Hyderabad doctor recommends one superfood for vegetarians which should not be ignored

Sprouts often sit quietly in Indian kitchens, but a Hyderabad-based doctor says they deserve far more attention, especially for people who follow a strict vegetarian diet. Dr Sunita Sayammagaru, a renowned diabetologist and endocrinologist, recently highlighted why sprouts can be a smart, practical addition to everyday meals. Her explanation goes beyond trends and focuses on nutrition, variety, and how small food choices can make a meaningful difference over time.

Taking to X, Dr Sunita Sayammagaru described sprouts as a valuable superfood for strict vegetarians. She explained that sprouting improves the nutritional quality of pulses and legumes, particularly by increasing the bioavailability of protein by around 10 to 12 per cent. In simple terms, this means the body can absorb and use the protein more efficiently once the grains have sprouted.

She also shared a practical detail many people overlook. According to her, sprouts taste best and hold their texture when they are at least about one centimetre long. When stored properly in an airtight container, they can stay fresh in the refrigerator for nearly a week, making them convenient for regular meals rather than an occasional add-on.






Dr Sunita was clear and balanced in her advice. She acknowledged that animal-based proteins still remain superior in terms of overall protein quality. Foods like non-vegetarian meat, eggs, and dairy continue to be the strongest sources of complete protein. However, she pointed out that this does not reduce the value of sprouts for vegetarians.

For those who do not consume animal products, sprouts help add both nutrition and diversity to meals. They can be mixed into salads, added to cooked dishes, or eaten lightly sautéed, helping avoid monotony while still supporting protein intake. Variety, she noted, is an important part of sustaining long-term healthy eating habits.

Among the many types of sprouts available, Dr Sunita Sayammagaru revealed a personal favourite: matki sprouts.

Benefits of sprouts

Beyond protein, sprouts may offer multiple health benefits, especially for vegetarians. According to Healthline, sprouts can help manage blood sugar, possibly by lowering carbs and regulating amylase, the enzyme that breaks down sugars. Studies in people with type 2 diabetes showed that daily lentil or broccoli sprouts improved blood sugar and insulin levels. Sprouts also aid digestion by increasing fibre, reducing gluten, and lowering antinutrients, making nutrients easier to absorb. Additionally, they may support heart health, improving “good” HDL cholesterol and lowering “bad” LDL and triglycerides, though more research is needed to confirm these effects.