Sprouted grains, a popular food of the ’70s, are back. In fact they’re are becoming trendy and can be found in bread, cereal, pasta, and snack chips.
Sprouted grains refer to seeds of grain that are soaked in water and allowed to germinate, or begin to sprout. Once a root appears, the grains can be frozen, dried, or mashed and cooked into baked goods. They’re considered a whole grain and that grain can be wheat, rye, barley, spelt, or oat. Even naturally gluten-free corn, rice, amaranth, and millet flours are being made from sprouted grains.
Proponents say the health benefits are significant. Sprouted grains are said to be higher in nutrients such as protein and vitamins. But are the benefits being overstated?
“Whether there’s a significantly greater amount of nutrients or not, that’s not really clear,” says Dr. Julie Miller Jones, professor emerita at St. Catherine University in St. Paul, Minnesota. “Is it 10 percent more, enough to make a nutritional impact?”
Spouted grains are a touch sweeter and more flavorful than traditional whole grains.
“You’re breaking down some starch, which makes it taste sweeter,” says Jones, who attended a presentation on the topic at the American Association of Cereal Chemists International meeting in October. She says it’s a way for food companies to “get a sweet taste without added sugar.”
She adds that some of the enzymes produced during the sprouting process can make certain proteins easier to digest.
“It breaks down grain protein and legume protein, both of which are harder proteins for us to digest.”
In addition, sprouting activates certain plant enzymes that start breaking the cell wall down, which also improves digestibility.
As to the protein increasing, she says since the starch is being used up, it’s the percentage of protein that is going up, not the actual amount.
“When you measure it analytically, you have more protein, but you haven’t been making protein, you’ve been using up the starch so the percentage is higher.”
Sprouting causes the reduction of phytate, which improves the absorption of both iron and zinc, two key nutrients for both kids and their mommas.
Is there a downside to sprouting? Jones says that depending on how long you do it, “you can take all the beta glucan (fiber) out of things like oats or barley.”
Sprouted flour can be purchased online and at natural foods stores, but mainstream supermarkets are beginning to offer it as well.
For more information on how to sprout your own or baking with them, see the book “Bread Revolution” by Peter Reinhart.
Christine Palumbo is a Naperville-registered dietitian nutritionist who is eager to try her hand at some sprouted grain recipes. Find her at Christine Palumbo Nutrition on Facebook, @PalumboRD on Twitter or Chris
Sprouted coconut waffles
Serves four
INGREDIENTS:
2 large eggs
1/4 cup yogurt
1 1/4 cups water
3 tbsp. coconut oil
1/4 cup maple syrup (plus more for on top)
1 tbsp. vanilla extract
1 1/4 cups sprouted whole wheat flour
1/2 cup coconut flour
1/2 tsp. sea salt
1 tsp. baking powder
4 tbsp. dried, shredded coconut
DIRECTIONS: In a large mixing bowl, lightly beat the eggs. Add the yogurt, water, oil, syrup, and vanilla. Mix until blended. Add the remaining dry ingredients to the egg mixture and mix until blended.
Follow the waffle iron instructions for cooking. Adjust the consistency of the batter by adding more water or flour as needed.
Serve with butter and maple syrup.
NUTRITION FACTS: 410 calories, 51 g carbohydrate, 11 g protein, 19 g fat (15 g saturated fat), 490 mg sodium, 13 g fiber
Used with permission from Essen
