Is Sprouted Bread Healthier and Tastier Than Whole Wheat?

Sprouted grains are whole grains that have been allowed to sprout for a short time before the plant is killed. Because they are whole grains they contain the germ, the endosperm (containing starch), and the outer bran layer. Sometimes, the sprouted grains come with a husky external layer that serves as an extra layer of protection. The germ in the whole sprouted grain is the embryo, which stores the nutrients necessary for the grain to grow into a sprout. Given time, the sprout grows into a plant.

In bread making, once the grains sprout (come out of the seed) and grow as long as the grain kernel, they are prevented from growing further and are used to make sprouted grain breads. If the sprouts are allowed to grow further, they begin to utilize the nutrients stored in the grain. As a result, they reduce the overall nutritional value of the sprout for humans. Some of the most widely available sprouted grain breads use corn, clover, alfalfa, barley, wheat, rye, millet, and oats.

Sprouted grain breads come with a host of health benefits.

Sprouted grain breads contain a wider variety of nutrients compared to regular breads. Research indicates an increase in the fiber content of sprouted grain breads, which also aids digestion.

According to a 2013 study, the fiber content in sprouted grain bread is higher than in other breads. Another 2014 study found that sprouted brown rice increases fiber content by more than 5%. According to the study, increasing the duration of sprouting led to a direct increase in the fiber content of brown rice. Allowing the rice to sprout for longer also increases the vitamin content.

The germination process breaks down the starch and increases the nutrient content compared to mature grains. This makes essential nutrients such as amino acids, folate, vitamin C, zinc, iron, magnesium, proteins, and minerals more readily available to your body and makes it easier to digest. The process also increases the nutritional value of several substances.

A 2012 study found that sprouted grain bread contains more protein than unsprouted multigrain breads. A separate 2012 study revealed a dramatic increase in the folate levels of sprouted wheat bread. According to the study, using sprouted wheat flour to make bread more than doubles the folate levels.

Sprouted grain breads not only make a variety of nutrients available for physiological processes but also reduce the anti-nutrient levels in the system. While nutrients support critical bodily functions, anti-nutrients impede the absorption of essential nutrients and hamper normal processes. Some examples of anti-nutrients include lectins, oxalates, and phytates (phytic acid).

Anti-nutrients occur naturally in many plants and animal food sources. A vital anti-nutrient function in plants is protecting them from bacterial infections and preventing them from becoming easy prey for insects.

Grains are usually rich in phytates, which have certain health benefits. They exhibit effective antioxidant properties, prevent DNA damage, and impede the growth of cancerous cells. Some research also suggests an active role of phytates in preventing kidney stones by obstructing the collection of calcium. But it’s still considered an anti-nutrient as humans don’t have the enzyme (phytase) necessary to break down phytates.

The germination process of sprouted grains breaks down the phytates, thus reducing the anti-nutrient content of the grain and making it easily digestible.

Regular non-sprouted grains contain large amounts of amylopectin, a carbohydrate linked to high blood sugar levels, which increases the risk of metabolic conditions such as type-2 diabetes.

Many studies have linked the intake of regular grain breads with increased blood glucose levels. A 2012 study found that eating sprouted grain breads reduces the glycemic index and lowers glucose levels in overweight and obese individuals.

Separate studies found sprouted grains had higher amounts of fiber 48 hours after sprouting than non-sprouted grains. The high fiber content in sprouted grains kept blood sugar levels in check. Studies show that this holds true for individuals with high fasting glucose levels as well as those with lifestyle conditions like type-2 diabetes.

If you’re allergic to gluten, sprouted grain breads are a great option as they contain very low amounts of gluten. Gluten, a naturally occurring protein, is widely linked to wheat-based foods but is also found in other grains, such as rye, barley, spelt, emmer, and farro. The gluten is responsible for binding food together and giving dough its elastic properties.

Gluten allergy is common, so the U.S. Food and Drug Administration stipulates manufacturers must label gluten in all packed foods. It’s linked to other physiological conditions such as inflammation, celiac disease, and irritable bowel syndrome.

According to a 2017 study, sprouted grains contain considerably lower amounts of gluten than regular grains. Sprouting sometimes reduces the gluten content by almost 50%. Keep in mind sprouting only partially removes gluten content. If you have an intense gluten allergy or any other gluten-related condition, it’s better to avoid eating sprouted grains containing gluten, lie wheat and spelt. You can explore other gluten-free sprouted grains like buckwheat, millet, quinoa, teff, and sorghum.

Whole wheat breads and sprouted grain breads are better than white bread, which contains processed flour. But recent research indicates sprouted grain breads are a healthier option than whole wheat bread.

Sprouted grain breads contain several nutrients. You can choose from a wide variety of grains – quinoa, barley, rye, buckwheat, millet, corn, oats, and alfalfa – that offer distinct flavors. Sprouted grain breads keep your blood sugar levels in check, have low gluten content, and reduce the harmful effects of anti-nutrients.