THREAD: Evidence-based knowledge on Raw SPROUTS: Benefits and Risks.
1. What are sprouts?
- Sprouts are seeds that are germinated into young plants by being soaked for several hours. They are usually eaten raw and are available in a wide range of varieties. Highly nutritious.
1. Overall NUTRITIONAL Benefits:
A. The sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese, and vitamins C and K. Sprouting increases the level of certain essential amino acids by 30%. pubmed.ncbi.nlm.nih.gov/28370158/
C. Sprouts are also great sources of antioxidants and other beneficial plant compounds such as flavonoids, phenolic acids, organic acids, etc. pubmed.ncbi.nlm.nih.gov/24438453/
D. Tofu and soy milk made from sprouted soybeans appear to contain 7–13% more protein, 12–24% less fat, and 56–81% fewer antinutrients than tofu and soymilk made from un-sprouted soybeans. pubmed.ncbi.nlm.nih.gov/24803698/
2. May help controlling BLOOD SUGAR:
A. Study w/type 2 overweight-diabetic people reported 1/2 of the participants who ate 60 g of lentil sprouts/day, experienced a 10% reduction in hemoglobin A1c. These levels increased by 12% in the other group. sciencepublishinggroup.com/journal/paperi…
B. Another study, people w/type 2 diabetes consumed a powdered broccoli sprout supplement for 8 weeks, resulting in lower insulin resistance. The authors attributed these improvements to the high amounts of the antioxidant sulforaphane in the supplement. pubmed.ncbi.nlm.nih.gov/23631497/
3. May help improving DIGESTION: Sprouting increases fiber content that aids in digestion.
A. In one study, grains allowed to sprout for five days contained up to 133% more fiber than un-sprouted grains. pubmed.ncbi.nlm.nih.gov/2608636/
B. In another, germinating beans until their sprouts were 5 mm long increased their total fiber content by up to 226%. ifrj.upm.edu.my/23%20(01)%2020…
4. May improve HEART health:
The same studies, 2(A) and 2(B) reported, 12% higher levels of “good” HDL cholesterol & 75–84% lower levels of triglycerides & “bad” LDL cholesterol, compared to the control group. 10 g broccoli sprout powder for 4 wks reduced triglycerides by 18.7%.
5. HARMFUL Effects of Raw Sprouts:
A. One issue often linked to eating sprouts is the risk of food poisoning.
B. In humid conditions harmful bacteria such as E. coli & Salmonella also thrive.
C. FDA has linked 48 outbreaks of foodborne illness to raw or lightly cooked sprouts.
6. Tips to REDUCE the risk of contamination:
A. Buy chilled sprouts.
B. Check their appearance: Avoid purchasing or eating sprouts with a strong smell or slimy appearance.
C. Store in the fridge: At home, keep sprouts refrigerated at temperatures under 48°F (8°C).
D. Wash hands.
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White sugar, honey, and jaggery, 3 different names of the same thing, 'sugar'. The later 2 have some micronutrients but there is a BIG 'but' to consider these 'healthy'. Thread #nutrition
Jaggery is considered a better choice as compare to white/brown sugar because, it contains a small amount of B vitamins & minerals, including calcium, Iron, magnesium, phosphorus, potassium & sodium. 10 gm Jaggery provides 36 KCAL (minimal protein, no fat, and 8.5g carbs).
Jaggery has a glycemic index (GI) of 84, which makes it a poor dietary choice. Also need to eat a lot of jaggery to get a meaningful amount of these nutrients, which you can get in much greater amounts from other sources.
1. COVID-19 vaccines are unsafe because it was developed quickly.
Fact: The authorized vaccines are proven safe & effective. Although they were developed in record time, they have gone through the same rigorous approval process as others.
2. I have already had COVID once; why vaccinate now?
Fact: Those who have had COVID-19 in the past have no method to tell if reinfection of the COVID-19 virus will happen or not even if they have developed some natural immunity. So, it's important to take the vaccine.
3. I will get COVID-19 if I take a vaccine.
Fact: None of the COVID-19 vaccines can give you the COVID-19 infection that you dread. None of these vaccines uses the live virus that causes COVID-19.
1. Some types of probiotics found in yogurt, such as Bifidobacteria and Lactobacillus, have been shown to lessen the uncomfortable symptoms of irritable bowel syndrome (IBS), which is a common disorder that affects the colon. ncbi.nlm.nih.gov/pmc/articles/P…
#WorldDiabetesDay 2020: Information on Diabetes & management by making suitable lifestyle changes.
1. Understanding Diabetes - types, risk factors & how it occurs 2. Diagnosis of Diabetes Type 2 & Prediabetes - HbA1C, Fasting & post-meal 3. Effects of Diabetes on the body. (1/4)
4. How to prevent diabetes type 2? 5. Diet for Diabetes type 2: This is individualized. A low carb, moderate-protein diet plan is recommended for the Indian population. However, intermittent fasting & the Ketogenic diet are showing promising results in managing diabetes. (2/4)
6. Glycemic Index (GI): Understanding the GI of foods is crucial in managing diabetes.
A. What is GI?
B. GI of some common foods. Chose foods that are low in GI. Moderate GI foods can be taken sometimes. Avoid high GI foods. High GI foods also lead to weight gain. (3/4)
1. You don't need to eat every 2-3 hours 2. Meat doesn't rot in your colon 3. Eggs are one of the healthy foods you can eat 4. Surgery drinks are the most fattening product in the modern diet.
5. Low fat doesn't mean healthy 6. Fruit juices aren't that different from soft drinks 7. Feeding your gut bacteria is critical 8. Cholesterol isn't the enemy 9. Weight loss supplements rarely work 10. Neither carbs nor fats make you fat.
11. Junk foods are addictive 12. Omega 6 containing vegetable oils such as sunflower, soybean & corn oils contribute to oxidative stress 13. Organic or gluten free doesn't mean healthy 14. Your weight is not correlated to your health status 15. There's no perfect diet.