Healthy Food: Sprouting Grains

In order to make your nutrition healthier, it is recommended to sprout your own grains and include them in your everyday diet.

Sprouting grains are very easy to prepare. When a seed is put in water, enzymes are activated, mucus is reduced and digestion is aided. Protein turns into essential amino-acids and starch turns into simple sugars and vitamin multiplies.

Choose seeds that are not too old and free from chemicals. Look for young, viable and whole seeds (get them from organic farmer or healthshop). Seeds that can be commonly sprouted in a jar are alfalfa, beans, lentils, soyabeans, shelled sunflower seeds, peanuts, almonds,wheat, rye and spice seed (fenugreek, mustard seeds). Wheat grass, lentils, beans and oat grass can also be grown.

Begin by washing the seeds well with fresh,pure water and then remove any broken ones. Soak the seeds in water overnight and rinsed thoroughly. Use the purest water for washing the seeds. Then drain the water - the seeds should be rinsed well. The jar of seeds should be set upside down in a dish rack to drain off all the water for ten minutes or longer. Good rinsing and drainage give good healthy sprout.

The sprouts need water two or three times a day. Cover the jar with a mesh screen, cheesecloth or nylon stocking. Shake the jar several times a day to loosen the grains from the bottom of the jar. Remember, excessive amount water will spoil the grains.

The sprouts are usually ready in two or five days depending on the temperature. Do not place them in direct sunlight - it is too hot and hфrmful for the tender sprouts. Therefore, place them in indirect sunlight to bring the chlorophyll into the leaves.

Remember to rinse the sprouts to give them a constant supply of fresh water. Do not let them dry up. If the sprouts are not rinsed, they may get spoiled.

Eat the sprouts at the peak of their vitality and nutritional value. Enjoy your meal!

Fiber Rich Foods In Your Diet

This article takes a look at the fiber rich foods - what they are and the benefits derived from including them into our everyday nutrition.

Dietary fiber is that part of plant material in the diet which is resistant to digestion. Among the sources of fiber rich foods are fruits, vegetables and cereals.

There are two type of fibers - soluble and insoluble. Examples of soluble fibers include pectins, guar gum, plant polysaccharides, mucilage and a few hemicelluloses, while insoluble fibers contain cellulose and bran. Studies show many beneficial effect of foods rich in fiber rich foods:

  • A high level of the soluble fiber in the diet tends to lower blood glucose
  • It delays gastric emptying, makes the intestinal contents more viscous and thus slow down the rate at which carbohydrates are absorbed from the gut. ( if carbohydrates is absorbed too quickly, blood sugar will rise correspondingly, and insulin response may be inadequate to deal with it.)
  • Fiber rich food provides non-calorie containing bulk and, therefore, gives a feeling of satiety with fewer calories.

Diabetics tend to have elevated level of blood lipids, and a high fiber diet tends to lower serum cholesterol. For insoluble high fiber diet the advantage is that it is able to hold water in the colon what ensures that the bowel content is bulky and soft which is essential for the normal action of the muscles of the colon and, thus, it prevents constipation.

The suggested daily amount of fiber intake is 30-40 grams.