Food Trends in 2016 – “Sprouted Grains”
What are “Sprouted Grains”?
Food and Nutrition Magazine writes that they are made from whole grains, sprouted grains technically are seeds that germinate and begin to grow under ideal conditions. They generally offer the same or better nutrition benefits compared to regular whole grains. Some of the carbohydrates present in the grain are used as energy to grow the new sprout, leaving a higher concentration of protein and other nutrients. It’s believed that the enzymes activated to break down the grain’s starchy core yield an easier-to-digest grain and greater nutrient accessibility.
The Nutritional Effects of Sprouting
Depending on the type of grain, the sprouting process may increase vitamin C, folate, soluble fiber and antioxidants, and decrease gluten and insoluble fiber. Due to differences in baseline nutrient content, it’s important to note that sprouting does not produce the same effects for every grain.
- Sprouting was shown to enhance the folate concentrations in wheat pita bread as much as four times.
- Compared to whole wheat, sprouted wheat was shown to contain more dietary fiber and alpha-tocopherol – the most bioavailable form of vitamin E – among other compounds.
- Sprouting millet tripled the bioaccessibility of iron and also improved manganese and calcium bioaccessibility.
Those nutrient changes may yield additional health benefits. Preliminary research supporting the health benefits of sprouted grains is compelling. Several small studies reveal a handful of potential nutrition benefits, including higher dietary fiber and antioxidant capacity. While science confirms nutritive changes to the grain, this does not necessarily prove those benefits will be passed on to the person eating them — though there’s hope that it will.
A small Japanese study suggests that sprouted brown rice may help control blood sugar and promote better blood lipid profiles. Similarly, a small Canadian study found that sprouted wheat bread had the mildest glycemic response in overweight male subjects when compared to four other kinds of bread, including white, sourdough, 12-grain and 11-grain varieties. Additional areas of research include exploring the effects of sprouted grains on blood pressure and improved digestibility and tolerance.
Sprouted Quinoa Salad
- 1 cup sprouted quinoa (soak quinoa for at least 4 hours preferably overnight)
- 1/2 cup garbanzo beans
- 1/2 lemon juiced
- 10 cherry tomatoes cut into quarters
- 5 or 6 sundried tomatoes thinly sliced
- 2 Tbs. raisins
- 2 spring onions chopped
- 1/2 red onion chopped
- 3 Tbs. fresh mint finely chopped
- 1/4 cucumber finely chopped
- Add all of the above in a bowl and leave for a few hours to marinate together (I found the flavors are more intensely infused if left overnight in the fridge)
Recipe from – Sprout People