Sprouting basically makes the nutrients stuffed inside the seed more readily accessible to a growing plant—as well as, it turns out, the human body. The cool thing is that these enzymes are essentially beginning the work of digestion for us, Sorrells says. The complex carbohydrates, like starch, begin to break down into sugars; the proteins start to break down into amino acids and peptides; and the fats gets broken down into fatty acids, Sorrells explains.
This is why some people find that they have an easier time digesting sprouted grains, like sprouted wheat or products made from it than regular whole grains. This makes sense: the plant enzymes are making it so our own digestive enzymes have to do less work. Pretty clutch, right? And the variability in the sprouting process leads to an equal amount of variability in the increased digestibility of the grain, James says. So when it comes to whether sprouted grains will be easier for you yourself to digest?
Okay, so what about the nutritional value? Is it higher in sprouted grains? In theory, potentially, yeah. In addition to breaking down some of those big energy reserves inside the seed, the sprouting process may increase the micronutrient content of the grain.
Sprouting can actually begin to break down some of that phytic acid for us, making the minerals more available, some studies have found. Sprouting may also increase the levels of some vitamins, like vitamin E and B. But IRL, it is again tricky to make hard-and-fast determinations about the nutritional advantages sprouting leads to. Which vitamin levels might go up and to what degree really depends not just on the grain but the exact sprouting conditions, James says.
This is pretty clear when you look at the studies collected in a recent meta-review. Some show sizable increases, while others found more moderate, or zero changes in vitamin content after sprouting And crucially, as James notes, there is a lack of human studies showing that this increased bioaccessibility actually leads to increased vitamin and mineral absorption.
Because the whole grains must be soaked to start the sprouting process, this environment can lead to bacteria growth if pre-cautions are not made.
Years ago when farmers would harvest their grain if pre-cautions were not taken to keep the grain dry from the weather — they would sprout early. This often would result in whole grains and sprouted grains being mixed together. Every grain consists of a different mix of nutrients and as it sprouts, the nutrient levels change. Because they have already engaged in the germinating process, where their starch is broken down, resulting in them often being healthier.
When it comes to selecting a healthy bread at the grocery store, it's important to choose a product made from whole grains, whether you pick a sprouted grain or whole wheat bread. Choose a bread that has "whole grains" listed among the first items in the ingredient list and also has at least 3 grams of dietary fiber per serving.
If you prefer the taste and texture of white bread to wheat bread, keep in mind that white whole wheat bread offers the same nutritional benefits as other whole grain breads. Sprouted grain breads are often free of preservatives and therefore need to be stored in the refrigerator or freezer.
Nutrition Cooking and Baking Cooking Grains. Sprouted Grain Bread Vs. Whole Wheat By Shannon George. Shannon George. Her health interests include vegetarian nutrition, weight training, yoga and training for foot races. Video of the Day.
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