Last year the Washington Post predicted ‘sprouted
everything’ would be a major food trend for 2017 (1). And based on the steadily growing range of sprouted grain products on
supermarket shelves in Australia, this trend is here to stay in 2018. But what
exactly is a sprouted grain, and does it boost the already impressive nutrient
profile of a whole grain? Read on for a summary of the evidence:
But first, what
exactly is a sprouted grain?
There is currently no regulated definition for a sprouted
grain, but it’s commonly agreed that it is a whole grain that has been soaked
in water, and has started the germination process. So put simply, it has
‘sprouted’ a new shoot, and is in the transition phase between a seed, and a
new plant.
How do they differ
nutritionally to regular grains?
While the evidence around sprouted grains is still emerging,
sprouting grains may boost their nutritional value.
The idea is, once they have started sprouting, the grain
uses up some of its own starch as energy to grow, which then makes it easier
for us to digest. Likewise, germination is said to boost the availability of
vitamins and minerals, increase the grain’s antioxidant levels, and reduce phytates
- which inhibit the absorption of minerals like zinc, calcium, and iron,
meaning we can absorb more of the good stuff. But, given that there is no
standard definition for the process, it’s reasonable to assume that variation
may exist between products (2,3,4).
Additionally, as sprouted grains need all parts of the grain
intact to germinate, they are always a whole grain, as opposed to refined. This
is important, as we know whole grains are brimming with health benefits, being
richer in protein, fibre, vitamins, minerals, and phytochemicals than their
refined counterparts. So whether or not sprouted grains have additional
benefits, those eating them will be reaping the benefits of including whole
grains – so it may be a win-win!
What does the
research say?
A scan of the literature brings up a small pool of studies –
few of which relate to humans. Early findings suggest sprouted grains may reduce risk and assist with the management of chronic diseases
like diabetes, cardiovascular
disease, cancer, fatty liver disease
and depression. However, it’s unclear whether eating sprouted products offers
additional benefit beyond simply consuming more whole grains, - supported by
the evidence as reducing risk of chronic disease and improving diet quality (5).
Where can we find
them?
As well as being used in place of grains in home cooking or
on trendy café menus, sprouted grains are making their way into a range of
commercially available foods. They’re still a niche product, but are growing in
popularity in the USA, so it’s no surprise Australia is following suit. We’re
seeing sprouted grains appear in cereals and granolas, breads, flours, bars,
grain-based drinks, even corn chips!
Can I make them
myself?
You can. And on the upside, it’s
cheaper than buying pre-sprouted grains, but it can be time consuming and
fiddly.
D.I.Y sprouted grains:
1. Rinse grains and place in a jar
2. Soak the grains in water for 12 to 24 hours. They will
expand as they absorb water,
so it’s important that grains are completely submerged
3. Use a sieve with small holes to drain the water completely
from the jar, leaving the grains
4. Rinse your grains twice a day and leave
to drain
5. Depending on the temperature, humidity and type of grain, sprouting should start to occur within three to
seven days
6. When you are happy with the level of sprouting, dry completely in a low oven or dehydrator and refrigerate for 3 days.
Once prepared, they can be used
in the same way that you would ordinarily use grains – such as sprouted brown
rice in a stir fry, or sprouted quinoa in a salad.
Note: it’s important to be aware
of food safety when it comes to sprouted grains. As they are prepared under
moist, humid conditions, sprouted grains also offer an ideal condition for
harmful bacteria to grow, so they can pose a risk for food poisoning. As such,
the USA’s Food and Drug Administration (FDA) suggest children, elderly people,
pregnant women, and those with weakened immune systems should avoid eating
sprouted grains.
Are they worth the
extra effort/money?
Since the evidence is still emerging, it’s too early to
confidently recommend sprouting your grains for the health benefits. But, given
sprouted grains offer an interesting and tasty way to enjoy whole grains,
there’s nothing to be lost from giving them, and the interesting sprouted grain
products on the market a go. Watch this space!
References
1. The Washington Post, Plant proteins, healthy fats and more 2017 food trends. Accessed 16/11/2017 from: https://www.washingtonpost.com/lifestyle/wellness/checking-the-crystal-ball-for-2017-food-trends/2016/12/07/ead326ac-ac2a-11e6-8b45-f8e493f06fcd_story.html?utm_term=.e07c0af6033e
2. Chavan JK, Kadam SS, Beuchat LR. Nutritional improvement of cereals by sprouting. Critical reviews in food science and nutrition. 1989;28(5):401-37.
3. Jaenke R, Barzi F, McMahon E, Webster J, Brimecombe J. Consumer acceptance of reformulated food products: A systematic review and meta-analysis of salt-reduced foods. Critical reviews in food science and nutrition. 2017;57(16):3357-72.
4. Mbithi S, Van Camp J, Rodriguez R, Huyghebaert A. Effects of sprouting on nutrient and antinutrient composition of kidney beans (Phaseolus vulgaris var. Rose coco). European Food Research and Technology. 2001;212(2):188-91.
5. Lorenz K. Cereal sprouts: composition, nutritive value, food applications. Critical reviews in food science and nutrition. 1980;13(4):353-85.
