Lentils are one of the earliest plants to have been domesticated. Archeological evidence points to the first lentil crops having been grown over 10,000 years ago in the ancient Greece and 5,000 years ago in India. While dried lentils are the most common due to its health benefits, lentil sprouts are gaining popularity due to it acclaimed nutritional benefits. Today we will walk you through sprouting lentils and everything you will need to know about the process and what to do with your mature lentil sprouts.
A healthy outside starts with healthy inside
WHAT ARE LENTILS?
Lentils are edible legume. They are grouped with beans and peas as part of the legume family because, like all legumes, they grow in pods. Lentils are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. They’re also packed with folate, iron, phosphorus, potassium and fiber.
WHAT ARE LENTIL SPROUTS?
Lentil sprouts are 3 to 6-day old lentil shoots that have been intentionally exposed to germination conditions in order for the seeds to grow shoots. The germination process triggers a release of stored nutrients that the young shoot requires, making the sprouts more nutritious compared to the seeds. The germination process also reduces the concentration of trypsin, which is an enzyme found in the dry seeds which inhibits the bioavailability of the nutrients in the seeds.
HEALTH BENEFITS OF LENTIL SPROUTS
1. Increased Protein Content
Lentil seeds are made up of more than 15% protein content when dry. During the germination process, the protein nutrients are made readily available to the young shoot, which makes it much easier for the digestive system to digest and absorb the protein content after consuming lentil sprouts. Protein plays a vital role in restoring worn-out body cells and increases muscle mass.
2. High Fiber Content
Sprouted lentils are rich in fiber content, which is required for regular bowel movements and supports the establishment of healthy gut bio. This leads to improved gut function, which goes a long way in helping the overall health of the rest of the body.
3. Increased Mineral Uptake
Sprouting lentils have expanded mineral content such as magnesium, which is necessary for over 300 biochemical reactions in your body, iron, which is required in the formation of hemoglobin, which is found in the blood cells and acts as oxygen transport in the body. Sprouting lentils are also rich in phosphorus, which goes towards the formation of healthy teeth and bones, zinc, which supports a healthy immune system, and manganese which activates enzymes responsible for metabolism.
4. Contains Polyphenols
Polyphenols are a class of health-promoting phytochemicals found in a variety of plants, including sprouting lentils. Polyphenols have a robust antioxidant effect on the body and can also have an anti-inflammatory and neuroprotective effect on the nervous system. Polyphenols react with free radicles that are produced by the metabolism process; if left to roam freely within the cells, the free radicles would oxidize DNA, causing genetic harm, which often leads to the growth of cancerous cells. Increased polyphenol uptake prevents this from happening.
5. Cholesterol Control
Consuming lentil sprouts has been shown to increase the levels of good HDL cholesterol while also significantly reducing the levels of bad LDL cholesterol. This prevents the early onset of artery damage, which contributes to heart disease as well as increased risks of developing a stroke. Lentil sprouts also contain folate, which is believed to help in preventing the accumulation of harmful chemicals in the body. Lentil sprouts are also very filling, and they can aid in keeping the blood sugar levels steady, which goes a long way in weight control.
