3 common mistakes to avoid while consuming for breakfast; 4 easy recipes to try

When it comes to healthy, fiber-rich breakfast options, sprouts are often recommended by nutritionists and dieticians. And from chana and moong to ajwain and methi, sprouted seeds and lentils are proven to be highly nutritious. But along with their nutrition, they also bring in indigestion, acidity, and other issues, and all this happens because of the most common mistakes people commit while consuming sprouts. Dr Hansa Yogendra, who runs the page called The Yoga Institute, in a recent video on YouTube talked about three common mistakes associated with sprouts. Read to know more.

As per a study published by the National Library of Medicine, titled Edible Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration, sprouts can improve insulin function, potentially benefiting individuals with diabetes. Sprouts like mung beans, chickpeas, and lentils are rich in plant-based protein, essential for muscle repair, immunity, and energy. They are also rich in dietary fiber, that aids digestion, keeps you full for longer and aids in gut health and weight management. They are also rich in vitamins A, C, K, and B-complex like B1, B2, B6, and folat, which are necessary for energy, metabolism, and brain function. They are also rich in iron, magnesium, zinc, calcium, phosphorus, and potassium. And as per Dr Hansa, if you look at the type of sprouts, they are a big family, including vegetable sprouts, beans, sprouts, pea sprouts, nut sprouts, sprouted grains, seeds, sprouts and varieties. Depending on the part of the world you come from, you may be familiar with some of these sprouts. She adds, you will be amazed to know that the list of benefits of sprouts is very long. Sprouts are packed with vitamins and minerals, fibers and a great source of antioxidants. They provide protein, vitamin A, vitamin C, vitamin K, folic acid and other nutrients like B vitamins and nutrients, minerals like phosphorus and magnesium. Sprouts are also low in fat, sodium and calories. This is all rather tempting. But remember, sprouts should be prepared in certain ways before adding them to your next meal. Take a look at the common mistakes associated with sprouts.

As per her, firstly ensure that sprouts are ready for consumption. Observe carefully that the sprouts are well grown with the shoots as long as the seeds. It is essential for the efficient digestion of sprouts.

Secondly, many people eat sprouts for their protein content. Now for protein to build up, you need amino acid. For this to happen, you must eat different types of sprouts as a combination.

And lastly, a warm, humid condition in which sprout grows also promotes the growth of bacteria. So unfortunately, eating raw or lightly cooked sprouts can definitely lead to indigestion or bloating. She also suggests looking for the appearance of the sprout before consuming it. If they are smelly or slimy, do not eat them.

According to celebrity nutritionist Shweta Shah, the longer they grow, the more nutrients they lose as they fuel their growth into plants. She also highlights that they can attract harmful bacteria and fungi. Some microbes are good for plants, but can be harmful for humans. And, they can also cause digestive issues or foodborne illnesses.

In her post, Shweta has mentioned on Instagram that small, fresh sprouts are better and are packed with prana-life force energy. One can add turmeric and lime for better digestion and stronger immunity.

According to a study by PMC, sprouts improve digestion, boost immunity, control blood sugar levels, support heart health, promote weight loss, and have antioxidant properties that protect against cellular damage and diseases including some cancers. Sprouting also increases the bioavailability and digestibility of nutrients by reducing antinutritional factors. Some studies have reported that the total starch content is decreased after germination. According to several authors, germination of legumes improves nutritional content, protein content and reduces anti-nutritional composition.

Sprout Salad: Toss sprouts with chopped cucumber, tomatoes, onion, coriander, lemon juice, and a pinch of salt for a refreshing, nutrient-packed salad.
Sprout Chaat: Mix sprouts with boiled potatoes, sev, chopped onions, tomatoes, and spices for a tangy, crunchy snack.
Sprout Sandwich: Layer sprouts with avocado, veggies, and hummus or chutney between whole-grain bread for a healthy, filling meal.
Sprout Stir-Fry: Sauté sprouts with garlic, curry leaves, and your choice of vegetables for a warm, savory dish rich in protein and fiber.

All Images Courtesy: istock
Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.