Beans and Legumes Raw Food Group: The Benefits of Sprouting


    Beans and legumes are among the many different raw food groups for those who are in a raw food diet. Some of you might wonder how people consume beans and legumes in their raw form. The answer is through the process of sprouting. Many people believe that sprouts are nutritional powerhouses. It’s because they are rich in nutrients, and some of them might also improve digestion and blood sugar levels. However, eating sprouts is also linked to a few cases of food poisoning, making people wonder if the potential benefits you can get from them are worth the risk.

    If you are looking into sprouting beans and legumes to add them to your healthy diet, but want to know more about them first, you’re in the right place. Today, we are giving you some of the benefits that you can get from sprouting beans and legumes.

    What are Sprouts?

    Before we give you the benefits, let us know first what sprouts are. Sprouts are seeds that have germinated and became very young plants. This process starts when the seeds are soaked for several hours. After that, they are exposed to the right combination of moisture and temperature and left to grow for two to seven days. Usually, the end product is a sprout that measures 1/8 to 2 inches long.

    There are many different types of beans and legumes that you can sprout. You can choose from varieties of bean and pea sprouts like lentil, soybean, mung bean, and more. You can also sprout grains, vegetables, and seeds. Sprouts are usually eaten raw, but you can also cook them lightly before eating them.

    Benefits of Sprouting

    assorted beans and legumes

    As mentioned earlier, many people are adding sprouts to their diet because they can get lots of health benefits for them. Here are some of the benefits that sprouting can provide you:

    • It can help in digestion.

      Beans and legume sprouts contain high living enzymes that can help in boosting metabolic processes. They can also improve chemical reactions in the body, most especially when it comes to digestion. These enzymes can help break down the food effectively and enhance the digestive tract’s absorption of nutrients. Aside from that, sprouts also have lots of dietary fiber that regulates digestion. These dietary fibers bulk up the stool, making it easy to pass through the digestive tract.

    • It can boost blood circulation.

      Sprouts can help maintain your red blood cell count because they contain high amounts of copper and iron, which boosts your blood circulation. It also helps in supplying oxygen to different organs and cells to optimize their performance. Aside from that, sprouts can also repair capillaries to make them strong and thick. When you have a healthy blood supply, your hair will grow better. It also helps in producing new blood vessels, which raises circulation to the scalp and follicles.

    • It can aid in weight loss.

      Sprouts are among the best foods that can help you lose weight. This is because they are high in nutrients but low in calories. Meaning, you can eat sprouts without worrying that it would add up to your weight. In addition, sprouts also have a high amount of fiber that can make you feel full for a longer period. This is because it inhibits the release of ghrelin, which is a hunger hormone that tells the brain to eat more.

    • It can boost your immune system.

      Sprouts are rich in vitamin C, making them powerful stimulants for the white blood cells to fight off diseases and infections. Therefore, sprouting can help boost your immune system. Aside from vitamin C, sprouts are also full of vitamin A, which contains many antioxidant properties, making it a great source of a strong immune system.

    • It can improve eyesight.

      Sprouts are rich in vitamin A, which has been associated with improving eye health. They also contain antioxidant agents that can protect the cells of the eyes against free radicals. Therefore, if you want to keep your eyes and vision healthy, load up on more sprouts.

    • Sprouts are heart-friendly.

      Sprouts contain omega-3 fatty acids that can boost good cholesterol levels and decrease the amount of bad cholesterol in the blood vessels and arteries. They also have anti-inflammatory properties that help reduce the excessive stress on the cardiovascular system. Sprouts are also rich in potassium, which helps in reducing blood pressure levels, which can also fight cardiovascular problems.

    • It can help reduce acidity.

      Sprouts can help regulate and maintain the body’s pH levels, which reduces the levels of acids. Many illnesses are associated with excess levels of acidity in the body. Therefore, to avoid them, you can include sprouts in your salads. They can also ensure less acidity when you eat citrus fruits.

    • It may help prevent premature aging.

      Sprouts are rich in highly active antioxidants that may aid in preventing premature aging. These antioxidants are known to prevent the destruction of DNA, which is the main cause of aging. Aside from that, they can also fight cell-damaging free radicals that cause premature aging. If you do not want to experience premature aging, eat more sprouts, and try to include them in your diet.

    • Sprouts are good for the hair.

      Eating sprouts can help in the healthy growth of hair. With their zinc content, they can also aid in stimulating sebum production in the scalp, keeping the roots and hair strands nourished and hydrated. They can also help keep dandruff at bay and may help prevent premature greying of hair.

    • Sprouts can keep skin healthy.

      The antioxidants that sprouts contain can fight cell-damaging free radicals, protecting the skin from getting damaged. They also have vitamin C that can promote clear skin via the production of collagen. They contain silica, a nutrient responsible for generating the connective tissues of the skin and removing toxins from the body that cause dull skin.

    These are some of the benefits that you can get from sprouting and from eating sprouted beans and legumes. We hope that these would entice you in including them in your healthy raw food diet.


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