7 health benefits of sprouted grain bread!

Sprouted grain bread is made from whole grains that have started to sprout. However, what you might think of as a grain is actually a seed. With moisture and heat, whole grain seeds start sprouting into a plant.

The germination process offers several nutritional benefits, compared to breads made from grains or grain flours. In fact, emergence changes the nutritional profile of the grains, making their nutrients more readily available and possibly easier to digest.

Health benefits of sprouted grain bread:

1. Improves its nutritional value:

Bread is typically made from flour or ground grains. While whole grain breads include the whole grain, white breads contain only part of the grain. Most beneficial nutrients such as fiber, vitamins and minerals are removed during processing.

They are naturally richer in fiber and nutrients, although white flour is often fortified with vitamins and minerals to make up for what is lost during processing. Additionally, sprouted grain breads often include a variety of whole grains and legumes.

2. Helps regulate blood sugar:

Sprouting breaks down the starch in the grains, which lowers the carbohydrate content. One study found that sprouted-grain bread had the lowest carbohydrates available, with 34 grams in a 4-gram (110-gram) serving, compared to 44 grams in a 12-grain bread.

Also, because of its low carb content and higher fiber content, sprouted grain bread had the lowest glycemic index, compared to 11-grain, 12-grain, puff pastry, or white bread. The glycemic index is a measure of how quickly a food raises your blood sugar level. For this reason, sprouted grain bread is a good choice for people with diabetes or high blood sugar.

Additionally, grains absorb water during the germination process, making sprouted grains lower in calories than whole grain flours. Replacing sprouted grain bread with other types of bread can help with weight loss.

3. Higher in important nutrients:

Compared to other types of bread, sprouted grains are richer in certain nutrients, including protein, fiber, B vitamins, and Vitamin C. The germination process produces more of these nutrients and also removes antinutrients, which are substances that block the absorption of nutrients.

3. Germination Decreases Anti-Nutrients:

In addition to increasing nutrients, germination also decreases anti-nutrients. Antinutrients are substances naturally found in plants that help protect them from being eaten so the plant survives and produces offspring. However, in your body, these antinutrients inhibit digestive enzymes and prevent the absorption of nutrients, including minerals like Calcium , Magnesium , Iron , Phosphorus , and Zinc .

While cooking makes most grains and legumes edible, it doesn’t eliminate all antinutrients. Phytic acid is an antinutrient that remains after cooking. Blocks the absorption of Calcium , Iron and Zinc . The sprouting of grains and legumes significantly decreases the phytic acid content, which improves iron absorption by up to 50%. In one study, sprouting wheat increased iron absorption by more than 200%.

4. Aids in digestion:

Studies have shown that the emergence of whole grains is linked to better digestibility. The sprouting process breaks down the starch in the grains, making them easier to digest as they are partially predigested.

Also, since sprouted grains are living plants, they are richer in enzymes than unrefined grains, which help your body digest the food you eat. In particular, phytase and amylase enzymes increase during sprouting.

However, these enzymes can be deactivated during a high temperature cooking process. Therefore,  sprouted grain bread is baked at lower temperatures to preserve these enzymes. Another substance that affects digestibility is a compound called lectin. Like antinutrients, lectins are part of a plant’s defense mechanism.

Grains are typically rich in lectins, which have been linked to leaky gut, chronic inflammation and autoimmune disease. As a seed sprouts, the plant metabolizes lectins. Therefore, sprouted grains may be lower in lectins compared to their non-grown counterparts. One study found that lectin levels in wheat decreased by about 50% after 34 days of sprouting.

5. Low in gluten:

Gluten is the sticky protein found in wheat, barley , rye and spelt, responsible for the chewy texture of bread. It has recently received a lot of attention due to its potentially negative health effects. Gluten has been linked to inflammation, leaky gut, irritable bowel syndrome (IBS) and other health issues in some people.

Sprouting has been shown to decrease the gluten content in wheat by up to 47%, which can make sprouted grains easier to tolerate. However, emergence does not completely eliminate gluten. If you have celiac disease or a true gluten allergy, you should avoid sprouted grains that contain gluten.

In this case, sprouted gluten-free grains like Rice , Corn , and Quinoa are better choices for you.

6. Protects against chronic diseases:

Sprouted grains boost several antioxidants, including Vitamin C and  Vitamin E  and Beta- carotene . Antioxidants are chemical compounds that help protect cells from damage by neutralizing free radicals, harmful molecules that lead to oxidative stress . Oxidative stress has been linked to a number of chronic diseases, including diabetes , cancer, and heart disease.

7. Easy to add to your diet:

Finding sprouted grain bread is relatively easy these days. It is available at the market, at the health food store or even at a grocery store in your neighborhood. Most grain bread can be found in the refrigerator or freezer section. Plus, it tends to be denser and heavier than breads made with flour, so if you’re looking for fluffy white bread, it won’t fit the bill.

Final considerations:

Sprouted grain bread and whole grain breads are better options than white breads made from processed flours. However, it does have some advantages over other whole grain breads.

• It’s lower in carbs, higher in protein and fiber, and can be easier to digest.
• Sprouted grain bread is also lower in gluten and antinutrients and has a lower glycemic index compared to regular breads.
• With all its potential benefits, consider using it to replace at least part of your daily grain consumption.