All living things go through many changes when they grow. Grains are no exception. The biochemical changes that occur as grain sprouts affect both micro- and macro-nutrients. This makes the nutrition in the grain more available to the growing plant, and to us when we eat sprouted grain. Sprouted grain seeds are now a health food staple.
A grain seed consists of three parts: the bran, the germ, and the endosperm. The germ is the baby plant embryo. The endosperm contains starch that the embryo can turn into sugars to feed on as it develops, before the plant can make food on its own. The bran not only protects the unsprouted grain, but also adds nutrients.
Sprouted grains are also known as malted grains. There is no definition in food regulations for “sprouted grain,” so the Cereals and Grains Association made their own definition.
“Malted or sprouted grains containing all of the original bran, germ, and endosperm shall be considered whole grains as long as sprout growth does not exceed kernel length and nutrient values have not diminished. These grains should be labeled as malted or sprouted whole grain.”
Every type of grain contains different nutrients. When sprouted, these nutrients change in ways unique to each grain type. The results also depend on germination conditions such as light, temperature and time. In all cases, the nutrients in the grain become more bio-available.
The starch in the endosperm is broken down by plant enzymes into simple sugars that are more easily digested. Proteins are broken down by plant enzymes into peptides and amino acids. The gluten protein in barley, rye, and wheat is “pre-digested” by plant enzymes in the sprouting seeds. People with non-celiac gluten sensitivity may be less reactive to the gluten in sprouted seeds.
Sprouted seeds also contain less phytate. This is a common chemical in plant foods that binds some minerals, making them less available in the diet. Sprouting decreases the amount of phytate in the seed, making phosphorus and other minerals easier to absorb.
Sprouted grains generally cook faster than unsprouted grains, because of the changes that have occurred within the seed.
Sprouted seeds may be dried and ground into flour. This flour acts a little differently from regular grain flour, in that the gluten bonds are stronger. That means less kneading is necessary. Fermentation is more rapid, reducing rise times. Products made with sprouted grain flour have a longer shelf life.
Ready to try some sprouted grain recipes? Here are some links.
How to Make Sprouted Grains - https://www.thekitchn.com/how-to-make-sprouted-grains-cooking-lessons-from-the-kitchn-204466
Sprouted Whole Grains - https://savoringtoday.com/category/soaked-sprouted-grain/
Homemade Ezekiel Bread - https://littlebitesofjoy.com/home-made-ezekiel-bread/
