Sprouted grains have recently become more popular because of their increased nutrient density and benefit of helping balance glucose levels. Sprouting is a natural germination process where grains, seeds, or legumes are soaked and allowed to germinate, leading to the development of young shoots. This process not only enhances the taste and texture of grains but also unlocks a few health benefits. Here are eight benefits of eating sprouted grains.
#1 Increased Nutrient Bioavailability
Sprouting grains initiates enzyme activity, breaking down anti-nutrients like phytic acid that can keep you from absorbing nutrients from foods. This process enhances the bioavailability of essential nutrients, such as vitamins, minerals, and amino acids, making them more accessible for absorption by the body. As a result, sprouted grains become a nutrient-rich powerhouse.
# 2. Improved Digestion
Sprouting contributes to improved digestion by breaking down complex carbohydrates into simpler sugars. This enzymatic activity aids in the breakdown of starches, potentially reducing digestive discomfort often associated with consuming traditional grains.
# 3. Enhanced Protein Content
The sprouting process triggers an increase in protein content and the availability of essential amino acids. This makes sprouted grains an excellent plant-based protein source, supporting muscle development, repair, and overall body function. More protein helps with glucose control and appetite. Anytime we can increase the protein amount of a food is a win. Read more about protein here.
# 4. Reduced Anti-Nutrients
Anti-nutrients like phytic acid, which can bind minerals and hinder their absorption, are naturally reduced during sprouting. This reduction enhances the bioavailability of minerals like iron, zinc, and calcium, promoting optimal nutrient utilization. For bone health, we pay attention to calcium absorption, so this is helpful.
#5 Balanced Blood Sugar Levels
Sprouted grains may have a lower glycemic index compared to their unsprouted counterparts. The gradual release of sugars into the bloodstream helps maintain more stable blood sugar levels. This helps anyone trying to reduce or avoid insulin resistance (prediabetes and diabetes). Read more about insulin resistance here.
#6 Increased Fiber Content
Sprouted grains retain their fiber content, supporting digestive health, regulating bowel movements, and contributing to a feeling of fullness. The fiber content also aids in weight management and overall metabolic health, including glucose metabolism.
#7 Rich in Enzymes:
Sprouted grains are abundant in enzymes. Enzymes play an important part in digestion because their job is to help break down carbohydrates, fats and protein. As mentioned above, they also enhance absorption of nutrients.
#8. Reduced Allergens
The sprouting process has been associated with a reduction in allergenic proteins found in grains. This may make sprouted grains a more tolerable option for individuals with sensitivities or allergies to certain grains.
Key Takeaway:
Choose sprouted grains when you have the option. There are sprouted grain options for bread (gluten and gluten free), brown rice, quinoa, oats, corn, buckwheat, farro and more. And, legumes (beans and peas) and seeds can be sprouted as well. You can also sprout grains at home – check out a recipe here.
Jen is a Registered Dietitian Nutritionist, Certified Diabetes Educator and experienced nutrition editor. She currently works as a private practice dietitian providing virtual consultations for people with osteoporosis, insulin resistance, weight management and more. She has a never-ending passion for education and enjoys sharing ways to optimize bone health and improve insulin resistance.