versatile and easy to add to your diet


In addition to being rich in essential nutrients that can promote overall health, sprouted grains and legumes are also incredibly versatile and easy to add to your diet.


They can be cooked and used in soups, stews, sauces and risottos, while raw legumes can be incorporated into salads to add a bit of crunch.


You can also dehydrate and grind raw grains and cooked or raw legumes to make a flour and use it in your favorite baking recipes.


However, keep in mind that it is better to opt for whole-grain sources of sprouted grains and legumes instead of pre-packaged products, such as chips and crackers.


The latter are not only often full of sodium, additives and questionable ingredients, but are also generally highly processed, depleting them of possible properties that promote health.


Summary Germinated grains and legumes can be eaten raw or cooked in a variety of recipes. Opting for whole-food products instead of pre-packaged and processed foods can maximize the potential health benefits.


The bottom line


Compared to whole grains, sprouted grains and legumes are higher in important vitamins and minerals, but have fewer antinutrients that inhibit their absorption.


They can reduce blood sugar, promote heart health and help you lose weight.


In addition, they are easily prepared and added to many recipes and dishes.


Try to make sprouted grains and legumes part of your healthy diet to take advantage of your many health benefits.



Reference: https: //www.healthline.com/nutrition/sprouted-grains






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