By now, you’ve probably heard of and seen sprouted grain breads at the grocery store or farmers market. It may seem like a new dietary fad, but the methods used to prepare sprouted grain bread They have existed for thousands of years.
If you’re looking for a healthiest type of breadmore digestible and better absorbed, it is time to seek sprouted grain bread. It’s made with nutrient-dense ingredients, and they’re soaked to release all of their healthy goodness.
If you love making your own healthy foods and knowing exactly what goes into them, you can sprout grains at home and make homemade bread that can be enjoyed even for months if you freeze it.
What is sprouted grain bread
Sprouted grain bread is made from sprouted whole grains. The sprouting process breaks down the grain’s carbohydrates and proteins, which can make it easier to digest and absorb nutrients.
During the germination process, the beans are soaked in water until they begin to grow. The sprouts are then drained and ground so they can be used to make bread.
A typical loaf of whole grain bread is made with flour and ground grains that have not gone through the soaking and sprouting process. White breads are made with only part of the grain and go through a process that removes most of the nutritional value.
100 percent sprouted bread is the best
Although the term “sprouted” is used in many bread products and is associated with many benefits, not all sprouted grain breads are created equal. The best types of sprouted bread indicate that they are 100 percent sprouted, such as Ezekiel bread.
These breads are often found in the refrigerated or frozen sections because they are not made with preservatives and do not have a long shelf life. High-quality sprouted wholemeal bread It usually contains grains and legumes, such as wheat, millet, rye, spelled barley and lentils.
Benefits of sprouted grain bread
Sprouted grains change their nutritional profile and allow the body to digest them more easily. If you’re looking for the best nutritional punch from a slice of bread, a good quality sprouted bread is the way to go, and here’s why:
100 percent sprouted bread contains more nutrients
Sprouted grain bread contains a broader range of nutrients than whole-grain or white breads. Several studies have found that when the seeds sprout, the fiber content increases and it becomes more available.
Reports show that sprouting increases concentrations of crude fiber, which is the fiber that makes up the cell walls of plants. When we consume crude fiber from plants, the fiber cannot actually be absorbed within the digestive tract, and therefore helps to expel waste and toxins from the intestine and regulate bowel movements.
The sprouted wheat bread they also tend to contain higher levels of protein, vitamin C, and vitamin B. This is because the sprouting process produces more nutrients, and these breads often contain various types of grains and legumes that provide macronutrients and micronutrients.
Supports blood sugar control
Regular, unsprouted grains are high in carbohydrates, especially a type of carbohydrate called amylopectin, which can really affect blood sugar levels. Plus, it makes whole grains one of those notorious metabolism-killing foods.
May increase risk of diabetes and other metabolic problems
A study published in the Journal of Nutrition and Metabolism found that glycemic response to sprouted grain bread was reduced in overweight and obese men, whereas whole-grain breads did not improve metabolic responses.
kills phytic acid
A major problem with white or brown bread is that it contains phytic acid. This acid is known as a mineral blocker or enzyme inhibitor, and it is what binds the minerals.
When you eat wheat bread, you can say, “it contains five grams of magnesium and 10 grams of calcium,” but the truth is that most of those vitamins are bound in phytic acid, so they’re bound together, and when you eat that wheat bread wheat your body cannot digest.
In fact, a study by the Weston A. Price Foundation shows that about 80 percent of the iron and magnesium you get from whole grains cannot be digested if they haven’t been sprouted. So you don’t actually get all the benefits of the whole grains in unsprouted breads because the nutrients are tied to phytic acid.
Phytic acid, also known as phytate, is found in most nuts and seeds, grains, and beans. The way to remove phytic acid is by soaking the grains and then sprouting them.
Research suggests that soaking removes phytic acid, which essentially unlocks nutrients so you can absorb iron, zinc, magnesium, phosphorous, and all of these nutrients found in whole grains. That is one of the main benefits of consuming sprouted grains instead of just regular beans.
Makes gluten and protein more digestible
Gluten and protein become more digestible when grains are sprouted. A gluten-free diet may be better for some people because gluten is a sticky protein in wheat that can cause intestinal inflammation and maybe even problems like leaky gut syndrome for people who have trouble digesting it.
A study published in Journal of Agriculture and Food Chemistry found that soaking and sprouting grains help predigest gluten. It becomes easier to break down and digest these proteins.
Now, that doesn’t mean it’s easy on your system compared to other proteins, but it’s definitely a major improvement, consume sprouted grains instead of regular grains.
How to make sprouted grain bread
If you prefer to make your own bread at home, you will ensure that it is made with the freshest and healthiest ingredients. Using unprocessed, untreated whole grains is key to allowing sprouting to occur.
You can use almost any grain, but some of the best ones for bread are wheat, barley, oats, brown rice, buckwheat, spelled, and einkorn wheat. You can also use seeds, such as flax, chia, sesame, and poppy seeds.
Here are the steps to germinate grains at home:
1. Soak the grains: In a large bowl or slow cooker, let the grains soak for at least 18 to 24 hours. Some grains may need to soak in a shallow container for up to three days. You should see little shoots sprout before you drain them.
2. Drain: Use a strainer with small holes or cheesecloth to drain the beans and rinse well.
3. Dry or Dehydrate Them: Allow the kernels to dry by placing them in the oven on a baking sheet at a very low temperature or using a dehydrator for 12-18 hours.
4. Grind the grains into flour: Use a high-speed blender or grinder made for flour to grind the grains until they have a flour-like texture.
You can store your sprouted grain flour in the freezer or use it to make bread right away.
Follow these steps to prepare your bread:
1. Add about half of your grain flour to a food processor or grinder, and sprinkle with about a teaspoon of salt. Process until the mixture comes together into a ball. Place it in an airtight, covered container. If you want your bread to taste like sourdough starter, leave the pan at room temperature for a day or two. Otherwise, leave it out for no more than 12 hours.
2. Add 2.25 teaspoons or a quarter-ounce packet of active dry yeast to your mixture and knead the dough. Do this on a clean bar by sprinkling the dry yeast over the dough and kneading for no less than 20 minutes.
3. Allow the yeast to activate by transferring the dough to a bowl and forming it into a ball. Cover the bowl with a plastic bag and let it sit for about 1.5 hours so the yeast and grains can interact and the dough rise.
4. Preheat oven to 180 degrees C (350 degrees F). Grease a loaf pan and press the dough into it. Bake for about 60 minutes (or if you have a thermometer, until the internal temperature of the measured bread reaches about 82 to 87 degrees C).