Sprouts and Whole Grains Flashcards
Sprouts
Sprouts are seeds that have germinated and put out shoots. A range of seeds, grains and legumes can be sprouted.
Plants have their highest levels of vitamins, minerals, enzymes, antioxidants and other nutrients in this early stage of their lifecycle.
Types of Sprouts
Bean and pea sprouts: Lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea and snow pea sprouts.
Sprouted grains: Brown rice, buckwheat, amaranth, quinoa, oat sprouts.
Vegetable or leafy sprouts: Radish, broccoli, beet, mustard green, clover, cress and fenugreek sprouts.
Nut and seed sprouts: Almond, radish seed, alfalfa seed, pumpkin seed, sesame seed or sunflower seed sprouts.
Sprouts: Energetics
Cooling
Sprouts: Composition
Different sprouts have varied nutritional profiles but in general, they are a rich source of protein, magnesium, phosphorus, manganese, vitamins C, K, and folate; chlorophyll, essential fatty acids, antioxidants and fibre.
Sprouting increases protein concentration, in particular the essential amino acids , improving overall protein quality.
Naturally occurring anti nutrients such as phytates and tannins are reduced with sprouting. In other words, the nutrients in sprouts can be more readily utilised!
Sprouts: Benefits
Supports digestion
Blood glucose control
Sprouts: Supports Digestion
Sprouting releases enzymes which ‘predigest’ the nutrients in the seed, making them easier to assimilate and metabolise. Insoluble fibre supports intestinal health / elimination.
Sprouts: Blood glucose control
Shown to improve blood glucose balance in those with insulin resistance and Type II diabetes. Attributed to high fibre content and increased ability to regulate the activity of amylase (which together decrease meal derived glucose absorption). High amounts of antioxidants such as sulforaphane also have a protective effect against diabetic complications.
Sprouts: Practical Use
Eat raw to preserve enzymes and nutrients. If including in warm dishes add in just before serving.
Uses: Salads, soups, sandwiches, pastas etc.
Sprouts: Caution
Sprouts grow in warm, humid conditions so can be prone to bacterial contamination. If purchasing pre sprouted, ensure they have been stored refrigerated. Take extra care if pregnant or immune compromised. Ideally, sprout your own!
Alfalfa sprouts contain the amino acid L-canavanine, which has been linked to lupus exacerbations.
Broccoli Sprouts
As with other sprouts, broccoli sprouts are nutritionally rich and contain sulphur compounds called ‘ glucosinolates
The glucosinolates in brassica vegetables produce two highly therapeutic compounds: sulforaphane and I3C (which are 20-50 times more abundant in broccoli sprouts)
I3C promotes phase II liver detoxification, and is able to support the liver’s deactivation of oestrogen. As a result, broccoli sprouts can be used in cases of oestrogen dominance , such as that typically seen in endometriosis, fibroids, breast and ovarian cancer. For these clients, aim for up to 50 g of broccoli sprouts / day (or consider supplementing I3C)
Broccoli Sprouts: Benefits / applications of sulforaphane
Induces phase II detoxification enzymes; down regulates phase I enzymes (can be used in a liver support protocol
Anti inflammatory (through inhibition of the NF-kB and TNF-α)
Anti carcinogenic, through various mechanisms, including:
Inducing expression of the tumour suppressing p21 gene.
Induction of phase II enzymes enhancing the detoxification and elimination of activated carcinogens.
Increasing antioxidant defense and inhibiting angiogenesis.
Broccoli Sprouts: Benefits and clinical applications
Cardiovascular disease
Respiratory health
Helicobacter pylori infection
Broccoli Sprouts: Cardiovascular disease
Decreases risk by reducing inflammation and oxidative damage that can lead to endothelial dysfunction. Also lowers LDL, whilst increasing HDL.
Broccoli Sprouts: Respiratory Health
Promotes detoxification of environmental toxins (e.g. diesel fumes) from the lungs (via phase II enzymes expressed in lung cells) and reduces associated upper airway inflammation.
Broccoli Sprouts: Helicobcter Pylori
Shown promise in helping to eradicate H. pylori infection, to protect the gastric mucosa reducing the risk of gastritis and gastric cancer.
Whole Grains
Whole grains consist of the bran, germ and endosperm.
The bran: Contains antioxidants, B vitamins and fibre.
The germ: Contains B vitamins, vitamin E, some protein, antioxidants, minerals, and healthy fats.
The endosperm: Contains carbohydrates, proteins and small amounts of vitamins and minerals.
Refined grains’: The bran and germ are removed and therefore, much of the nutritional value leaving empty calories.
Whole Grains: Energetics
Vary slightly between grains but generally neutral
Whole Grains: Benefits and Clinical Applications
Decrease metabolic risk factors
High fibre
Protects against heart disease and cancer
Whole Grains: Decrease metabolic risk factors
Associated with improved insulin sensitivity (linked to fibre and magnesium), weight loss with improved fat distribution, a decrease in total and LDL cholesterol.
Whole Grains: Fibre
Supports bowel elimination, increases satiety to support healthy weight management and slows absorption of glucose into the blood to assist in blood glucose balance
Whole Grains: Gluten
Whole grains have had a negative reputation in more recent years because of their gluten content.
Gluten is a protein found in wheat (all varieties), rye and barley.
It is made up of two specific proteins: Gliadin and glutenin . Gliadin is the protein people most often react to.
Coeliac disease is an autoimmune condition where the ingestion of gluten generates an abnormal immune response in the small intestine mucosa. In this instance, gluten must be avoided.
Gluten sensitivity is an intolerance to gluten. It could relate to digestive issues, or might relate to the processing of grains
Whole Grains: Processing
The treatment of grains is causing the problem, not the gluten!
Grains have been manipulated over the years with emphasis on high yields and disease resistance.
This has occurred at the expense of nutrient value, flavour and safety!
Grains are fumigated, bleached, treated with anti-caking agents and sprayed with fungicides and insecticides to extend shelf life.
Use organic and heritage grains!
Whole Grains: Gluten free
For those who cannot tolerate gluten, there are alternatives: amaranth, corn, teff, millet, rice, quinoa, buckwheat, oats (although oats can be contaminated with gluten if produced in the same place as wheat, rye and barley).
Whole Grains: Quinoa
Quinoa is high in protein and provides all essential amino acids. Also rich in manganese, magnesium, iron, zinc, B vitamins and phytonutrients.
