Sprouted grain bread includes whole grains that have begun to sprout, or germinate.
What you might think of as a grain is really a seed. With proper moisture and warmth, whole grain seeds begin to sprout into a plant.
The sprouting process offers several nutritional benefits compared with bread made from unsprouted grains or grain flours.
In fact, sprouting changes the nutritional profile of the grains, making their nutrients more readily available and possibly easier to digest.
Here are 7 benefits of sprouted grain bread.
Bread is typically made from flour or ground grains, along with water, salt, and (usually) yeast.
As their name suggests, whole grain breads include the whole grain. White breads, on the other hand, contain only part of the grain. The process includes removing the majority of beneficial nutrients, including fiber, vitamins, and minerals.
Sprouted grain breads also use the entire grain, so in that way, they are nutritionally similar to breads made using whole grain flours.
Both types of bread have essential nutrients that are missing in breads made from processed flours.
They’re both naturally higher in fiber and nutrients, though white flour is usually enriched with vitamins and minerals to make up for what is lost during processing.
Additionally, sprouted grain breads include a variety of whole grains and legumes. For example, Ezekiel 4:9® Sprouted Whole Grain Bread includes sprouted wheat, barley, lentils, soybeans, and spelt.
This type of bread offers you a broader range of nutrients than bread made from whole wheat alone.
Combining grains with legumes makes the protein in sprouted grain bread complete, meaning that it contains all nine essential amino acids. It’s also easier for your body to use.
Sprouting partially breaks down the starch in the grains, which lowers the carb content.
One older study found that sprouted grain bread had the lowest available carbs, with 34 grams (g) in a 4-ounce (oz), or 110-g, serving, compared with 44 g in a 12-grain bread.
What’s more, due to its lower carb and higher fiber content, sprouted grain bread had the lowest glycemic index, compared to 11-grain, 12-grain, sourdough, or white bread. Glycemic index is a measure of how quickly a food raises your blood sugar.
For this reason, sprouted grain bread is an especially good choice for individuals living with diabetes or high blood sugar levels.
Additionally, the grains absorb water during the sprouting process, resulting in sprouted grains that are lower in calories than whole grain flours.
Substituting sprouted grain bread for other types of bread may help you lose weight, if that’s a goal for you.
Compared with other types of bread, sprouted grains are higher in certain nutrients, including protein, fiber, B vitamins, and vitamin C.
The sprouting process produces more of these nutrients and also removes antinutrients, which are substances that block the absorption of nutrients.
Sprouting increases nutrients
Sprouting increases the amino acid content in grains. This makes sprouted grain bread higher in protein than whole grain bread.
One slice of sprouted grain bread contains
What’s more, the sprouting process also leads to an increase in several key vitamins and fiber. A 2024 study found that the sprouting process leads to an increase in fiber, as well as vitamins C.
Sprouting decreases antinutrients
In addition to increasing nutrients, sprouting also decreases antinutrients.
Antinutrients are substances naturally found in plants. Some bind nutrients, making them resistant to digestion, while others
Since antinutrients aren’t consumed in isolation, they are less harmful when taken with whole foods. Cooking increases the digestibility of most grains and legumes, but it does not eliminate all antinutrients.
Phytic acid is an antinutrient that remains after cooking. It blocks the absorption of calcium, iron, and zinc.
In older
Studies have shown that sprouting whole grains links to an improvement in digestibility.
The sprouting process breaks down starch in the grains, making them more easily digestible. This is because when broken down, they are already partially pre-digested.
What’s more, they’re higher in enzymes than unsprouted grains, which help your body digest the food you eat. In particular, the enzymes phytase and amylase increase during the sprouting process.
However, these enzymes may become deactivated during a high-heat baking process. That’s why some sprouted breads involve cooking at lower temperatures to preserve these enzymes.
Another substance that affects digestibility is a compound called lectin. Lectins are part of a plant’s defense mechanism.
Grains are typically high in lectins, which may link to digestive issues such as leaky gut, chronic inflammation, and autoimmune disease.
As a seed sprouts, the plant metabolizes lectins. So, sprouted grains may be lower in lectins than their unsprouted counterparts.
Gluten is the sticky protein found in wheat, barley, rye, and spelt that is responsible for the chewy texture of bread. It has received a lot of attention due to its potentially negative health effects for those who cannot digest it.
Gluten links to inflammation, irritable bowel syndrome (IBS), and other health conditions in some people.
Sprouting has been shown to reduce the gluten content in wheat, making sprouted grains more tolerable for the body to digest.
However, sprouting does not entirely eliminate gluten. If you have celiac disease or a true gluten allergy, you should avoid sprouted grains that contain gluten.
Sprouting grains increases the levels of several antioxidants, including vitamin C.
Antioxidants are chemical compounds that help protect your cells from damage by counteracting free radicals, harmful molecules that lead to oxidative stress.
Oxidative stress links to several chronic diseases, including diabetes, cancer, and heart disease. Diets high in antioxidants may help protect against these diseases.
A 2023 study demonstrated that sprouting amaranth can enhance antioxidant activity, including the presence of flavonoids, which help protect the body against cell damage.
Finding sprouted-grain bread is relatively easy these days. It’s available at local farmers’ markets, health food stores, and even regular grocery stores.
Most sprouted grain breads can be found in the refrigerator or freezer section of the grocery store. Popular brands are Ezekiel 4:9 and sprouted varieties by Dave’s Killer Bread and Alvarado Street Bakery.
Sprouted grain bread tends to be denser and heavier than breads made from flours, so if you’re looking for a fluffy white bread, it won’t fit the bill.
However, it’s great for making toast. You may not even notice the difference in texture once it’s toasted. If you’d like to make your own sprouted grain bread, you can try this recipe.
Sprouted grain bread is higher in antioxidants and nutrients than bread that doesn’t use sprouted grains.
Sprouted bread still contains gluten, and those with coeliac disease or gluten intolerance should avoid it.
Sprouted bread contains more nutrients and is higher in fiber than sourdough.
Sprouted grain breads and whole grain breads offer different nutrients than white breads made from processed flours.
However, sprouted grain bread has some advantages over other whole grain breads. It’s lower in carbs, higher in protein and fiber, and may be easier to digest.
Sprouted grain bread is also lower in gluten and antinutrients and has a lower glycemic index than regular breads.
With all of its potential benefits, you may want to consider using sprouted grain bread to replace at least some of your daily grain intake.