To sprout grains, whole grains are soaked in water until they begin to germinate i. The germination process provides distinct nutritional benefits as the endosperm, phytates and starches begin to break down, thus allowing more nutrients to be absorbed when consumed and making the end product easier to digest.
According to Linsenmeyer, levels of protein, fiber, antioxidants and phytochemicals all become increased when amaranth, brown rice, wheat and millet have been sprouted. Do you have trouble digesting grains? Sprouting them may be the answer. Increasing the availability of fiber could also be a step toward healing gut health issues, according to holistic nutritionist Joy McCarthy.
Fiber feeds your gut microbiome. Unfortunately, there is a Catch This is a gluten that, according to Sorrells, undoes many of the health benefits of sprouting, at least for those who have a sensitivity. Glycemic index is a measure of how quickly a food raises your blood sugar 3. For this reason, sprouted grain bread is an especially good choice for people with diabetes or high blood sugar.
In addition, the grains absorb water during the sprouting process, making sprouted grains lower in calories than whole-grain flours 3. Sprouted grain bread is lower in carbs and calories and has less of an impact on blood sugar compared to other types of bread.
It may even help you lose weight. Compared to other types of bread, sprouted grains are higher in certain nutrients, including protein, fiber, B vitamins and vitamin C 4 , 5. The sprouting process produces more of these nutrients and also removes antinutrients , which are substances that block the absorption of nutrients. Sprouting increases amino acids in the grains.
This makes sprouted grain bread higher in protein compared to whole-grain bread 2 , 6 , 7. One serving of sprouted grain bread contains approximately 15 grams of protein, compared to 11 grams in grain bread 3. Sprouted grain bread also contains more fiber than other breads 6. One study found that sprouting brown rice for 48 hours increased its fiber content by 6.
Sprouting it for 96 hours increased fiber by Sprouting also increases the antioxidants vitamins C and E, as well as beta-carotene In addition to increasing nutrients, sprouting also decreases antinutrients. Antinutrients are substances naturally found in plants. Some bind nutrients, making them resistant to digestion, while others inhibit digestive enzymes and reduce nutrient absorption.
Though cooking increases the digestibility of most grains and legumes, it does not eliminate all antinutrients. Phytic acid is an antinutrient that remains after cooking. It blocks the absorption of calcium, iron and zinc 12 , Sprouted grains are higher in several nutrients, including protein, fiber, vitamin C, folate and beta-carotene.
In addition, sprouting decreases antinutrients, making the nutrients in the grains more readily available to your body. Studies have shown that sprouting whole grains is linked to better digestibility In particular, the enzymes phytase and amylase increase during sprouting However, these enzymes may become deactivated during a high-heat baking process.
Therefore, some sprouted breads are cooked at lower temperatures to preserve these enzymes. Our bakery's mission is to give superior service in providing the finest quality baked-goods to our valued customers nationwide by utilizing a worker-owned and managed cooperative business structure and to strive to use whole grain and organic ingredients whenever possible, to support sustainable agriculture practices and healthy living.
The health benefits of sprouted grains. Grab some today at your local market. Store Locator. Sprouts should not be served raw to vulnerable populations, such as children, pregnant women, the elderly, or those with compromised immune function. Whether produced at home or purchased commercially, it is important to refrigerate raw sprouts.
Raw sprouts have been linked to more than 40 foodborne illness outbreaks from to , and sprouts are among the top 10 foods that cause foodborne illness. Per serving: calories, 9g total fat, 2. Harrison, H. Hsu, T. Hung, P. Koehler, P. Hartmann, H. Wieser, and M. LaBorde, Luke. Oldways Whole Grain Council.
Relf, Diane. Stenman, S. Yang, F. Prepared by Rayna Cooper, retired extension educator; and Stacy Reed, extension educator. Reviewed by Lynn James, senior extension educator. Let's Stay Connected. By entering your email, you consent to receive communications from Penn State Extension.
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