Sprouted lentils: benefits and harms, rules for use

Sprouted lentils benefit the body due to the high content of amino acids, vitamins and minerals. With regular use of legumes, the work of skeletal muscles improves, the gastrointestinal tract is cleansed of toxins and excess fluid is removed from the tissues. Lentils can harm health only if used incorrectly. To avoid bloating and increased gas formation, you should familiarize yourself with the rules for using the product.

Bean sprouts, compared to grains, contain fewer oligosaccharides, which provoke increased gas formation in the intestines. Compared with grains, the calorie content of sprouted lentils is 2 times lower - 106 kcal per 100 g. The nutritional value of the product is:

• 8.97 g proteins;
• 0.6 g fat;
• 22 g of carbohydrates.

67% of the composition of the sprouts is water. Due to the high content of vegetable protein, they are included in the diet of raw foodists, vegans and vegetarians.

Sprouted legume improves metabolism due to the presence of vitamins and mineral components in its composition:

• retinol;
• ascorbic acid;
• vitamin B group: thiamine, riboflavin, nicotinic, pantothenic and folic acids, pyridoxine;
• alpha-tocopherol;
• vitamin K;
• biotin;
• trace elements: iron, zinc, copper, manganese;
• macronutrients: calcium, phosphorus, magnesium, sulfur, potassium and sodium.

Nutrients improve blood composition, fight excess levels of bad cholesterol in the blood and prevent the increase in plasma sugar concentration. Lentil sprouts are distinguished by a high concentration of amino acids in their composition.

• Lysine. Improves the absorption of calcium, transports the macroelement to the bone tissues. Strengthens the structure of the musculoskeletal system.
• Thiamine. Together with vitamins, it increases the absorption of glucose from the blood into cells.
• Tryptophan. Improves mood, prevents the development of insomnia. Stabilizes the biorhythm of the body.
• Methionine. Normalizes the psycho-emotional state, prevents the development of depression. Reduces inflammation in tissues and muscle pain.

Amino acids and antioxidants slow down the processes of premature aging of the body, restore the process of tissue microcirculation.

When lentils germinate, the content of ascorbic acid, soluble fiber and a number of antioxidants increases in the sprouts. Therefore, a plant product is considered a good tool for the prevention of viral and bacterial diseases. Regular consumption of sprouted lentils normalizes the functioning of the nervous and digestive systems. Legumes, due to their low GI and high content of complex carbohydrates, are approved for use in diabetes mellitus.

Lentil seeds are a source of easily digestible protein, which helps to build muscle mass and improve myocardial contractility. Due to the high content of vitamins and minerals, sprouted grains have the following beneficial properties:

• coarse fiber cleanses the digestive tract of toxins and toxic substances;
• micro and macro elements in the composition of the product normalize the work of the urinary system, remove excess fluid from the body;
• antioxidants restore the natural elasticity of the skin, stimulate the production of glycogen, strengthen the hair and prevent the delamination of the nail plates;
• vitamins accelerate tissue regeneration;
• alpha-tocopherol removes free radicals from the body that cause oxidation and cell death;
• ascorbic acid raises immunity, strengthens the walls of blood vessels, reduces the risk of atherosclerosis;
• iron increases the level of serum hemoglobin, prevents the development of anemia and tissue hypoxia;
• the amino acid methionine improves liver function;
• magnesium prevents the occurrence of painful spasms and cramps of the skeletal muscles.

Vegetable fibers in the composition of the product satisfy hunger, as a result of which the amount of food consumed per day is reduced. Vitamins improve metabolism, which triggers the processes of self-regulation of weight. For women, regular consumption of lentils is beneficial because the nutrients in lentils reduce the risk of developing malignant neoplasms in the breast and cervix.

During menstruation, antioxidants stop painful cramps. When taking bean sprouts, the symptoms of menopause are relieved. During the bearing of a child, it is useful to eat porridge from sprouted lentils.It contains folic acid (vitamin B9), which normalizes the process of laying organs and tissues during embryogenesis, reduces the risk of intrauterine fetal anomalies.

Men benefit from lentils due to their high protein content.. It not only promotes muscle building, but also speeds up the recovery process of the body after hard workouts. The legume culture improves the work of the testes, due to which the maturation of spermatozoa is accelerated and their activity increases.

Despite the presence of useful qualities, there are the following contraindications to the use of lentil sprouts:

• hyperacid form of gastritis;
• ulcerative erosive disease of the stomach and duodenum;
• individual intolerance;
• gout;
• renal and heart failure;
• the presence of stones in the renal pelvis, gall bladder and bladder.

Sprouted lentils can be used to make soup, mashed potatoes, meatballs or vitamin salads. Legume satisfies hunger for a long time, digested for about 3-4 hours due to the high content of complex carbohydrates. Therefore, dishes with lentils are recommended to be prepared for lunch or dinner.

To prepare an unusual dish, you need the following ingredients:

• 400 g green lentils;
• bell pepper;
• 3-4 st. l. flour from flax seeds or buckwheat;
• medium sized carrots;
• spicy seasonings, salt and black pepper to taste.

Lentil groats are thoroughly washed, soaked for 1-2 days until sprouts appear. Carrots are peeled, washed, rubbed on a fine grater. Pepper is crushed into strips.Sprouted lentils, along with vegetables, are placed in a blender bowl and ground until a homogeneous mass is obtained. The mixture is transferred to a separate container, combined with flour, salt, spices and cutlets are formed. Fry them in hot oil for 1-2 minutes on each side.

In addition to legumes, the composition of the cold dish includes vegetables and herbs that saturate the body with a large amount of vitamins and mineral compounds. To prepare the salad you need:

• 150 g of Chinese cabbage;
• 10 quail or 2-3 chicken eggs;
• medium sized cucumber;
• 50 g iceberg lettuce;
• 100 g of sprouted lentils;
• 2 tbsp. l. linseed or olive oil;
• 1.5 st. l. apple cider vinegar;
• any greens to choose from: cilantro, parsley, dill leaves.

The lentils are thoroughly washed, Chinese cabbage is crushed with a knife, poured into a glass container along with the legume. Lettuce leaves can be torn with your hands, the cucumber is cut into circles or cubes. Greens must be finely chopped. All ingredients are mixed, seasoned with vegetable oil and apple cider vinegar. If desired, you can add spices to the salad. Eggs are boiled, cut in half and placed on top as decoration.

The following ingredients are needed to prepare the dish:

• onion;
• medium sized carrots;
• 3 potatoes;
• 250 g of sprouted lentils;
• fresh greens;
• 2 bay leaves;
• 4-5 art. l. long grain rice.

Onions are chopped into cubes, carrots are rubbed, then both ingredients are fried until golden. The frying is sent to a saucepan, poured with water and put on a strong fire so that the liquid boils quickly.Potatoes should be peeled and cut into cubes, put in a boiling broth. Next, pre-washed rice and sprouted legumes are placed in the pan. The soup is cooked over medium heat for 20 minutes until the potatoes soften. 5 minutes before readiness, the dish is salted, bay leaves are added.

Fragrant and low-calorie dish goes well with potatoes, cereals and meat products. To prepare the salad you need:

• 2 carrots;
• 100 g of sprouted lentils;
• 4 garlic cloves;
• 1 st. l. apple cider vinegar;
• bell pepper;
• olive oil for salad dressing;
• a bunch of fresh herbs;
• salt, ground black pepper.

Coarsely rub the carrots, put in a salad bowl along with sprouted lentils. Garlic is passed through a press. The stalk with seeds is removed from the pepper, chopped into strips or cubes, mixed with the rest of the ingredients. The salad is salted and peppered, seasoned with vegetable oil, vinegar is added and sprinkled with chopped herbs.

To get the maximum benefit from the use of the product, it is recommended to adhere to the following rules.

• Sprouted lentils should be consumed 2 times a week, 100-150 g per day. For children under 15 years of age, the recommended daily intake of sprouts is reduced by 2 times - up to 50-70 g. It is strictly forbidden to abuse legumes, especially in the presence of acute or chronic diseases of the gastrointestinal tract. A single intake of a large amount of plant foods can lead to increased gas formation in the intestines, bloating and abdominal pain.
• The product can be eaten at lunchtime or cooked for dinner. It is important to remember that lentil sprouts will take about 3 hours to digest.Therefore, it is advisable to take food the next time only after this time has passed. Sprouted legumes saturate the body with protein and complex carbohydrates, due to which the feeling of hunger does not arise during this period.
• Sprouted lentils are recommended to be consumed along with other vegetables. Legumes are added to salads, soups, and used as a side dish for hot meat dishes. Lentil sprouts go well with cottage cheese and cereals.

According to the advice of nutritionists, sprouted lentils are recommended to be consumed during the period of weight loss. Due to the high content of complex carbohydrates, the product is digested for a long time, satisfies hunger.

For information on how to germinate lentils at home, see the following video.