Healthy Sprouts And Their Multiple Benefits

Every vegetable become sprout in its journey from seed . They grow from vegetable’s seeds and vary in texture and taste . You can grow them at home or can purchase them from market . 

Sprouts are nutritious and have a lot of health benefits. By name, it looks like sprouts might be tasteless and non interesting food to eat  but they can be made tastier in several ways by enhancing the flavor and making it the powerhouse of nutrition.



The premature growth of a plant after seed germination is called Sprout. But all the sprouts are not advised to be edible only a few sprouts are considered edible.

In India, we can see the 4 most common types of sprouts that are easily available, not expensive, and can be inculcated in the diet for gaining the maximum health benefits.

Moong sprouts – Green gram is a good source of various vitamins and minerals and prevent various health disorders. Among young adults and growing children, green gram plays an important role in their growth. For better hygiene, it is advisable to sprout it at home under proper care and should be handled well like washing it properly with clean hands. 

healthy moong dal sprouts
healthy moong dal sprouts

Bean Sprouts – These are pale yellow color sprouts that are a powerhouse of vitamins and minerals and can be widely used for protein and zinc deficiencies. They can be added to salads to enhance their taste. 

Kidney bean Sprouts – Kidney beans are used in almost every household in India. They are rich in protein and low in carbohydrates. Kidney beans are basically cooked and taken in regular diet in India. They can be boiled, stir fry, and thus can be used with salad or can be eaten directly.

Chickpea Sprouts – Chickpea is the most common Indian cuisine that is a great source of protein with an amazing taste. A large amount of fiber content in chickpea control blood sugar and fulfill the stomach that it reduces the desire to eat more food. Less intake of calories thus prevents heart diseases, reduces cholesterol, and maintains a healthy weight.

Kala Chana or Bengal gram   Bengal gram is a form of chickpea which is a major as well as a cheap source of protein. They maintain weight, reduces cholesterol, prevent skin issues, and control diabetes. It is an easily available and loved part of Indian cuisine. It could be added with salads or with other sprouts for more great taste.  

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The ideal time to eat sprouts for great benefits is Early morning breakfast or as part of Dinner.

kidney beans for sprouts
kidney beans for sprouts


Eating sprouts daily have great health benefits since it maintains a healthy weight, reduces calorie intake due to a good amount of protein content, loaded with fiber that helps in easy digestion, reduces cholesterol, and improves heart health. Enriched with so many health benefits you can convince yourself to have this healthy snack as a part of your breakfast on daily basis.



Sprouts a supernatural food can be easily grown at home but not more people grow them.

  1. Sprouted food has improved the quality of protein. While sprouting the nutritional value is more improved and results in adding more health benefits.
  1. While sprouting like protein fiber content also increases and increased fiber content leads to fullness in stomach satisfying hunger pangs and thus weight loss. 
  1. Sprouting leads to an increase in vitamin content up to 20 times the original content present and dramatically improves the health of the body. 
  1. Sprouting can easily be done at home. Growing them in a good environment with no pesticides, handling them with clean hands prevents the chances of stomach infections.
  1. Sprouts are a cheap, easily available, locally grown healthy food that is tasty and a powerhouse of vitamins and minerals.


different sprouts for healthy diet
different sprouts for healthy diet


Sprout Salad – 

Sprout salad can be prepared with moong beans. Variations can be done by adding chopped onion, boiled potatoes, chopped tomatoes, roasted peanuts chilies, black salt, and lemon. Garnish the salad with coriander. You can also add any fruit like orange to make it sweeter.

Sprouted moong chilla –

Sprouts can be eaten by various methods. After sprouting just grind them up and add some chilies, ginger. Mix methi and add salt according to taste. Mix all the ingredients and cook Sprouted moong methi chilla on hot Tawa. You can eat chilla with chopped onions to make it tastier.

Sprouted Pakoras 

Pakoras are loved by every Indian and are a part of Indian cuisine. Sprouted moong pakoras are wonderful and can be eaten with coriander chutney.

Sprouted Tikki

Yes you heard it right. Sprouted Tikki with less oil is a wonderful way to have some healthy and tasty evening snack complimenting it with coriander chutney.

Sprouted Khichdi 

Khichdi is a part of Indian cuisine and is loved by every Indian. Take a pan, heat the ghee, and put some cumin seeds. Once they crackle you can add ginger and asafetida with onions and cook for 2 minutes. Add washed rice and sprouts for a cook for a few seconds. Add ¾ cup of water and salt and pressure cook for 3 whistles. Let the steam escape before opening the lid. Serve it with fresh yogurt or coriander chutney. 

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sprouted beans
sprouted beans


Fewer calories – Sprouts are very less in calories. Overweight and obese people can add sprouts as a part of their diet daily which can drastically help in the reduction of weight. So to fill up your stomach with healthy and tasty sprouts during your hunger pangs.  

Control Diabetes – Daily consumption of sprouts as a part of meals drastically improves blood sugar levels in diabetics. Various researches had shown the reduction in HbA1C levels in blood in Diabetics after consuming sprouts as a part of their normal diet.

High protein content – Sprouts took in any form raw, boiled, or cooked are a good source of protein. Lentils are the most commonly used sprouts. They can be taken in any form raw, boiled, or with salads.

Low fat – Sprouts are less in calories and fat content thus beneficial in weight loss. Bean, lentils are low in fat and rich in fiber thus reducing hunger pangs and ultimately weight. 

Improves Cholesterol – Sprouts as a part of the daily diet is also beneficial in reducing bad cholesterol LDL. Researches have also shown the results are similar to the cholesterol-lowering drug Atorvastatin. It also improves good ‘HDL’ cholesterol and thus reducing levels of triglycerides too.

Improves Heart health – Sprouts improves heart health by lowering blood pressure and preventing heart-related diseases.

The high fiber thus improved digestion – Sprouts being rich in fiber relieves constipation. It is a plant-based protein that is easy to digest. A stronger digestive system reduces constipation, improves gut health, and ultimately digestion.

Rich in vitamins – Various sprouts are rich in Vitamin A, Vitamin C, Vitamin K, B complex. Example – Lentil sprouts are a great source of vitamin C thus providing a variety of benefits like improving skin health, prevention bleeding gums, and boosts immunity.

Rich in Minerals – Sprouts are a rich source of iron, calcium thus easily absorbable.

Boosts immunity and fight against diseases – Various sprouts like the seeds of broccoli are a rich source of antioxidants that improves immunity and fight against various illness. Though some people don’t find the taste of broccoli very great its health benefits can’t be underestimated.

Prevents anemia – Being rich in minerals like iron can improve the condition of iron deficiency anemia. Adding sprouts to the daily diet improves blood’s health.

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Improve eye health – Sprouts improve eye health by making vision more clearer as well as it prevents the development of cataract.


sprouted pulses for diet
sprouted pulses for diet


As we already know, raw, uncooked food if contaminated can lead to various health problems such as food-borne diseases similarly if sprouts are contaminated and not handled properly can lead to foodborne illness.

Raw sprouts are considered risky since they are grown in a warm, moist environment that also leads to the development of bacteria’s that can cause food-borne illnesses.

Symptoms may appear after 12 hours after consuming raw sprouts and could be life-threatening. So it is basically advised to eat thoroughly cooked sprouts rather than eating them raw so that you may get maximum benefit and fewer illness chances.

The risk of contamination can be reduced by following simple measures. Firstly buy fresh sprouts and thoroughly check them for any pungent smell or appearance. Before handling them clean your hands properly to prevent any contamination. Store them in the refrigerator if you are not consuming them.



Though sprouts are a superfood and powerhouse for health it can be boring eating it daily in the same conventional manner. Thus the taste can be enhanced by making it crisper, adding lemon and salt, putting chopped onion and tomatoes, and enjoying the taste by keeping your health on track too. 

Kick start your day with the supernatural nutritious breakfast from now onwards  and feel the change within yourself.

Dr Jyotsana Anand
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