Discover the sprouting effect!

In recent years, sprouted seeds, beans, and grains have been popping up in the salad section of the supermarkets, and not just tucked away in the fridges of specialist shops.? I’ve been familiar with sprouting at home using DIY kits, seeds, care and patience – so it’s fabulous to find them ready to go without the faff!?

Chickpeas, lentils and most beans can be sprouted and can be eaten without cooking.? Some common seeds for sprouting include alfalfa, broccoli, millet, radish, red clover and sunflower.

Why sprout?

?In short, sprouting is a great way to minimise anti-nutrients and to boost nutrient availability. Great for anyone looking to lose weight, reduce bloating and boost energy!

1. Enhanced Protein Availability

Beans are a plant-based source of protein and sprouting actually transforms the protein profile of beans and legumes - making it more available to our body. The sprouting process breaks down some of the anti-nutrients (like phytic acid) that can inhibit protein absorption as well as the absorption of some important minerals like iron, zinc, magnesium, manganese and chromium.

Reducing phytic acid means that our bodies can absorb protein from sprouted beans more readily, which is great news for non meat eaters, and anyone to increase protein variety.

Note: Sprouting does not change the amino-acid profile of beans, so if this is to be your main protein source, you should still aim to make a “complete protein” by pairing them up with grains. ?

2. Improved Digestibility (ie. Less gas!)

Beans and seeds can be challenging to digest due to certain compounds like oligosaccharides that can cause gas and bloating in some of us. During sprouting, enzymes within the seeds are activated, which help to break these down. This can make sprouted beans easier on the digestive system, helping you feel more comfortable after meals.

There are great other benefits with some of the smaller seeds too.

Rich in Antioxidants: Many sprouts are loaded with antioxidants, which help combat oxidative stress. This can be particularly beneficial for cellular health and may support skin vitality.

Hormone Support: Alfalfa sprouts contain phytoestrogens.? These are plant compounds that can help regulate oestrogen in the body. These may help alleviate symptoms of hormonal imbalance, which can be especially useful for women going through peri-menopause or menopause.

Vitamin and Mineral Boost: Many sprouted seeds are a source of essential vitamins and minerals, which support immune function and energy levels.

Detoxification: Sprouted broccoli is one of the best natural sources of sulforaphane, and radish sprouts contain glucosinolates – both compounds are linked to detoxification. This is important to support during weight loss and to help with hormone balance.

How to incorporate seeds into your meals

Including sprouts in your diet doesn’t have to be complicated. Sprouted beans and legumes can be added to salads, or cooked meals for protein.? For example, stirred into a bean chilli, or soup. Smaller, green sprouts make a perfect salad topping or healthy garnish to cooked meals.

Have you tried sprouts yet?? Will you give them a go?

Anthea McCourtie is a Registered Nutritional Therapist (BSc, mBANT, CNHC), Personal Trainer and Yoga Instructor and founder of You By Anthea.? Her mission is to empower busy, driven women to rediscover their body confidence, unleash their power and find out how fabulous they are designed to feel!