Lentil Sprouts
In the world of superfoods, lentil sprouts may just be its best-kept secret.
Lentil sprouts, just like beans, are a part of the legume family. What sets them apart from other legumes is that they contain different levels of nutrients that are specific to lentils themselves. Like all other legumes, lentils are high in protein. What sets lentils apart from the other legumes is that they are also rich in molybdenum, folate, dietary fiber, tryptophan, manganese, iron, copper, vitamin B1, and potassium. All these nutrients are important in making sure our body keeps functioning in tip-top shape.
Lentils are also very low in saturated fat, cholesterol, and sodium. Among all legumes, lentils are second only to black beans when it comes to antioxidant content.
Difference between Sprouted and Regular Legumes
Sprouting is what you call the transitional stage between a seed and a plant. This can be done with seeds, grains, and legumes. This process consists of soaking, draining, and then rinsing the selected seed, grain or legume at regular intervals until they germinate or sprout.
Compared to regular legumes or whole grains, the sprouted variety nullifies the phytic acid that is common in plant seeds, which means your body can absorb more vitamins and minerals during the digestion process.
Lentil sprouts can also reduce your blood sugar levels, are good for the health of your heart, and even aid in weight loss. Lentils have just as much protein as steak while having less than 10 percent of the fat. So, if you are looking to lose some weight, make sure to add lentil sprouts to your diet.
Sprouted lentils have twice the amount of antioxidants compared to the unsprouted variety that you usually find canned in supermarkets. While lentils can come in different colors, the red-colored lentils top all the other colored variety when it comes to overall nutritive benefits.
Another benefit that you get with sprouting is that the lentils gain more amounts of vitamins and minerals, more specifically with Vitamin B and beta-carotene. Like other legumes, lentils have sugars that cause you to have intestinal gas. Compared to a regular legume, though, sprouted legumes help break down some of those sugars, which means no more embarrassing gas problems for you.
Nutritional Value Table
The information below shows how much percent of your daily nutritional value you can get with just a cup of lentil sprouts. This information comes from the U.S. Department of Agriculture.
The percent daily values (%DV) above is based on a daily caloric intake of 2,000 calories. If you would like more information on this, or to learn the nutritional components of other food, you can visit the USDA website.
Health Benefits of Adding Lentil Sprouts to Your Diet
Macro-nutrients
Lentil sprouts are loaded with macro-nutrients like protein, carbohydrate, and fat. Half a cup of lentil sprouts provides you with 41 calories but is packed with 3.5 grams of protein, which promotes healthy tissues, skin, bones, and hair. Half a cup also has 7.5 grams of carbohydrates and 0.25 grams of total fat. Fats and carbohydrates are essential sources of energy for your cells.
Zinc and Copper
Zinc is a trace mineral that is second only to iron in how much is in your body. It is present in every cell and is essential to cell growth. It also plays an important part in the development and production of immune cells. Copper meanwhile helps in the production of healthy red blood cells and is necessary for the healthy development and growth of your bones, brain, heart, as well as your other organs.
Promotes Healthy Blood Flow
Lentil sprouts aid with healthy blood flow, which helps lower the chances of a heart attack. Healthy blood flow also helps in lowering your cholesterol level.
Vitamin C
Vitamin C is essential in making sure your brain functions properly, helps in iron absorption, and boosts your immune system. Vitamin C also reduces your risk of getting cancer. Vitamin C helps with hair growth and lowers your chances of hair fall. Lentil sprouts with its high anti-oxidant levels can also prevent your hair from turning gray prematurely.
Good for your Digestion
Lentil sprouts have high fiber content, this means your risk of contracting colon cancer is greatly reduced as well as cleanses your bowel system. A healthy digestive system means you absorb more nutrients from what you eat. More fiber in your diet lowers your caloric intake since lentil sprouts keep you feeling full longer.
Keeps your Heart Healthy
Lentil sprouts are also a great source of both omega-3 and omega-6 fatty acids. These are essential fatty acids that help increase the amount of high-density lipoprotein or HDL cholesterol in your bloodstream. Don’t worry, this is the good cholesterol you want to have since it helps to remove the bad cholesterol from our arteries. Being a good source of potassium as well, it helps in managing your blood pressure thus decreasing your chances of suffering a stroke
Gives you healthy, glowing skin
Lentil sprouts are a good source of Vitamin B. This helps in keeping your skin stay hydrated and accelerates cell recovery. It promotes collagen production as well as helps in keeping you free from acne.
Lentil sprouts - They’re easy to prepare and can be added to many recipes and dishes. The nutritional value it gives is the reason alone for you to incorporate them into your diet. So, let everyone know that lentil sprouts are your favorite sprout because they’re also delicious!