Have you heard of the word "sprouted"? Ever wonder why people say that sprouted grains, nuts and seeds are "better" for you? (If you eat pulses, nuts and seeds, normally I am proud of you! Keep reading if you'd like to up the nutritional benefits of these foods!) Pictured on the left are normal lentils, on the right are sprouted lentils. Besides being bigger and "puffier" whats the difference?!
When seeds are soaked in water, they germinate which causes their outer layers to split open, this allows a little sprout to form (think of a plant). When this happens, the up and coming sprout consumes some of the grain’s starches, this alters the food’s nutritional content. Once a seed sprouts, those compounds are canceled out by a surge in enzymes. Those same enzymes make the nutrients in the seed more available, so the baby plant has the energy it needs to grow. The theory is that when we eat sprouted foods, their nutrients are more bio-available to us and easier to digest. Pretty neat!! To give you an example I will break down the nutrient content of these two types of lentils. Both measured at 1/2 cup.
👉Left non-sprouted lentils: 11g fibre, 28g protein, 2 g sugar, 4% vitamin A, 4% calcium, 45% Iron.
👉Right sprouted lentils: 25g fibre, 23g protein, 1g sugar, 2% vitamin A, 45% calcium, 60% iron, 25% thiamine, 20% riboflavin, 25% niacin, 40% B6, 180% folate, 50% magnesium, 80% zinc, 60% manganese.
🙌 The amount of fibre went up drastically, protein went down slightly, however look at all the extra vitamins in the sprouted lentils!
✨Switch your normal bread to sprouted, as well as your legumes to get more nutrition out of your food!