Table Of Contents
- Why Sprout Grains (and Legumes and Stuff)?
- Disadvantages to Sprouting
- Why Soak Grains?
- Why Not Soak Grains?
- Sprouted and Soaked vs. “The Norm”
- What is Germinated Brown Rice (GBR)?
- Your Call!
In our quest for the healthiest possible grains and legumes, so far we’ve wrassled yeast into a jar and learned to feed it, coaxed things to sprout in our kitchens, and fiddled around with soaking oatmeal or flours. I hope you are convinced that sourdough preparation is proven to increase nutrients, improve digestibility and neutralize phytic acid in grains. Now for sprouting.
As with most nutritional questions, there are approximately 5,390 sides to this question, many of which are individual to each person, which multiplies that number by 7 billion.
Let’s amble through a little pro/con list, and then I’ll do the evil ending of letting you decide for yourself. Don’t say I didn’t warn you.
Why Sprout Grains (and Legumes and Stuff)?
Of the potential issues with consumption of grains, the most widely recognized is the carb problem. Carbohydrates can be stored as fat too easily, and many would say that carbs don’t give very well-metabolized energy, even whole grain kinds.
Sprouting cuts the carbs. Sprouting also increases Vitamins C and A immensely.
When a seed begins to sprout, many systems kick into place:
- Enzyme inhibitors, there to prevent the seed from germinating (beginning to grow) while in storage, are neutralized and done away with by the soaking action.
- Once the inhibitors are gone, the new plant is able to begin consuming the stored food (in the endosperm – the starch!) and using that energy to grow a sprout.
- Some energy is used in this process, which is why it makes sense that sprouts have fewer calories than the legume or grain in its whole form.
- The growing plant also activates phytase, an enzyme that will help break the phytate bond and dissolve phytic acid. This releases phosphorus, calcium, iron, and other good minerals from their bondage inside the seed.
- Destroys lectins, which trigger inflammation and related problems
Disadvantages to Sprouting
- Some sources say the phytate content is not affected as much with sprouting as soaking
- It takes more pre-planning and a smidge more time than soaking
- If you don’t have at least a grain grinder and preferably a dehydrator, you can’t sprout your own grains for baking
- Sprouted flour, when purchased, is very expensive – so if soaking works for flour, it may feel like a better option
Why Soak Grains?
- Also neutralizes enzyme inhibitors
- May reduce phytic acid’s effect on bonded minerals, more so percentage-wise than sprouting, but still less than sourdough and far less than 100%
- Although using the accelerated fermentation for brown rice can reduce phytic acid by a whopping 96%
- May begin to break down the gluten proteins, helping some people tolerate gluten better
- Some individuals find that soaking really makes a difference in their tolerance and digestion of grains. Some also find that sprouting is the only thing that works! (Perhaps the difference is whether the original problem with grains for that person is phytates, gluten, or lectins.)
Why Not Soak Grains?
- Some sources say phytic acid is actually helpful to our systems
- May break down fiber, which may or may not be healthy (talk about confusing!)
- Doesn’t touch lectins
- May not be as effective when already flour, especially if not freshly ground
Sprouted and Soaked vs. “The Norm”
I would love to find some science that compares the nutrition, enzyme inhibitors and phytates in an amount of beans, and then that exact handful examined after soaking and after sprouting. It’s hard to compare one cup of dry vs. sprouted beans or even one ounce, because I know that sprouting makes beans feel lighter and increases their size simply because they’ve begun growing.
To make the following comparison list, I compared Hard Red Winter Wheat with Sprouted Wheat (both uncooked, I assume) and cooked kidney beans with sprouted cooked kidney beans at Nutrition Data. Here is what I found:
Sprouting kidney beans increases:
- Vitamin A and C (C is incredible – from 2%DV to 59%DV)
- Sodium (4x)
- Protein (by ½)
- Fats (5x)
Sprouting decreases:
- Carbs (by 2/3)
- Fiber (almost to nothing)
- Folic acid (by half)
- Niacin
- Vitamin K (to zero)
- Vitamin E (to zero)
- Vitamin B6 in half
- Choline (to zero)
- Total calories (by 2/3)
- glycemic load (by 2/3)
- inflammation factor (considerably in wheat)
The decrease in carbs makes perfect sense, since initiating the sprout effectively changes a seed full of starch into a baby plant, which begins to consume that starch. This may make sprouted beans a better option for diabetics:
When a dormant seed sprouts, its starch is converted into simple sugars, and long chain proteins are split into smaller, easily digestible molecules. Sprouted beans and seeds are like a pre-digested food, one of the most enzyme-rich and nutritious foods known . (source)
In wheat, unlike kidney beans, the protein and fats both decreased by 2/3.
Perhaps although the total amounts of minerals and vitamins seem to be decreased, they are more bioavailable to us post-sprouting?
Here’s what the real researchers found:
One study out of the University of Minnesota found that the nutrient density of sprouted wheat was in some instances hundreds of times higher than in whole wheat, specifically in vitamin C, folic acid, niacin and riboflavin (vitamin B2). (source) These studies have also demonstrated a significant increase in various enzymes, including amylase, protease and lipase. (source)
Handy! Sailors who knew better wouldn’t worry about eating their citrus and saving the rest for later. They could just sprout grains to get their Vitamin C.
UPDATE: I just read this: “Soy and kidney bean sprouts are toxic and should be avoided. Sprouted lentils, black eyed beans, partridge peas, peanuts and vetch retain phytates which cause poor digestion and gas,” here, and although the author doesn’t source his post, he’s right about many of his facts. Besides that, these sprouted lentils DID give me awful gas! (Bet you wanted to know that, right?)
UPDATE: Readers chime in with helpful info! Check the comments, but here’s a highlight: “Kidney bean sprouts may not be eaten raw, due to a high level of phytohemagglutinin. Boiling for 10 minutes destroys this protein structure and makes them safe. (Meaning, probably not the best bean to cook on low in your crockpot.)”
What is Germinated Brown Rice (GBR)?
In my eyes, GBR is the link between the proven benefits of sprouting and the practice of soaking grains that I’m exploring.
To germinate rice, you simply soak in warm water overnight, drain and continue to kep moist for a time. Sounds just like sprouting for me!
ABC Science says that “Germinated rice contains much more fiber than conventional brown rice, say the researchers, three times the amount of the essential amino acid lysine, and ten times the amount of gamma-aminobutyric acid (GABA), another amino acid known to improve kidney function.” It also may fight Alzheimer’s and pumps up the zinc in the wheat.
Because of the relatively low phytase content in brown rice and the necessity of phytase to neutralize the phytic acid, you need to make sure you’re finding some phytase somewhere. With my morning oats, I just add a scoop of whole wheat flour. Here is a new way to soak rice. It calls for saving just a bit of the soak water for the next batch of rice, whenever that may be!
Your Call!
The information for this post pretty much comes from my own former posts on the subjects as found in myexploration of soaking grains. They’re all cited well within those individual posts.
I still remain convinced that sourdough is the best way to go for healthy grains, but there’s a big commitment to sourdough, and although the teachers at GNOWFGLINS eCourse can show you how to make (seriously) just about everything with sourdough, there are still some grains (oatmeal, brown rice, quinoa) that you’d eat differently, without sourdough.
So. Maybe a mixture of both is the way to go.
Will you be soaking, sprouting, or souring your grains?
Unless otherwise credited, photos are owned by the author or used with a license from Canva or Deposit Photos.
FAQs
Soaking, fermenting or sprouting your grains before cooking them will neutralize the phytic acid and release the enzyme inhibitors, thus making them much easier to digest and making the nutrients more assimilable.
Do sprouted grains need to be soaked? ›
It's best to use a sourdough recipe or to use sprouted grains because they don't need to be soaked. You can also mix the liquid ingredients of your recipe together with your flour, cover them well, and leave the batter at room temperature overnight, as in this recipe for Milk and Honey Sandwich Bread.
Is sprouted grains better than whole grains? ›
So sprouted grains have more available nutrients than mature grains,” Secinaro says. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein. Sprouted grains also may have less starch and be easier to digest than regular grains.
Do sprouted grains have less phytic acid? ›
Phytic acid is an antinutrient that remains after cooking. It blocks the absorption of calcium, iron and zinc ( 12 , 13 ). Sprouting grains and legumes significantly decreases their phytic acid content, which improves iron absorption by up to 50% ( 8 , 14 , 15 ).
Does soaking grains remove nutrients? ›
Several studies have recognized the importance of soaking to help discard anti-nutrient compounds in the soaking water. It's usually best to soak beans, nuts, seeds, and grains for several hours, but if we're tight on time, soaking for a few minutes is better than not soaking at all!
Which grains should be soaked? ›
What grains should be soaked?
- Oats, rye, barley, wheat and quinoa should always be soaked (or fermented).
- Buckwheat, rice, spelt and millet can be soaked less frequently.
- Whole Rice and whole millet contain even less phytates so it's not necessary to always soak.
The sprouting process increases the level of available antioxidants in cereal grains. Normally, up to 90% of polyphenols are unavailable for use by the body; however, sprouting makes them more accessible. Antioxidants known as polyphenols are especially important because they inhibit the inflammatory process.
How many hours sprouts should be soaked? ›
The norm is 8-12 hours, but some soak for only 20 minutes, some occasionally soak in warm or hot water and for more or less time - Check the seed information pages for the seeds you are sprouting. Skim off any non-seeds that are floating on the water*.
What happens if you soak sprouting seeds too long? ›
Too much soaking in water and a seed will drown. It is recommended that you only soak most seeds for 12 to 24 hours and no more than 48 hours. The seeds of some species of plants can survive longer soakings, but you should only do this if the specific instructions for this species recommend so.
Is Ezekiel bread sprouted whole grain? ›
While most wheat breads contain one grain, Ezekiel Bread has six sprouted whole grains and legumes.
Edible sprouts such as alfalfa, broccoli, mung bean, and radish sprouts, are excellent sources of antioxidants, essential amino acids, and a handful of nourishing vitamins and minerals.
Is Ezekiel bread 100% whole grain? ›
Food For Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread. The original - flourless - low glycemic.As described in the holy scripture verse: "Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt, and put them in one vessel, and make bread of it... "Ezekiel 4:9.
Does sprouting remove phytic acid? ›
In addition, sprouting and lactic acid fermentation help degrade (break down) phytic acid ( 11 ). Several methods can be used to reduce the phytic acid content of foods, including soaking, sprouting, and fermentation.
Which grain has least phytic acid? ›
White rice and white bread are low-phytate foods because their bran and germ have been removed; of course, they are also devitalized and empty of vitamins and minerals.
Why sprouting should not be done before consuming the grains? ›
Sprouting kills many vital vitamins.
Is soaking the same as sprouting? ›
Soaking is what it sounds like: you're soaking the beans, grains, nuts and seeds before cooking. Sprouting can come after soaking and allows the food to germinate or sprout (much like it would if you were growing it in the ground for food) before cooking.
What happens if you don't soak grains? ›
Whole grains are wonderful in flavor and I'm glad you are using those such as millet. Soaking is not necessary but it does appear to make it easier to digest and breaks down the phytic acid that blocks absorption of some nutrients.
Does apple cider vinegar remove phytic acid? ›
Soaking grains overnight with lemon juice or apple cider vinegar, then discarding the soaking water, accomplishes two important things — it removes the phytic acid which inhibits the absorption of zinc, calcium, iron and other essential minerals, and it transforms the grains from acidic to alkaline-forming.
Which seeds should not be soaked? ›
By soaking the seed, it enables the new growth from the inside to push through the hard shell and grow. The seeds that could benefit from a good soaking include: corn, pumpkin, beans, chard, beets, and peas. The seeds you shouldn't soak include: carrots, lettuce, radish, celery, turnips, and spinach.
What are the top 5 healthiest grains? ›
Moreover, eating whole grains in their whole forms—such as brown rice, barley, oats, corn, and rye—are healthy choices because they pack in the nutritional benefits of whole grains without any additional ingredients.
Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them. An example is dried beans.
What are the disadvantages of eating sprouts? ›
Summary Sprouts are prone to contamination with harmful bacteria such as E. coli and Salmonella. Children, pregnant women, the elderly and people with weak immune systems should consider avoiding raw sprouts.
What grains are best for an anti inflammatory? ›
Guidelines for an Anti-inflammatory Diet
Choose mostly whole grains as opposed to foods made from refined flours. Whole grains include millet; basmati, brown or wild rice; quinoa; amaranth; flax; wheat berries; barley; steel cut oats and buckwheat.
Is Ezekiel bread inflammatory? ›
Ezekiel Bread Benefits
Aside from the benefits of eating 100% whole grains—such as improving heart health, lowering diabetes risk and reducing inflammation, Food for Life uses sprouted grains in most of their bread, which might add some additional nutrition to their products.
Is boiled sprouts better than RAW? ›
As per experts, raw sprouts are even difficult to digest as compared to the cooked ones. Your body might not be able to absorb all the nutrients of the seeds and beans in the raw form. Cooking the sprouts slightly makes the nutrient more accessible to the body.
Can you rinse sprouts too much? ›
At least twice a day is recommend, 3 to 4 times a day is better. Keeping the seeds/sprouts moist allows them to germinate, and rinsing them frequently helps keep bacteria from growing. Completely drain your seeds/sprouts after each rinse. Rinsing is key to safety.
Why seeds are soaked in water before sprouting? ›
Soaking can accelerate germination and increase the proportion of seeds that successfully germinate. Seeds have evolved a protective coating around the embryo so the embryo can survive being dispersed by some means. The coating protects the seeds until they find themselves in a suitable place to grow into a new plant.
Do you need to disinfect seeds before sprouting? ›
Is it necessary to disinfect the seed? Although disinfecting seed is not necessary for sprouting, we recommend disinfecting your seeds prior to sprouting, because if not properly disinfected, all seeds have the possibility of carrying foodborne pathogens.
How do you disinfect seeds before sprouting? ›
How to Clean Seeds for Sprouting
- Bleach – follow the directions on the container, usually 3/4 cup of unscented bleach per gallon of water. Soak for at least 5 minutes and then rinse with clean water (see above).
- Star San – available at most brewing stores.
One easy way to make seeds germinate faster is to presoak them for 24 hours in a shallow container filled with hot tap water. Water will penetrate the seed coat and cause the embryos inside to plump up. Don't soak them for longer than 24 hours because they could rot. Plant the seeds immediately in moist soil.
Ezekiel bread is one of the healthiest breads available. It is made with several types of sprouted grains and legumes, including wheat, millet, barley, spelt, soybeans and lentils. The grains are allowed to sprout before processing, so they contain lower amounts of harmful antinutrients.
Is sourdough bread better than sprouted bread? ›
Both breads are healthier for you and easier to digest, especially if you are gluten sensitive and need to eat gluten-free bread. Although sprouted grain bread has some gluten, the process of soaking and sprouting the wheat increases the nutrient value and reduces the gluten content 2 and other negative side effects.
Does Ezekiel bread spike blood sugar? ›
The bread apparently also has a low glycemic index, which means it's less likely to cause spikes in blood sugar compared to other more refined breads.
Which sprout has highest protein? ›
Chickpea sprouts
They pack significantly more protein than other sprouts and are loaded with nutrients. One cup (140 grams) of chickpea sprouts offers ( 24 ): Calories: 480. Carbs: 84 grams.
Are sprouts the ultimate Superfood? ›
Sprouts are abundant in fiber, vitamin C, proteins, and calcium, said Ishti Saluja, a nutritionist. Sprouts, known to be extremely nutritious and a powerhouse of proteins, are widely consumed for breakfast and even as a snack. They are also a rich source of fibre, calcium, vitamins A and C, potassium, and phosphorus.
Which sprouts should I eat everyday? ›
Mung sprout is proven to keep up the good health as it has the essences of protein, fibre, Vitamins A, C, D, E & K, and minerals such as potassium, folate, copper, and zinc.
Which Ezekiel bread is healthiest? ›
Food for Life sprouted grain Ezekiel 4:9 breads are certified organic and vegan. All of these reasons support the statement that Food for Life Ezekiel 4:9 sprouted grain breads are the healthiest bread you can eat.
Does Ezekiel bread have glyphosate? ›
Vegan. BioChecked: Non Glyphosate Certified. Certified Organic Non-GMO.
Why is it called Ezekiel bread? ›
Ezekiel bread is a flourless bread made from sprouted grains. It's named after the Old Testament verse Ezekiel 4:9, which reads: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself…” It has a rich flavor and dense texture.
Does sprouting destroy lectins? ›
Sprout seeds, grains, or legumes to decrease their lectin content. Lectins are mostly found in the seed coat. When you add water, the seed germinates, and the coat gets metabolized—along with the lectins. Generally, the longer the sprouting time, the more lectins are deactivated.
When sprouting at home, it's important to keep in mind some quick tips to limit the growth of harmful bacteria during the process.
- Sanitize Your Sprouting Container. ...
- Use Filtered or Bottled Water. ...
- Rinse Your Sprouts Frequently. ...
- Avoid Standing Water. ...
- Store Your Sprouts in a Dry, Cool Location. ...
- Wash and Wait.
Phytic Acid Risks: Impaired Mineral Absorption
Deficiencies in these minerals can result in health problems including: Anemia. Fatigue. Weakness.
What destroys phytic acid? ›
Fermenting. Fermentation and bread leavening (using yeast) can help to break down phytic acid due to the activation of native phytase enzymes, reducing the number of phosphate groups.
Which food is highest in phytic acid? ›
Here are four foods high in phytic acid:
- Beans. Most beans and legumes contain a high amount of phytic acid. ...
- Seeds. When a plant is ripening, phytate rapidly accumulates in its seeds. ...
- Nuts. Nuts naturally contain a high amount of phytic acid. ...
- Grains.
Unfortunately "the bad" about oats are: Relatively high levels of phytates.
Are sprouted grains really healthy? ›
So sprouted grains have more available nutrients than mature grains,” Secinaro says. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein. Sprouted grains also may have less starch and be easier to digest than regular grains.
Are sprouted grains healthier? ›
Sprouted grains have lots of health benefits. The germinating process breaks down starch in the grain, which increases the relative amount of vitamins and nutrients it contains. Folate, fiber, vitamin C, zinc, magnesium, and B vitamin levels are all higher in sprouted grains than they are in traditional grains.
Why are sprouts a high risk food? ›
Sprouts can be contaminated with bacteria such as E. coli, Listeria, and Salmonella. People with low or compromised immune systems should not eat any type of raw or lightly cooked, still crunchy sprouts.
Does soaking reduce phytic acid? ›
Several methods can be used to reduce the phytic acid content of foods, including soaking, sprouting, and fermentation.
Should you soak whole grain rice before cooking? ›
Soaking is optional, but we recommend it! Soaking grains helps to remove some of the naturally-occurring phytic acid in the grain, which helps improve digestibility and speed cook time. To soak: Add rice to a large mixing bowl or pot and cover with twice the amount of lukewarm water (1 cup rice + 2-3 cups water).
Soaking not only softens the oats, but it also makes them more tender, quicker to cook, and easier to digest. In a side-by-side comparison, we found that unsoaked oats lacked that fluffy, creamy texture soaked oats provide.
Why are grains soaked before adding them to dough? ›
It plumps them full of moisture so they don't suck moisture out of the dough while it is rising. This is especially important when you are baking sourdough bread which sits around for so long – plenty of time for the seeds and grains to refresh themselves at the expense of your bread.
What foods are highest in phytic acid? ›
Here are four foods high in phytic acid:
- Beans. Most beans and legumes contain a high amount of phytic acid. ...
- Seeds. When a plant is ripening, phytate rapidly accumulates in its seeds. ...
- Nuts. Nuts naturally contain a high amount of phytic acid. ...
- Grains. Grains contain phytic acid, but only if they haven't been processed.
If you place rice into the fridge soaking in 100% pure water you can leave it for up to 48 hours. Generally, food at room temperature should not be left for more than 2 hours due to the risk of bacteria growing and causing a hazard to health, so be sure to place it in to soak immediately.
Do chefs wash rice before cooking? ›
Both culinary experts share that washing rice depends on the type of rice as well as the dish. Kernan says that risotto, paella, and sushi each call for different types of rice. Out of the three, rice for sushi is the only one that needs to be washed.
Does soaking rice remove starch? ›
Another method is to soak the rice for 30-40 minutes and rinse it later to reduce the starch content. The same method should be followed for de-starching legumes, grains and pasta.
Do sprouted oats have less phytic acid? ›
Sprouting increases the protein6 and free amino acids in oats2. Although lower in phytates to begin with, sprouting oats for 24 hours breaks down antinutrient phytates by 13 to 20%2 to improve the bioavailabilty of vitamins and nutrients. In addition, sprouted oats are higher in magnesium11 and GABA12 than raw oats.
Do sprouted oats contain phytic acid? ›
Oats contain phytic acid, which impairs the absorption of iron, zinc, calcium, and more1 , and blocks the production of digestive enzymes, making your oats much harder on your stomach. Reduction of phytic acid is just one reason that traditional cultures usually soak, sprout, or ferment their nuts, seeds, and grains.
Should you wash oats after soaking? ›
Soak the oats for 8-24 hours in enough water to cover them plus a few extra inches. They tend to swell a bit while they soak. Drain and rinse really well. Rinse until the milky water starts to turn clear.
What grain is easiest to digest? ›
White rice
When looking for grains that are easy on the digestive system, white rather than brown, black, or red rice may be a better option. Enriched white rice will have added vitamins and minerals, which enhance its nutritional value. Half a cup of long grain, dry, brown rice provides : 300 calories.
Cooking, soaking overnight in water, sprouting (germination), fermentation, and pickling can all break down phytic acid so that the phosphorus can be released and absorbed by the body. Some natural bacteria in the colon contain the enzyme phytase and can also help to break it down.
