A good breakfast is one that breaks your fast in the best way possible. It boosts your metabolism which has been resting through the night and it keeps your blood sugar levels stable giving you targeted optimum nutrition, and fuels sustained energy till you next meal, which is lunch.
One of the foods besides oats that does all this and more are sprouts.
A sprout is produced when a seed starts growing into a vegetable. Sprouts can grow from the seeds of the vegetables, from seeds of other vegetables, from grains such as buckwheat, and from beans.
Sprouts vary in texture and taste. Some are spicy (radish and onion sprouts), some are hardy (mung bean), others are more delicate (alfalfa) and are used in salads and sandwiches to add texture and moistness.
The most common ones include pulses like soybean, green gram sprouts (mung), sunflower sprouts bean sprouts, radish sprouts, mat or moth bean (matki), Bengal gram sprouts, chickpea (kabuli channa) sprouts.
Sprouts are very low in calories but are full of proteins. This is why they are an excellent choice of breakfast food.
Plus they are bursting with antioxidants, vitamins C, K, phosphorous, magnesium, manganese and more.
Here are some benefits of eating sprouts –
1) Aids in Smoother Digestion
Sprouts are known to help in digestion. Sprouts contain a high amount of living enzymes inside them which help in breaking down the food to such an extent that it becomes easier for the digestive tract to absorb nutrients. They are also rich in fibre which is particularly good for seniors as high fibre foods help the stool bulk up, and that makes it easier to pass out of the body.
2) Improves Blood Circulation
Sprouts help in boosting blood circulation. They contain a significant amount of iron and copper, which helps in maintaining a good amount of red blood cell count. This further helps in optimising the performance of cells and organs in our bodies. A healthy blood supply will also stimulate hair growth.
3) Helps Lose Weight
If you are worried about consuming too many calories, then sprouts are the best option for you. They aid weight loss being very low in calories. They make you feel full for a long time and inhibit the release of the hunger hormone known as ghrelin .Sprouts are also rich in fibre which will make you feel full for a longer period of time.
4) Boosts Eyesight
Sprouts are rich in vitamin A, which improves the eyesight. The antioxidants that are present in sprouts are known to protect the cells of eyes from the free radicals.
5) Regulates Cholesterol Level
Omega-3 fatty acids are known to increase our good cholesterol. They are present in abundance in sprouts.
6) Helps in a gluten – free diet
Sprouting reduces the amount of gluten found in grains. It is very beneficial for people who are sensitive to gluten. Those with gluten sensitivity can eat very limited things but this is a great option for them to enjoy grains that they usually have to pass on.
Ways To Include Sprouts In Your Breakfast
- Sprouts can be added to top up avocado and cheese on toast
- Make a yummy salad with sprouts, corn, pomegranate seeds, cranberries, almonds, some egg chopped fine and a lemon or apple cider vinegar- ( extra) virgin olive oil dressing
- Add some whipped Greek yogurt or plain yogurt and crispies to top it. Drizzle some imli chutney. Voilà, a healthy bhel!
- Add them to dalia or quinoa grains
- Add sprouts to your omelette or dosa too as a filling
To avoid bloating or too much gas, nutritionists suggest adding a boiled potato, garlic and avoid eating them too raw.
Apart from breakfast, sprouts can be treated as a whole meal that can be had for lunch as well as dinner.