2014 Nutrition Trend: Sprouting Grains

Whole grains are one of the best nutritional choices, but sprouted grains takes nutrition to the next level, according to dietician Christina Meyer-Jax. There is a protective layer of anti-nutrients that surrounds grains.  The anti-nutrients block the body from absorbing all the vitamins and minerals the grain holds.  By sprouting the grains first and eating them at just the right time before the plant has used up the nutrition for growth, you can access more nutrition–vitamins, minerals, and omega-3s.

Timing is crucial with sprouting.  To start the germination process in grains, just the right time, temperature, and moisture are needed.  If there is too much moisture, the grain will drown.  If it splits, it is because it is water-logged.  The sprout may start to emerge at that point, but unless the moisture is removed the sprout will rot.  If the sprout grows for too long, it becomes a new grass stalk which is not digestible for humans.

Some people find that sprouted grains are actually easier to digest because those anti-nutrients have been taken away.  According to Claude Aubert Dis-Moi Comment Tu Cuisines,

“Sprouting accomplishes a veritable predigestion of grains. Phytic acid, which blocks the absorption or calcium and magnesium, is largely decomposed. So are certain sugars which cause intestinal gas. Part of the starch is transformed into sugars and numerous enzymes that aid digestion are produced.”

Research also has shown that sprouted brown rice is good for diabetes, lowers risk of cardiovascular disease, and fight depression and fatigue in nursing mothers.  Sprouted barley has been linked to lower blood pressure, while sprouted buckwheat protects against fatty liver disease.

There are two main methods to using sprouts–wet and dry.   The wet approach involves mashing up the wet sprouted grains into a purée.  It is then used in products like tortillas, breads, muffins, etc. and will often be labeled “flourless.”  In the dry approach, the grain is sprouted and then allowed to dry.  The dried sprouts can be stored until used in cooking.  The dry sprouts can also be milled into a sprouted grain flour.

Purchasing sprouts or products that use sprouts is normally more expensive than buying the normal version.  However, you can easily sprout grains at home yourself and make sprouted grain flour.

1. Fill quart canning jars half-full with grain.
2. Fill the jar with water and let sit overnight at room temperature.
3. Drain and rinse the grain.  Special grain sprouting lids are useful because you can leave the jars upside down and all the moisture will drain out.
4. Rinse and drain several times during the day, keeping it moist until it sprouts.
5. As soon as you see it sprouting, dry the grain. You can spread it out in a dry, warm place–ideally a dehydrator, but you can use your oven on a very low setting if you watch carefully to make sure you don’t toast the grain.
6. Once the grain is dried, you can grind it like regular grain.  Use it in recipes where soaking the batter isn’t an option (cookies or pastry).

For more information on nutrition and becoming more healthy and fit, contact me.  I want to help you reach your full potential.