How come sprouting breaks down anti-nutrients?

How does sprouting improves nutrients?

Sprouting is a process of germination of a seeds, nuts, or grains. This basically increase the nutritive value of the grain. It is one of the traditional practice followed by our ancestors. Soaking, Sprouting and Fermenting are some of the age old practices.

Background

Many suffer from indigestion while eating grains or grain based food. This is due to the the anti-nutrients (polyphenol, lectin and tannins) in the grains. Anti-nutrients are natural compounds available in plant seeds which obstructs the natural absorption of vitamins and minerals in them in the process of digestion. Because, this does not allow the nutrients to break down from the grain which leads to indigestion.

Soaking and Sprouting helps in the process of breaking phytate, a form of phytic acid that obstructs the absorption of nutrients and vitamins. It also breaks the nutrients for human absorption and also increase the bio-availability of the nutrients like calcium, iron, zinc and proteins.

How to Sprout?

Soak the grains for 5 to 48 hours depending on the grain. Then, strain the water and allow it for a day pr two. Just sprinkle little water to keep the grains in moisture. Small shoots will begin to grow from grains. Sprouts are nothing but young plants or baby plants. In this process, it is already half digested. After this it has to be refrigerated. Sprouts can be eaten raw or can be cooked to prepare various recipes.

Benefits of sprouts

Highly Nutritious - In compare with the normal grain, sprouted ones will have a high nutritive value. Especially the sprouted ones are rich in protein, folate, magnesium, vitamins C & K. As sprouting reduce anti-nutrients, our body's absorption of nutrients will be high.

Improves digestion - The fibre content in grain will increase and available for absorption. This insoluble fibre helps smooth transition of stool through gut and avoid constipation. This enables a smooth digestion.

Improve Heart health - Many studies confirmed that eating sprouts will help reduce LDL cholesterol and increase HDL cholesterol which is good.

Risk in eating sprouts

Often sprouts are consumed raw or slightly cooked. Temperature condition to get the sprouts also welcomes harmful bacteria like E.coli and Salmonella. This affects the gut and react slowly and lead to diarrhea or stomach pain.

To Conclude

We need to make a note of some things when we buy sprouts. If we can make sprouts at home, it is advisable.

• Make sure sprouts are refrigerated while buying.
• Store in fridge, remove only when you are about to use.
• Wash and rinse the sprouts minimum couple of times before use it.
• Plan for cooked recipes rather than raw or half baked ones.

Source: NCBI, Healthline.com, draxe.com & health.harvard.edu

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Carbohydrates - Do we need to avoid them totally?

How important is carbohydrates?

Now a days, People look at the Energy and Carbohydrate levels in nutritional labels. This shows that they are conscious about eating a high amount of carbohydrates. But the effects of cutting out a vital amount of carbohydrates from diet will lead to missing out on key nutrients including B vitamins which convert food into energy, to fight tiredness and fatigue.

Simple Vs Complex

Athletes needs carbohydrates, because they need to replace energy in muscles. Complex carbohydrates have high amout of fibre, which has less of an effect on your blood glucose levels. So, Include carbohydrates in your diet, but also include whole grains and pulses and beans because they are a valuable source of fibre, which protects against illnesses like colorectal cancer.

Putting weight due to carbohydrates is a partial reason for the fear in consuming carbohydrates.

Simple carbohydrates based food products like pasta or white bread will fill you but are broken down quickly, so they’ll make you feel hungry and quite sluggish. But simple carbohydrates can be beneficial for some including young children who don’t need too much fibre.

Putting weight due to carbohydrates is a partial reason for the fear in consuming carbohydrates. That can be handled well in what kind of carbohydrates are we consuming. Eating more vegetables and fruits will fill the stomach, but will not support to gain weight because of fibre.

Sugar and refined carbohydrates hit your blood stream quickly causing a high rise in blood sugar and the result is higher levels of insulin being released from your pancreas. One role of insulin is to tell your body to store fat. That leads to obesity . All carbohydrates break down into glucose, but at what speed it breaks down matters are lot.

Unrefined or complex carbohydrates give you greater, longer-lasting energy and stable blood sugar because your body digests them more slowly. These come in the form of whole grains, pulses, beans, fruits and vegetables.

Millets are tough but still cooks up like rice so they can be used like a form of starchy carbohydrates. Millets are high in protein and rich in vitamins and minerals. These ancient grains are a super addition to our regular diet, providing plant-based essential omega-3 fats, fibre and protein.

Carbohydrates are important, but choose and consume wisely !!!

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Amaranth - Not a grain, more than a that !!!

Amaranth are gluten-free and high in protein, fiber, minerals, and antioxidants. Cook amaranth seeds as porridge, popped like popcorn, or added to salads, soups, and baked goods.

What is Amaranth? 

Amaranth is not a grain like quinoa or millet. Amaranth seeds are pseudocereal, meaning that they are not true cereal grains.  but due to this seed's nutritional profile and its usage in casual cuisines, it is a grain. They have a nutty flavor and a crunchy texture. Amaranth seeds are superfoods due to their many health benefits.

One plant can produce up to 60,000 seeds. It is grown and consumed as a leafy vegetable in many countries around the world.

Amaranth, An ancient Grain

The word "amaranth" comes from the Greek "amaranths", meaning "unfading" or "immortal". This reflects the resilience and longevity of the plant. As well as its cultural significance. Amaranth is the common name for more than 60 different species of Amaranthus. They are usually very tall plants with broad green leaves and bright purple, red, or gold flowers. They are grown for their edible seeds. 

Amaranth seeds were first domesticated in Mesoamerica. It was a staple food for the Aztecs and Mayans. They used them for protein, energy, and ceremonial purposes. The Spanish colonizers tried to ban amaranth cultivation. They saw it as a threat to their religious and political dominance. Yet, some farmers continued to grow amaranth in secret. They preserved its genetic diversity and cultural heritage. They use it for medicinal purposes, like treating ulcers, inflammation, and high cholesterol.

In today's lifestyle

 Today, amaranth seeds are gaining popularity in the Western world. More people are looking for gluten-free, high-protein, and nutrient-dense alternatives. Amaranth seeds are a potential crop to feed the world's growing population. They can produce high yields with low inputs and environmental impact.

Amaranth is Nutritious & Tasty

One plant can produce up to 60,000 seeds. It is grown and consumed as a leafy vegetable in many countries around the world. Amaranth is, easy to cook, and palatable. It's also used in snacks and dishes. Cooked amaranth is 90% digestible. Amaranth has a nutty flavor that can complement both sweet and savory dishes. 

Amaranth seeds are not only delicious but also nutritious. Amaranth contains more than three times the average amount of calcium. It is also high in iron, magnesium, phosphorus, and potassium. It’s the only grain that contains Vitamin C. 

One cup of cooked amaranth seeds provides about 

• 250 calories, 
• 9 grams of protein, 
• 5 grams of fiber, 
• 5 grams of iron, 
• 105 milligrams of calcium, 
• 160 milligrams of magnesium, 
• 364 milligrams of phosphorus, and 
• 2 milligrams of manganese.

Amaranth is rich in lysine. Most grains like wheat are short on lysine, an amino acid. This makes amaranth a complete protein as it contains all the essential amino acids. Amaranth is gluten-free and good for your heart.  Amaranth has shown potential as a cholesterol-lowering whole grain. 

Nutrients in amaranth & health benefits

Good for muscle growth and repair

Amaranth seeds are a complete protein source. They contain all nine essential amino acids that our body cannot produce on its own. Protein is essential for building and maintaining muscle mass. It is also required for other functions of the body.

Helps in digestion and weight management

Amaranth seeds are rich in fiber. This can help regulate bowel movements and prevent constipation. It lowers cholesterol levels and keeps you feeling full for longer. Fiber can also help control blood sugar levels and reduce the risk of diabetes.

Improves bone health

Amaranth seeds are a good source of calcium, magnesium, phosphorus, and manganese. These are all important minerals for bone health. They can help prevent osteoporosis, fractures, and other bone-related disorders.

Enhances cognitive function

Amaranth seeds contain manganese. It is a trace element that plays a role in brain function. Manganese can help improve memory, learning, mood, and mental health.

Has antioxidant property  

Amaranth seeds contain phytochemicals that have antioxidant properties. Antioxidants can help protect our cells from oxidative stress and damage. They can also help prevent chronic diseases such as cancer, cardiovascular disease. It also cures neurodegenerative disorders.

Amaranth, Simple recipes 

Cooked whole: 

You can cook amaranth seeds like rice or quinoa by boiling them in water or broth until they are soft and fluffy. You can then use them as a side dish or add them to salads, soups, stews, casseroles, or stir-fries.

Popped: 

You can pop amaranth seeds like popcorn by heating them in a dry skillet over high heat until they pop. You can then season them with salt or spices and enjoy them as a snack or sprinkle them over yogurt or oatmeal.

Flour: 

You can grind amaranth seeds into flour using a blender or a coffee grinder. You can then use amaranth flour to make bread.

In fact, amaranth porridge is a traditional breakfast in India, Peru, Mexico, and Nepal.

In conclusion

Amaranth seeds are versatile and we can use them in many ways. They are also easy to prepare and cook in various ways. Amaranth porridge, which is a great option for breakfast. It is a famous leafy vegetable in South India.

Amaranth in other languages 

Rajgeera (Hindi), Rajgiri (Kannada, Konkani, Sanskrit), Mulaikeerai (Tamil), thotakoora (Telugu). The Hindi name for amaranth, rajgeera, means “the king’s grain.”  Its other name, ramdana, means “God’s own grain.”

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Well known excuses for breakfast !!!

Common Myths and Misconceptions about breakfast

"I don’t have time to eat breakfast."

- It's a lame excuse. If you are serious about time, plan your day well in advance. Allocate time for food, including your breakfast. Can't you afford to find 5 minutes to eat an energizing breakfast ?

"I don’t need breakfast."

- Every machine requires some form of energy to run. In the same way, your body requires energy to work. If a healthy breakfast is consumed, your body and mind will be really productive.

"Skipping breakfast does not matter – I can cover that in the lunch."

- If you skip breakfast, two things happen for sure: You do not have enough stamina to last the day (as you miss out on the nutrients that a breakfast supplements) . And, you are allowing the stomach to produce acid, without putting it to work. This damages the walls of the stomach, giving rise to painful Ulcers and unease.

"I want to reduce weight, let me skip breakfast and have lunch directly."

- In fact having proper breakfast allows you to keep fit. Further, it is a natural phenomenon to fill an empty stomach, and, human tendency forces us to reach out to snacks and high calories junk food, which is totally unhealthy for a morning hour.

Hence, a Healthy Breakfast is very important and makes sure you are well-nourished to keep you energized for the day.

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Breakfast & Warm up exercise - A comparison

Let us compare breakfast with warm up exercise.

Overview

A breakfast is the first meal after a long night's sleep, where, your body detoxes and repairs itself. It can be compared with a warming up exercise done by an athlete before going for a run or, players preparing themselves before a match,which will make them ready for a stable performance.

What happens during the process?

What happens during warm up? Muscles and tissues stretch and relax, so that it can be more flexible in play. Similarly, anything we eat in the morning should help the natural process of detox and repair/regain to a ready state for upcoming foods of the day.

Can we skip this or Is it essential?

Can we skip warm up?, Will it affect our performance? Yes, Absolutely. Tight muscles and tissues are not relaxed, so it may slow down our response during play. Sometimes you can even sprain a muscle. Skipping breakfast will make you feel hungry, tired and lethargic. This is because the energy required is not provided, so the body start taking the necessary glucose from the tissues. On the other side, your stomach will start producing real acid to enable digestion. Empty stomach with acid leads to heartburn, which is not a healthy sign. It may lead to an ulcer and build up of gas.

Digestive action starts mild in the morning and goes to peak in the noon and slows down by evening.

Does that mean a heavy warm up exercise will be beneficial? Absolutely NOT. Too much of warming up will make us feel exhausted and tired. Warm up exercise should be mild and fresh. Likewise, a heavy breakfast is not advisable in the morning. Foods which contain complex carbohydrates, rich in fibre will be best kind of breakfast.

In conclusion

A breakfast with a variety of choices as mentioned below, is considered healthy:

1. Fresh fruits like bananas, avoid sour fruits.
2. Boiled potatoes and vegetables.
3. Whole grain bread, oatmeal or a porridge.
4. Nuts.
5. Fresh juice (not from a can or tetra pack.)

Do not confuse yourself between a full meal and heavy meal. A full meal is just loading your stomach full with eating more of prescribed foods, but a heavy meal contains fat rich foods like fries, cheese and panneer, which may be little difficult to get digested.

In simple, a breakfast is, Eat easy to digest food and don't over eat.

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