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Sprouted Grains And Their Benefits


I assume most people are aware that eating whole grains is better for their health, but what about sprouted grains? They seem to be making their way into the spotlight more and more– I started incorporating them into my diet just this past year and have noticed a difference with my digestion (especially almonds)!

There are 3 parts to a grain: the germ, bran and endosperm, with the germ and bran containing most of the nutrients like fiber, vitamins, minerals and antioxidants. Processed grains and flours have the germ and bran removed in order to increase shelf-life and to become finer. Most starchy grains leave you feeling foggy and lethargic, while sprouted whole grains are a great source of fuel for your brain.

Sprouting is the practice of germinating seeds, which helps release their valuable nutrients, makes them easier to digest/ absorb in our bodies, and neutralize phytic acid, an anti-nutrient found to impair the absorption of calcium, iron and zinc. The anti-nutrients actually help protect seeds and prevent sprouting until the conditions are exactly right. Basically, the majority of the nutrition in seeds, nuts and legumes are locked up until you initiate the growing process by soaking them.

Although sprouted grains still naturally contain gluten, many people with a wheat or gluten sensitivity find that it’s much easier to digest since there is less gluten (not recommended for those with severe gluten intolerance, Celiac disease or Crohn’s disease).

It’s recommended to soak seeds or grains for 10-12 hours. You can do so by submerging the grains, beans, and legumes in filtered water covered with a kitchen towel. Once done soaking, you may rinse the grains (I find that it also improves the flavor). Cook/eat as you would normally.

Benefits of Soaking
-Unlocks valuable nutrients like vitamin B12, zinc, iron, b-vitamins, and magnesium
-Eases digestion by decreasing anti-nutrients and phytic acid
-Increases protein and fiber content

One of My Recommended Brands
I came across Sprouted Hills Bakery breads and bagels a few months ago and I’m so impressed with the taste and the products they put out there. The Squirrelly bread/bagel is always one of my go-to’s! I’d suggest picking a loaf up the next time you see them to try them out yourself 🙂


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[Sprouted Hills Bakery Sprouted Whole Grain Squirrelly bread]

For more information on sprouted grains, go here or here or here.



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  • Reply
    March 30, 2017 at 4:46 pm

    It’s like you knew I needed this info — thanks so much for posting!

    • Reply
      Rachael Devaux
      April 4, 2017 at 9:43 pm

      I’m so glad!! 🙂

  • Reply
    March 31, 2017 at 6:15 pm

    As a largely plant-based eater, I have put a lot more focus on whole grains and maximizing their health benefits. I soak and cook my own chickpeas, beans, and grains (like barley) that require such preparation. I haven’t ever tired sprouting but the pictures I’ve seen of grains or pulses with small tails looks so intriguing. I live in a warm, nay, hot-weathered climate so I am hesitant to allow things to just sit out in the open to sprout. Do you think soaking is adequate or should sprouting also be part of the routine? If you have also tried sprouting your own pulses or grains, I’d love to read a post on that. 🙂

    • Reply
      Rachael Devaux
      April 4, 2017 at 9:46 pm

      Melanie, thank you for your reply. Do you soak your grains with an acid-medium? No, I have never tried sprouting, but I’m very curious. Might have to try this summer then will make a post 🙂

  • Reply
    New Favorite Foods & Things - The Healthiest Me
    April 13, 2017 at 1:37 pm

    […] Are Sprouted Grains? Are They Healthier Than Unsprouted Grains? + Rachael Good Eats Sprouted Grains and Their Benefits […]

  • Reply
    Ari | Naturally, Ari
    June 7, 2017 at 6:46 pm

    Silver Hills is my favorite bread! So nutritious and tasty!

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