Why is sprouted grain better for you

If so, this is the bread you'll want to use. Simply stated, sprouted grains are whole grains that are soaked in water until they begin to germinate or grow a small sprout.

This causes them to become more nutrient dense and easier-to-digest living grains, compared to unsprouted grains. Sprouted grains provide more bioavailable nutrients compared to other refined flours. This includes Vitamin C, Vitamin E, and various amino acids.

The higher concentration of protein and fiber in sprouted grain bread helps your blood sugar levels stay steady and provides energy to power you throughout the day. This also prevents that unpleasant foggy-and-lethargic feeling that many high-starch foods especially those high on the glycemic index can leave you with.

The majority of the beneficial nutrients, such as fiber, vitamins and minerals, are removed during processing. As a result, sprouted grain breads are nutritionally similar to breads made using whole-grain flours in that they use the entire grain. This type of bread thus offers you a broader range of nutrients than bread made from whole wheat alone. Furthermore, combining grains with legumes makes the protein in sprouted grain bread complete, meaning that it contains all nine essential amino acids.

Sprouted grain bread is made using the whole grain. Sprouting partially breaks down the starch in the grains, which lowers the carb content 2. One study found that sprouted grain bread had the lowest available carbs, with 34 grams in a 4-ounce gram serving, compared to 44 grams in a grain bread 3. 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. Another substance that affects digestibility is a compound called lectin. Grains are typically high in lectins , which have been linked to leaky gut, chronic inflammation and autoimmune disease Phytomedicine , August ; 14 Epub Jun Journal of Agriculture and Food Chemistry , June 13, ; 55 12 Epub May Sprouting rye increases its folate content by 1. Japanese researchers found that sprouted brown rice was much lower in two abundant allergens, when compared to non-sprouted brown rice, and that the reduction was probably caused by protease enzyme activity during germination.

Bioscience, Biotechnology, and Biochemistry , October ; 69 10 Scientists at the University of Alberta germinated wheat under various conditions to determine how to maximize the production of antioxidants. First, they steeped the grains in water for 24 or 48 hours, then sprouted them in the dark for 9 days. Vitamins C and E and beta-carotene, which were barely detectable in the dry grains, increased steadiily during the germination period.

Grains steeped for 48 hours became wet, sticky, discolored and acidic-smelling after germination, leading researchers to conclude that 24 hours of steeping and 7 days of sprouting would produce the best combination of antioxidant concentrations and sensory properties.

Tanzanian researchers observed that sorghum, although a staple food in many poorer areas of the world, is not highly esteemed, because of limits in its nutritional and sensory qualities.