The benefits and harms of sprouted rye for humans

Sprouted rye, due to its composition, has a positive effect on the entire body: it improves the functioning of the digestive, cardiovascular, and nervous systems, and strengthens the immune system.

Such grain does not undergo heat treatment, during which beneficial substances are lost. As a result of fermentation, complex compounds are converted into easily digestible sprouts.

Compound

Germinated seeds consist of:

• proteins - 13%;
• fat - 2%;
• carbohydrates - 69%.

Essential minerals and vitamins in sprouted rye (per 100 g):

• phosphorus - 292 mg;
• potassium - 425 mg;
• magnesium - 120 mg;
• calcium - 58 mg;
• manganese - 2.7 mg;
• iron - 4.2 mg;
• vitamin E - 10 mg;
• B vitamins - up to 1.5 mg;
• ascorbic acid - 14.68 mg.

Calorie content of 100 g of product - 280 kcal.

By the way! Potassium improves brain function, maintains vascular elasticity, regulates acid-base and water balances. Magnesium supports the nervous, cardiovascular and digestive systems. Phosphorus is good for muscles, teeth and bones.

Beneficial features

Rye sprouts are called a superfood - a healthy dietary supplement. Such grains are 1.5 times less caloric than dry grains. When sprouting, the amount of starch in them decreases, so sprouts have a low glycemic index. They are useful for both diabetics and those on a diet.

With low calorie content, sprouted rye accelerates leptin production - satiety hormone. Therefore, it fills you up and helps you avoid overeating.

Grains are good for digestion, as they contain many enzymes that promote the secretion of gastric juice and help the intestines do their job correctly.

B vitamins the product strengthens the nervous system, increases physical and psycho-emotional tone. Tocopherol has antioxidant properties.

Sprouted rye is especially recommended for pregnant women: folic acid in its composition (0.04 mg/100 g) is necessary for normal fetal development.

Attention! Sprouts have a slight laxative effect.

How to sprout rye at home

When purchasing seeds, pay attention to a number of nuances:

• absence of litter (pebbles, sand);
• degree of maturity of the product: grains should not be green;
• no stains or mold.

Store seeds on the top shelf of the refrigerator. The shelf life of sprouts is 2-3 days.

It is not difficult to sprout rye at home for food.

Basic technique:

1. Carefully sort and wash the grain.
2. Place clean seeds in a thin layer on a tray. Pour water so that it covers the grains by 1–1.5 cm. Cover with damp gauze.
3. Leave in a warm, bright place, but not in direct sunlight. Every 4-5 hours, rinse and soak again.
4. Shoots appear within a day. The seedlings are eaten on days 3–5, when they have grown a little.

Some It is recommended to disinfect rye before germination in a weak solution of potassium permanganate for 3–5 minutes. After this, the grains must be thoroughly washed several times.

About germinating other crops:

What kind of cereal is made from rye and its beneficial properties

Maximum benefits in one glass: wheat germ juice

Recipes

Nutritionists advise eating about 50 g of sprouted seeds per day. They have a sweetish-fresh taste and a pleasant crunch.They are added to salads, side dishes, green shakes and smoothies.

Immune cocktail

Ingredients:

• 2 tbsp. sprouted rye seeds;
• 1 tbsp. distilled or mineral water.

Preparation:

1. Grind the seeds in a blender, gradually adding water.
2. Beat until it reaches the consistency of kefir.
3. Strain the drink through cheesecloth or a strainer.

The cocktail is prepared in spring and autumn to replenish the supply of vitamins in the body.

Pate

Ingredients:

• 200 g sprouts;
• 2 cloves of garlic;
• 1 tbsp. l. olive oil;
• greens, dried marjoram and chili - to taste.

All ingredients are mixed and crushed in a blender. Eat with fresh whole grain bread or cereal crispbread.

Smoothie

Will be needed:

• 2 tbsp. l. sprouts;
• 1 tbsp. plant milk (soy, almond, oat, coconut);
• 1 banana;
• 15 g pine nuts;
• 1 orange.

Juice is squeezed out of an orange. All ingredients are mixed in a blender.

Flatbread

Products:

• 2 tbsp. sprouts;
• water;
• 2 tbsp. l. rye flour;
• salt - to taste.

Preparation:

1. Grind the grains with a blender.
2. Add flour and salt.
3. Mix with water to the consistency of liquid sour cream.
4. Fry the flatbreads in a dry frying pan.

Salad

Ingredients:

• 2 sweet peppers;
• 3 cloves of garlic;
• 100 g sprouts;
• greenery;
• 50 g walnuts;
• salt, pepper - to taste.

How to cook:

1. Cut the peppers into cubes, chop the nuts.
2. Mix the ingredients with the sprouts, squeeze out the garlic.
3. Add chopped herbs, salt and pepper. Mix.

Kvass

Will be needed:

• 1 liter of boiling water;
• 1 tbsp. rye sprouts;
• 100 g sugar;
• 10 g yeast.

Preparation:

1. Grind the rye in a blender and pour boiling water over it.
2. Leave for 3 hours.
3. Strain, add sugar and yeast.
4. Leave in a cool, dark place for a day.

Rye pancakes

Ingredients:

• 2 tbsp. sprouts;
• green onions - to taste;
• 2 tbsp. l.rye flour;
• water.

How to cook:

1. Grind the seeds with a blender, add flour and onions.
2. Add water until the dough becomes like thick sour cream.
3. Fry in vegetable oil on both sides.

Rejuvelac

Rejuvelac - this is a healthy fermented drink popular among raw foodists and healthy nutrition.

For a drink they take:

• 2 tbsp. sprouted rye;
• 3 liters of purified water.

Cooking technique:

1. Grind the rye in a blender. Place the resulting slurry in a clean glass container, add 2 liters of water and cover with gauze. Do not fill the container completely, leaving a few centimeters at the top.
2. Keep the mixture for 2 days at room temperature. During this time, the rye will rise and sink to the bottom again. Stir everything with a wooden or plastic spoon.

The result is a layered structure: grains, white pulp, liquid. The topmost layer is filtered into a clean jar.

Important! Store the drink in the refrigerator for no more than a month.

Raw food bread

Ingredients:

• 2 tbsp. rye sprouts;
• 1 tbsp. sunflower seeds;
• 1 tbsp. l. cumin seeds;
• 1 tbsp. l. dried dill;
• 1 tbsp. l. dry kelp;
• sea ​​salt - to taste.

Preparation:

1. Wash the rye sprouts and sunflower seeds and dry.
2. Grind kelp, dill and half of the caraway seeds in a blender.
3. Pour in the sprouts and seeds, chop, add the remaining cumin, and add salt.
4. Shape the resulting mass into a brick and place it in a dehydrator for 10–15 hours at +40°C.

Take note:

How to make moonshine from rye

Barley moonshine recipes

Use in folk medicine

Rye is used for allergies, cough, inflammation and diseases of the respiratory system.

When coughing, the sprouts are mixed with chicory, almond, oat and barley powder, poured with boiling water and the infusion is drunk like coffee.

For allergy symptoms, use a decoction of rye bran or add it to the bath.

By the way! Drinks made from sprouts are also beneficial: the cereal, which contains many enzymes, quickly removes allergens from the body.

Harm and contraindications

In addition to great benefits, there is also harm from cereal.

So, if you are allergic to a crop or vegetable protein, the product is completely excluded from the diet.

Main allergy symptoms:

• lacrimation;
• itching and spots on the skin;
• runny nose;
• difficulty breathing, swelling;
• Digestive problems: nausea, bloating, diarrhea.

Do not eat seeds for peptic ulcers and inflammatory bowel diseases.

Attention! Grains are not mixed with dairy products to prevent flatulence.

Any sprouts are contraindicated when urolithiasis, gout, acute gastritis and nephritis. This is due to the content of purine compounds in them, which disrupt the balance of uric acid in the body.

Do not give seeds to small children and adults with intolerance gluten free.

Conclusion

Rye sprouts are an important element of a healthy diet. They contain minerals, vitamins and enzymes valuable for the body. Grains are good for digestion and the circulatory system, and are suitable for dietary nutrition. Rye is sprouted at home or the finished product is bought in a store.