Germinated foods are seeds that sprouted to begin the formation of the plant, and when consumed at this stage they provide nutrients such as proteins, fiber, vitamins and minerals that are important for the body, in addition to being easy to digest for the intestine.
These foods can be easily produced at home to be used in juices, salads, pies and pâtés, as well as in soups, sauces and stews, in addition to being used to produce vegetable milk.
1. Easy digestion
The germination process increases the activity of seed enzymes, which are proteins that facilitate digestion and increase the absorption of nutrients in the intestine. Cooked foods do not contain these enzymes because they are deactivated at high temperatures, and therefore sprouted grains, which can be consumed raw, are sources of this type of protein.
Furthermore, sprouted foods do not cause intestinal gas, which is common when consuming foods such as cooked beans, lentils or chickpeas.
2. Better nutrient absorption
Sprouted foods increase the absorption of nutrients in the intestine as they are rich in enzymes and poor in antinutritional factors, which are substances such as phytic acid and tannin that reduce the absorption of minerals such as iron, calcium and zinc.
After about 24 hours that the seeds are placed in water, these bad seeds have already been consumed for the germination process, no longer harming the absorption of nutrients for the body.
3. Strong antioxidant action
After a few days of germination, the vitamin content increases significantly in the seeds, especially vitamins A, B, C and E, which have high antioxidant power. By consuming more of these vitamins, the immune system is strengthened and diseases such as cancer, premature aging, heart problems and infections are prevented.
4. Source of fiber
Because they are consumed raw and fresh, germinated seeds are rich in fiber, which brings benefits such as reducing hunger, increasing the feeling of satiety, reducing the absorption of fats and toxins in the body and improving intestinal transit. See which foods are rich in fiber.
5. Help you lose weight
Sprouted grains are low in calories and rich in fiber, which is why they help in the weight loss process. It is possible to feel more satiated and consume fewer calories by including sprouts in your diet, as well as nutrients that will improve metabolism and promote weight loss. See 10 other foods that help you lose weight.
Foods that can be germinated
Foods that can be germinated are:
- Legumes: beans, peas, soybeans, chickpeas, lentils, peanuts;
- Vegetables: broccoli, watercress, radish, garlic, carrot, beetroot;
- Seeds: quinoa, flaxseed, pumpkin, sunflower, sesame;
- Oilseeds: Brazil nuts, cashew nuts, almonds, walnuts.
When used in soups, stews or other hot dishes, sprouted grains should only be added at the end of cooking, to avoid the loss of their nutrients due to the high temperatures during preparation.
How to germinate food at home
To germinate food at home, you must do the following steps:
- Place one to three tablespoons of the chosen seed or grain in a clean glass pot or bowl and cover with filtered water.
- Cover the glass jar with a clean cloth and let the seeds soak for 8 to 12 hours in a dark place.
- Pour out the water in which the seeds were soaked and rinse the seeds well under the tap.
- Place the seeds in a wide-mouthed glass jar and cover the mouth of the jar with a screen or filo secured with an elastic band.
- Place the pot at an angle on a colander so that excess water can drain, remembering to keep the glass in a shady and cool place.
- Rinse the seeds morning and evening, or at least 3x/day on hotter days, and leave the glass jar tilted again to drain excess water.
- After about 3 days, the seeds begin to germinate and can now be consumed.
Germination time varies depending on factors such as the type of seed, local temperature and humidity. In general, the seeds are at their maximum potency and can be consumed as soon as they signal germination, which is when a small sprout emerges from the seed.
Raw foodists are vegetarians who only consume raw foods. See how to follow this diet by clicking here.
