6 Amazing Sprouted Grains Benefits For Health

Whole grains are an important staple of our modern diet. Not only do they provide a hefty dose of dietary fiber, but they’re also rich in minerals, vitamins, and antioxidants our bodies need to function. They even contain special enzymes that aid in digestion and help our gastrointestinal tract break down the food more easily.

Now that’s a complete food!

But there’s a new type of grain on trend: sprouted grains. They provide all the benefits of regular whole grains, but many more besides.

In this post, we will take a closer look at what sprouted grains are and how they differ from other grains. We will also examine what particular benefits these plant foods can provide and why they deserve a place in your diet.

Keep reading for practical tips on how to incorporate more sprouted grains in your meals through smart cooking.

What Are Sprouted Grains?

To understand the benefits of sprouted whole grains, you need to go back to the grain at its most basic state: the seed.

All grains come from seeds. These seeds contain all the essential nutrients, vitamins, and minerals, but in a dormant state ready to be activated. There is a special part of the seed called the “germ”. It contains the enzymes that sprout (activate) the seeds, and the genetic information that will turn the seed into a fully grown plant ready to eat.

Grain germination (also known as sprouting) ignites the beginning stages of the seed’s growth. The enzyme (amylase) activity in the sprouting grain triggers plant growth, and the plant changes from a seed to a sprout to a fully grown plant over time.

Simply put, sprouted grains are grains harvested during the sprout stage of growth. The seeds have germinated, nutrients have been activated, and enzyme activity has begun due to sprouting conditions. At this point, the plant is still young – somewhere between a seed and a full-grown plant.

During this stage, however, the sprouts offer the high nutrient content of whole grains, yet the easily-digestible nature of sprouts. The enzymes in the sprouts make them easier for our bodies to break down, absorb, and utilize. Not only that, but the sprouting process increases vitamin and mineral content of certain micronutrients (like Vitamin C, for example) in the grain. Sprouting also makes certain nutrients more bioavailable, so your body can utilize the nutrients more easily.

As you can see, sprouted grains are quite an excellent choice! They provide more nutrients, they are easier on the digestive system, and they are less likely to raise your blood glucose level. The reason is that they haven’t yet developed complex or simple carbohydrates yet.

Nutritional Advantages and Health Benefits of Sprouted Grains

The sprouting process changes the structure of the grain, setting it apart from its unsprouted form. This section explores how those changes may offer specific nutritional advantages.

More Antioxidants for Cellular Health

One study examined whether sprouting amaranth could lead to anincrease in antioxidant activity. After soaking the seeds in distilled water and letting them begin the sprouting process, they were tested for antioxidants and flavonoids. Shockingly, sprouting led to a 800% increase in antioxidant activity and a 200% increase in flavonoid content.

Multiple studies with multiple grains have proven similar results. Millet that was sprouted had a higher phenolic acid content. Sprouted and germinated brown rice had a higher antioxidant capacity than white rice and even regular brown rice.

The many health benefits of this increase in antioxidants cannot be understated. Antioxidants are crucial for your cellular health, combat aging, and play a role in so many different aspects of your health.

Here are the benefits of antioxidants, simplified:

• They protect against free radicals and oxidative stress.
• They lower your risk of chronic and inflammation diseases.
• They fight cancer and prevent the formation of tumor cells.
• They prevent the deterioration of your eye cells (macular degeneration) that leads to vision loss.
• They improve cardiovascular health and lower your risk of stroke and heart disease.
• They strengthen your skin and improve its appearance.

Getting more antioxidants in your diet is crucial for living a healthier life, increasing longevity, and fighting disease. Thanks to sprouted grains, you can get a lot more antioxidants with every bite!

Enhanced Fiber for Digestive Support

Fiber is one of the most important components of whole grains.

Soluble and insoluble fiber can do the following to your body:

• Lower bad cholesterol and raise good cholesterol levels;
• Improve blood sugar control and insulin regulation;
• Promote feelings of satiety;
• Enhance your weight loss efforts;
• Reduce your risk of stroke, Type 2 Diabetes, heart and blood vessel diseases, and even cancer (specifically colorectal cancer).

One of the most important benefits of fiber is its ability to feed your gut bacteria. Insoluble fiber doesn’t break down or digest in your stomach or small intestines, but reaches your large intestines where it “feeds” the beneficial bacteria in your gut.

A high-fiber diet promotes healthier gut flora, which in turn can lead to massive improvements in all aspects of human health – from better brain health to improved immunity to more efficient digestion.

One study discovered that sprouted brown rice had a higher fiber content than a fully mature grain. Fiber increased by as much as 13% thanks to the sprouting process. Just that small increase in fiber can make a huge difference in your digestive and overall health.

Better Blood Sugar Regulation

One study found that sprouted millet led to fewer blood sugar spikes, thanks to better protection against the enzymes that contribute to high glucose levels.

Another study found that sourdough and sprouted bread had a lower glycemic impact and thus ranked lower on the glycemic index than whole grain breads.

In another study, sprouted brown rice led to better blood sugar control and fasting blood glucose levels.

The higher fiber content of the sprouted grains help to slow the rate at which your body absorbs the carbohydrates and sugar it breaks down. The result is fewer spikes in blood sugar and more stable serum glucose levels following every meal.

Over time, because your blood sugar levels will remain steadier and less prone to spikes and crashes (common with low-fiber, high-sugar/high-carb diets), you’ll be less likely to develop insulin resistance and diabetes.

Folate Boost

Folate plays a crucial role in a number of important body functions, particularly the formation of new red blood cells. It can also lower your risk of heart attack and stroke by reducing homocysteine, reduce your risk of various cancers, and possibly even help treat and manage depression.

For pregnant women, folate is particularly important because it can aid in the development of their growing child and prevent birth defects. Most healthcare professionals will recommend prenatal vitamins that contain high doses of folate not only during pregnancy, but in the months leading up to pregnancy, too.

In addition, you can also eat more sprouted grains. An Egyptian study discovered that sprouted wheat had a higher folate content—as much as 300 to 400% higher—than regular wheat.

Better Nutritional Value

One Vietnamese study involved wheat sprouting for 48 hours. It discovered that the nutritional quality of the wheat was much higher than unsprouted wheat. A study with sprouted millet found that the minerals were more bioavailable (easier for the body to use) as well.

That bioavailability of nutrients is absolutely essential for your health.

Think about it: if a food contains all the nutrients you need but your body can’t break it down or absorb it, what good is it really doing? A food must be digestible and absorbable in order for it to be useful.

Higher bioavailability means your body has an easier time breaking down and absorbing the nutrients it contains.

The fact that sprouted grains have increased digestibility means you get more macro and micronutrients than you would with most grains.

Lowering Blood Pressure and Cholesterol

In one study, buckwheat was fed to hypertensive rats for five weeks, and ultimately helped to lower their systolic blood pressure.

High systolic blood pressure means there is greater force being exerted on the walls of your blood vessels, which increases their likelihood to crack (especially when paired with cholesterol, as we’ll explain below). Damaged blood vessels can lead to strokes, heart attacks, and heart failure, among other serious conditions.

Another study found that high cholesterol was also counteracted by sprouted rice. This can lead to an even greater reduction in your risk of cardiovascular disease.

You see, when cholesterol accumulates in your bloodstream, it tends to cling to your arterial walls, where it oxidizes and hardens into plaque. Plaque is inflexible and causes the arterial walls to stiffen. It can also weaken the walls.

When your blood pressure rises, those weakened and stiffened walls are more prone to cracking, leading to bleeds that your body combats with clots. However, clots can block off blood flow through that vessel. Any tissue on the wrong side of the clot can be deprived of oxygen and even die. This is a serious problem if it’s your heart, brain, or healthy muscle tissue.

The fact that sprouted grains can both lower blood pressure and reduce cholesterol levels makes them excellent for your heart health and will prevent cardiovascular disease.

Tips for Cooking with Sprouted Grains

Sprouted grains can affect how you cook and prepare food. Their slightly different chemical structure, such as higher enzyme activity or fiber content, may change the outcome of certain recipes.

Thankfully, you’ll find it’s fairly easy to adapt your meals to accommodate sprouted grains.

Sprouted Grains in Baking

You can use sprouted grain flour for baked goods at the same ratio that you would use regular whole wheat flour. For example, if your recipe for sprouted grain bread calls for one cup of whole wheat flour, you can use one cup of sprouted wheat flour and the end-result will be the same.

However, thanks to the enzymes in the sprouted grains, you won’t have to knead sprouted bread dough as much as you would regular bread dough. The flavor will also be stronger and the bread more likely to spoil, so you have to eat it more quickly.

You may also need to add a bit more liquid because the high fiber of grain sprouts tends to be more absorbent. When making batters or doughs, giving it a few minutes longer to rest before baking will allow the flour to absorb more moisture.

The sprouted grains will also give it a stronger nutty flavor, which could override more delicate herbal, sweet, or acidic flavors.

So, be prepared to adjust your recipes.

Sprouted Grains in Porridges

You can use germinated grains like sprouted barley, quinoa, millet, or germinated buckwheat to make porridges to replace your morning oatmeal.

They cook faster than regular cereal grains but may still need a longer simmer to become fully tender because of their higher fiber content. Adding a bit more almond or cashew milk can help the recipe turn out creamier and richer.

Sprouted Grains in Soups

You can use sprouted grains in soups the same way you would use rice, quinoa, or soup noodles. Just make certain there is a lot of extra liquid, as the sprouted grains may absorb more in order to fully cook.

The cooking time may be a few minutes shorter, too. Sprouting breaks down the protective outer layer of the grain, leaving the tender interior exposed, thus cooking faster.

Sprouted Grains in Salads

You can add raw or cooked sprouted grains to your salad, similar to the way you’d add cooked quinoa or brown rice or raw bean sprouts.

Cooking with sprouted grains doesn’t have to be a challenge. You’ve just got to get creative and see how the recipes turn out with these new and amazing ingredients!

Conclusion: Incorporating Sprouted Grains into Your Diet

Whole grains are already a staple of a healthy diet, but why not take it a step farther and switch out your whole grains for the ultra-healthy sprouted grains? As you can see by what we shared above, sprouted grains are absolutely worth trying and offer a lot of pretty amazing health benefits.

You can make them at home or buy them pre-sprouted. With a bit of creative cooking, you can replace any regular grains with these healthier, more beneficial sprouted grain alternatives!

And if you’re looking to take your wellness even further, beyond what sprouted grains can offer alone, supporting your body at the cellular level can make a powerful difference.

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FAQs:

What are the side effects of sprouted grains?

The greatest possible side effect or downside of eating sprouted grains is food poisoning. The FDA has tracked 48 outbreaks of foodborne illnesses back to sprouts, either sprouted grains and legumes or sprouted veggies. However, if food safety is a concern, you can cook your grain product thoroughly, because these cases resulted from sprouted foods being eaten raw or only lightly cooked.

Do sprouted grains spike blood sugar?

Sprouted grains do not spike your blood sugar because they contain A) less carbohydrates (simple sugars) and B) more fiber than whole grains. This combination leads to a gentler, slower increase in blood sugar, one which your body will have a much easier time regulating.

Which sprout has the highest protein content?

One cup (140 grams) of sprouted chickpeas contains 25 grams of protein (according to the FDA), making it the sprout with the highest amount of protein concentration. Close on its heels is adzuki beans, with 23 grams of protein per cup.

Resources:

Health Benefits of Antioxidants

Whole grains: Hearty options for a healthy diet

Folate (folic acid)