Since estrogen levels start to drop when women reach menopause, eating phytoestrogen-rich foods may help reduce menopausal symptoms, including osteoporosis and high blood cholesterol levels ( 26, 28).Ī 35-day study in rats determined that daily doses of chickpea sprout extract significantly reduced bone loss ( 29).Īnother rat study concluded that daily intake of fresh chickpea sprouts decreased total cholesterol and triglyceride levels while increasing HDL (good) cholesterol levels. Isoflavones are a phytoestrogen - a plant-based compound that mimics the role of the hormone estrogen ( 25, 26, 27). Interestingly, sprouting has been shown to drastically increase the total isoflavone content in chickpeas by over 100-fold. One cup (140 grams) of chickpea sprouts offers ( 24): They pack significantly more protein than other sprouts and are loaded with nutrients. Pea sprouts are loaded with folate, an essential nutrient for preventing heart and neural tube defects.Ĭhickpea sprouts are easy to make and take about 2 days to sprout, which is relatively fast. They pair well with leafy greens in salads but can also be stir-fried. Pea sprouts are more tender than most sprouts. Health professionals also suggest consuming folate-rich foods, such as sprouted peas. Studies show that folic acid supplements reduce the incidence of neural tube defects among women of reproductive age ( 22, 23). Neural tube defects occur when the bones surrounding your child’s spine or skull don’t develop properly, which may lead to the brain or spinal cord being exposed at birth. Deficiencies in this vitamin may result in birth abnormalities, such as heart and neural tube defects ( 20, 21). Pea sprouts contain almost twice the amount of folate (B9) as raw peas. They’re highly nutritious, with 1 cup (120 grams) packing ( 20): Both green and yellow peas can be sprouted. ![]() Pea sprouts are notable for their somewhat sweet flavor. In turn, this may help reduce your risk of heart disease. Lentil sprouts pack high amounts of antioxidants that may lower cholesterol levels. Try them on your favorite salad or sandwich, or add them to soups or steamed veggies. Unlike kidney bean sprouts, lentil sprouts can be enjoyed both cooked or raw. Still, more research is needed to support this finding. One 8-week study in 39 people with type 2 diabetes revealed that eating 3/4 cup (60 grams) of lentil sprouts daily reduced triglyceride and LDL (bad) cholesterol levels while increasing HDL (good) cholesterol, compared with the control group ( 19). Phenolic compounds are a group of antioxidant plant compounds that may provide anticancer, anti-inflammatory, and anti-allergenic properties ( 14, 15).ĭue to their increased antioxidant capacity, lentil sprouts may reduce LDL (bad) cholesterol, high levels of which may increase your risk of developing heart disease, type 2 diabetes, and obesity ( 16, 17, 18). The sprouting process boosts lentils’ phenolic content by a whopping 122%. One cup (77 grams) of lentil sprouts packs ( 13): Lentils are legumes that come in a variety of colors, all of which can be easily sprouted to improve their nutritional value. Melatonin is believed to lower your risk of type 2 diabetes and heart disease. Kidney bean sprouts are particularly high in antioxidants, such as vitamin C and melatonin. You can boil, sauté, or stir-fry them, then add them to dishes like stews and noodles. Sprouted kidney beans are best consumed cooked. However, further research in humans is needed. Meanwhile, another study found that after feeding rats an extract from kidney bean sprouts, their blood melatonin levels increased by 16% ( 6). One 12-year study in 370 women determined that those with lower melatonin levels had a significantly higher risk of type 2 diabetes ( 12). Numerous studies link melatonin intake to a reduced risk of chronic illnesses, such as type 2 diabetes and heart disease ( 8, 9, 10, 11). ![]() Researchers believe that lowered levels may be linked to health issues as you age ( 7). While your body produces melatonin naturally, its production decreases with age. Melatonin likewise has antioxidant properties that protect your body from free radicals, which are harmful compounds that may lead to cell damage ( 5, 6). These sprouts are also high in melatonin, a molecule that your body also produces to regulate its sleep cycle. ![]() One cup (184 grams) of kidney bean sprouts packs ( 4): ![]() Their sprouts are high in protein and low in calories and carbs. The kidney bean ( Phaseolus vulgaris L.) is a variety of the common bean that got its name from its kidney-like shape.
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