Are nuts and seeds healthy?

This is an automatically translated article.

1. What is a germinated seed?

Sprout, also known as sprouting, is a popular form used to improve the digestibility and nutritional value of seeds, grains or legumes.
In daily life, families often use sprouted grains and beans to cook as a main meal or added to other dishes. In addition, they can also be dried and ground into a powder to form baking ingredients. Besides, sprouted nuts are also commonly used in products such as: french fries, bread, pasta or pizza crust.
In general, the sprouting process of nuts increases the concentration of some nutrients, while reducing anti-nutrient content and providing many other health benefits.

2. Health Benefits of Sprouted Nuts

2.1 Improve nutrient content and digestibility Whole grains and legumes are often high in fiber, B vitamins, and important minerals, such as iron, zinc, and magnesium. In addition, they are also an excellent source of protein, which is essential for growth, development, immune function and overall health.

Studies have shown that sprouting can significantly increase the nutrient content of grains and legumes. In fact, the germinated form of nuts also contributes to enhancing the amino acid profile of the food, increasing protein concentration and improving the quality of available vitamins and minerals.
In a recent test, it was found that sprouting cowpea seeds could increase the amount of vitamin C by 4-38 times, and the protein by 9-12%. Furthermore, the protein digestibility in cowpeas was also improved by up to 20%.
2.2 Improve absorption of vitamins and minerals Antinutrients are compounds that can reduce the absorption of certain nutrients in the body. Some antinutrients, such as phytic acid, protease inhibitors or inhibitors are concentrated mainly in grains and legumes. This can lead to nutrient deficiencies, especially for those following a vegetarian diet, or those who favor a diet high in whole grains and legumes.
Sprout is a simple way to reduce the anti-nutrient content of foods and even effectively enhance the absorption of vitamins and minerals.

Studies have shown that sprouting can reduce the phytic acid content of foods by up to 81%. In addition, this form also reduced lectin levels by 85% and protease inhibitors by 76%. This helps to increase the absorption of protein and essential minerals for the body, including zinc, iron, calcium, manganese and magnesium.
2.3 Effective weight loss If you are looking to lose your weight and keep a slim figure, you can choose some sprouted grains or beans into your daily diet. .
Most sprouted nuts are rich in fiber and slow digestion in the body. This is especially useful for those who are on a weight loss diet, helping you feel fuller for longer, curbing cravings and increasing the odds of successful weight loss. And yet, they're also high in protein, which contributes to reduced cravings and overall calorie content.
In a study with more than 1000 participants, the results were amazing, specifically, those who regularly ate sprouted beans had lower body weight and smaller waist size compared to those who regularly ate sprouted beans. who never consume these foods. In addition, eating sprouted beans also reduced the risk of increasing waist size by 23% and the risk of obesity by 22%.
2.4 Supports good blood sugar control The fiber found in sprouted beans or whole grains helps slow down the absorption of sugar into the bloodstream, and at the same time prevents blood sugar spikes. Good control of blood sugar in the body.
In a small trial of 11 people with impaired glycemic control, it was found that when they consumed germinated brown rice for 6 weeks, they reduced blood sugar more than eating rice. white.

Scientists have also shown that people who eat sprouted beans regularly have lower fasting blood sugar levels than those who do not consume this food.
2.5 Protects Heart Health Thanks to their rich nutritional profile, sprouted grains and beans can provide many great benefits for heart health.
In fact, adults who consumed sprouted beans at least four times per week had a 22% lower risk of coronary heart disease than those who consumed them less than once per week. In addition, for those who eat three servings of whole grains per day can reduce the risk of coronary heart disease by more than 19% and the risk of stroke by more than 12%. In particular, regular use of whole grains and sprouted beans also reduces bad cholesterol in the body, which is one of the main risk factors for cardiovascular problems.
Not stopping there, they also have the ability to lower blood pressure levels, thereby reducing pressure on the heart muscle and keeping the heart healthy.

2.6. Versatile and easy to prepare Besides being rich in essential nutrients that promote overall health, sprouted grains and beans are also versatile and easy to use when preparing food.
Mostly, they are most used when making soups, stews, dips, or combined with salads. Alternatively, you can also dehydrate and crush raw or cooked sprouted grains and beans to make a dough, then use them in your favorite recipes. mine.
However, keep in mind that it's best to choose whole-grain food sources, including sprouted grains and beans, rather than prepackaged products like chips or cookies. The main reason is that packaged products not only contain a lot of sodium, additives, and other ingredients that are not clearly stated, but they also go through many stages of processing, which depletes their enhancing properties. potential health booster.
If you want to prevent cardiovascular diseases, you should add these sprouted seeds to your daily menu. In addition, to protect cardiovascular health in general and detect early signs of cardiovascular disease, customers can sign up for the Cardiovascular Screening Package - Basic Cardiovascular Examination of Vinmec International General Hospital. The examination package helps to detect cardiovascular problems at the earliest through tests and modern imaging methods. The package is for all ages, genders and is especially essential for people with risk factors for cardiovascular disease.
For more information about the Cardiovascular screening package as well as how to register for the examination, please contact Vinmec Health System nationwide.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com