Unlike refined grain foods, whole grain breads are rich in dietary fiber. According to the U. Department of Agriculture, eating fiber-rich foods may reduce your risk of developing coronary heart disease. The fiber found in whole grain foods is also useful for weight management, because it helps you feel full with relatively few calories.
Sprouted grain bread has a few advantages over whole wheat bread. Whole wheat bread is made from whole wheat kernels ground into flour, while sprouted grain bread is made from kernels that are allowed to sprout before they're baked into bread. Many sprouted grain breads also a variety of grains and legumes, such as barley, oat, millet and even lentils. This diversity provides a larger array of amino acids than found in whole wheat bread. According to the Whole Grains Council, sprouted grains are also easier to digest compared to other whole grains, while the sprouting process increases the bioavailability of some vitamins and minerals.
Although sprouted grain bread may have a few nutritional advantages over other whole grain breads, these differences are not significant, according to American Dietetic Association spokeswoman Ruth Frechman. One serving of sprouted grain bread contains approximately 15 grams of protein, compared to 11 grams in grain bread 3. Sprouted grain bread also contains more fiber than other breads 6. One study found that sprouting brown rice for 48 hours increased its fiber content by 6.
Sprouting it for 96 hours increased fiber by Sprouting also increases the antioxidants vitamins C and E, as well as beta-carotene In addition to increasing nutrients, sprouting also decreases antinutrients. Antinutrients are substances naturally found in plants. Some bind nutrients, making them resistant to digestion, while others inhibit digestive enzymes and reduce nutrient absorption.
Though cooking increases the digestibility of most grains and legumes, it does not eliminate all antinutrients. Phytic acid is an antinutrient that remains after cooking. It blocks the absorption of calcium, iron and zinc 12 , Sprouted grains are higher in several nutrients, including protein, fiber, vitamin C, folate and beta-carotene.
In addition, sprouting decreases antinutrients, making the nutrients in the grains more readily available to your body. Studies have shown that sprouting whole grains is linked to better digestibility In particular, the enzymes phytase and amylase increase during sprouting However, these enzymes may become deactivated during a high-heat baking process. Therefore, some sprouted breads are cooked at lower temperatures to preserve these enzymes.
Another substance that affects digestibility is a compound called lectin. Grains are typically high 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 unsprouted counterparts 7. Sprouted grain bread may be easier to digest, as sprouted grains are higher in enzymes and lower in lectins, compared to unsprouted grains. Gluten is the sticky protein found in wheat, barley, rye and spelt that is 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 problems in some people 21 , 22 , However, sprouting does not entirely 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 , such as rice, corn and quinoa, are better choices for you. Sprouted grain bread contains less gluten than breads made from unsprouted grains. While this may improve tolerability, people with celiac disease or an allergy to wheat should still avoid sprouted, gluten-containing grains.
Sprouting grains increases several antioxidants, including vitamins C and E and beta-carotene Antioxidants are chemical compounds that help protect your cells from damage by counteracting free radicals, harmful molecules that lead to oxidative stress. Oxidative stress has been linked to several chronic diseases, including diabetes, cancer and heart disease A similar study on millet showed that sprouting increased levels of flavonoids and phenols as well Swapping sprouted grain bread for regular bread is an easy way to get more antioxidants from your diet.
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This article reviews phenylalanine benefits, side effects, and sources. Health Conditions Discover Plan Connect. Ezekiel bread is as healthy as a bread gets. But is it as healthy as marketers claim? This article takes a closer look. What Is Ezekiel Bread? Share on Pinterest. What Does Sprouting Do? There are genes, proteins and enzymes that can turn a tiny seed into an entire plant. When the grain receives the right signals, a complex biochemical process begins.
A sprouted seed is somewhere between being a seed and a full-fledged plant. To get their genes to the next generation, they need to survive. One example is soybeans. Due to enzyme inhibitors, they are toxic when raw. Many non-industrial populations throughout the world have eaten grains without problems. Summary Sprouting reduces antinutrient levels in grains.
Are Sprouted Grains Healthier? The benefits of this are twofold: Sprouting increases the number of healthy nutrients. Sprouting reduces the number of antinutrients.
How Sprouting Increases Nutrients Due to the sprouting process, Ezekiel bread may contain more of some vital nutrients. By sprouting the seeds, Ezekiel bread should be more nutritious than most other types of bread.
Summary Sprouting increases nutrient levels and availability in grains and seeds. How Sprouting Decreases Antinutrients Sprouted grains also have lower numbers of antinutrients , which are substances that inhibit the absorption of minerals: Phytic acid is a substance found in grains and seeds. It can bind minerals like zinc, calcium, magnesium and iron and prevent them from being absorbed.
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