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Sprouted seeds are raw seeds that have been soaked in water to germinate, or begin to germinate. Since sprouted grains are so popular, you may be wondering if sprouted grains are good for your health. This article reviews the benefits of eating sprouted nuts and how to incorporate them into your diet.
1. The difference between germinated seeds and common nuts
Sprouted seeds are raw seeds that have been soaked in water until they begin to germinate, which is the first stage of plant development.
Most “germinated” seeds go through only the first stage of germination, soaking in water for 3–12 hours.
Germination requires a humid environment, which makes nuts susceptible to bacterial growth. Furthermore, germinated nuts are not roasted, which puts them at a higher risk of bacterial contamination.
Nuts with an outer shell or shell that must be removed before eating, such as walnuts and pecans, will not be able to fully germinate. This means they will not develop the little tail that indicates new plant life but other seeds will develop during germination.
Commercially germinated seeds are processed in a sterile environment and are often dried or dehydrated before being packaged and sold to prevent mold and the risk of foodborne illness.
Because it is difficult to create a sterile environment at home, you should not grow your own nuts at home.
Most commercial nuts eaten worldwide do not germinate, especially those that are most accessible to consumers. Instead, commercial nuts are often roasted, flavored or seasoned, and they may be sold or not with the shell intact.
Many commercial nuts have also been irradiated, which means they have been heat treated to kill any bacteria that might pose a risk to consumers.
2. Seed germination nutrition
Is it good to eat sprouted seeds? Research indicates that sprouting certain grains and beans can boost their antioxidants, amino acids, and B vitamins.
The nutritional composition of sprouted seeds has also been shown to reduce antinutrients such as phytic acid, which can inhibit the absorption of other important vitamins and minerals.
Although some sources suggest that soaking and sprouting nuts also increases nutrient content and reduces phytates, there is no scientific evidence to support improved nutrition after seeds have germinated. .
A 28 gram (1/4 cup) serving of sprouted walnuts has the following nutrition facts:
Calories: 180 Total fat: 16 grams Protein: 6 grams Total carbs: 4 grams Fiber: 2 grams Sugar: 1 gram Calcium: 2% DV Iron: 4% DV One study compared the mineral and phytate concentrations of whole and chopped almonds, hazelnuts, peanuts and walnuts. Nuts are divided into 4 groups: Raw, soaked in brine for 4 or 12 hours, or soaked in water for 12 hours.
Results showed that soaking nuts actually reduced their overall mineral content and did not significantly change their phytate concentrations.
Furthermore, the available nutritional information on raw versus germinated walnuts shows no significant difference in the overall nutritional composition.
Hạt nảy mầm giúp giảm các chất kháng dinh dưỡng như axit phytic
3. Popular germinated seeds
Many sprouted seeds can be found online or at health food or grocery stores. If the store sells sprouted beans or grains, you can also find sprouted nuts there.
Sprouted seeds are usually sold in plastic bags or containers, similar to other nuts. They will be labeled "germinated" or may say they have been "activated", which means they have undergone initial germination.
Some of the most common sprouted nuts are:
Sprouted Walnuts Sprouted Pecans Sprouted Pistachios Sprouted Almonds Sprouted Cashews Sprouted Brazil Nuts Sprouted Macadamia Nuts Sprouted Hazelnuts Remember that “germinated” walnuts, pecans, and other nuts with an outer shell will only go through the soaking step of the germination process and cannot technically germinate completely.
4. Shelf life of germinated seeds
Sprouted nuts have a shorter shelf life than raw nuts, and homemade nuts should be eaten within a few days. They have a higher risk of developing bacteria than regular nuts because they are not roasted after sprouting.
Most sources state that store-bought sprouted nuts will keep for 2-3 months in your pantry or can be kept in the refrigerator or freezer to extend their shelf life . It is best to review the product packaging for storage recommendations and expiration dates.
Nuts with a higher oil content, such as almonds and walnuts, should be stored in cooler places to prevent rancidity.
You can eat sprouted seeds; add them to smoothies; use them to make granola bars, margarine or nut butters; dehydrate them to create a trail mix; or grind them into flour or sprouted seed powder for recipes.
Các loại hạt nảy mầm có thời hạn sử dụng ngắn hơn so với các loại hạt thô
5. How to make seeds sprout
Instead of buying sprouted seeds from the store or online, you can make them. Keep in mind that raw sprouts are associated with an increased risk of foodborne illness. To reduce that risk, you need to ensure that you germinate your nuts using a sterile process and environment.
Also, it's important to look for nuts labeled "raw" that haven't been processed to remove bacteria, toxins, or mold. If they have been treated, they will not be able to germinate.
Common seed treatments include roasting, blanching, methyl bromide treatment, pasteurization, and irradiation.
Preparing sprouted seeds at home requires soaking and sprouting steps. Keep in mind that most nuts cannot fully germinate and will stop after the soaking step. However, you can make almonds sprout completely at home by following these steps:
Place raw almonds in a bowl filled with a few inches of water. Cover with paper or cloth towels and let them soak for 8–12 hours. Drain, rinse and change the water a few times during this time - every 3 hours. Using a colander, drain the water from the soaked almonds and transfer them to a shallow bowl with a breathable lid to expose to the air. Add 1–2 tablespoons of water to help retain moisture. Let the almonds germinate for 3 days. Transfer them to an airtight container in the refrigerator, where they will keep for 7 days. Alternatively, you can store them in the freezer or dehydrate them to make the sprouted almonds crunchy. If you cannot create a sterile work environment at home, it is best not to prepare sprouted nuts yourself due to the risk of foodborne illness.
Sprouted seeds are raw seeds that have been soaked in water and allowed to germinate. However, most "germinated" seeds sold in stores only go through the soaking stage, as they cannot fully germinate. Although the nutritional content of some grains and legumes can be improved by sprouting, there is no evidence that sprouting seeds significantly changes their nutritional composition. . You can find some sprouted seeds online or at stores, or make your own at home. You can eat them whole, add them to smoothies, or dehydrate them and grind them into a powder.
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Reference source: healthline.com
