What’s the deal with sprouting?
A group of Italian scientists reviewed the process of sprouting grains and the resulting biochemical changes. People eat more sprouted grains these days as garnishes and additions to salads than they did a decade ago. The high nutritional value of sprouts drives the higher demand. A seed contains all of the factors necessary to produce a plant except for water and sunlight. The biochemical process of germination converts relatively indigestible compounds (such as starch and protein) into more digestible compounds (such as sugars and amino acids). The environmental conditions of temperature, light, and moisture for optimal sprouting vary according to plant species and the conditions under which those seeds developed. Sprouted grains can be considered a near-perfect food, especially compared to industrially produced, ultra-processed food-like materials.
Sprouting isn’t a new idea
Sprouting has been used for centuries to create food for animals and, more recently, to improve the nutritional values of various types of seeds for humans. The most common types of sprouted seeds include alfalfa, buckwheat, cabbage, and broccoli. Depending on the seed species and the sprouting conditions, sprouting can increase of digestibility and absorbance of several classes of nutrients, including trace elements (coper, manganese, selenium) and micronutrients (phenolics, saponins). These nutrients have been shown to possess health-supporting activities, including antioxidant, anti-inflammatory, cytotoxic, antidiabetic, antiviral, antiarthritis, and cholesterol reducing. Sprouting is now used to enhance the nutritional value of certain processed foods, such as bread. You may have bought a loaf of bread with “sprouted wheat” in the list of ingredients.
Many people sprout seeds at home. My wife and I sprout seeds (a mixture of alfalfa, radish, mung bean, broccoli, lentil, and broccoli) in a quart jar with a screened screw-cap lid that our neighbor gave us. It’s really simple. For our seed mixture, add 2 tablespoons of seeds (available at natural grocery stores) to our sprouting jar. Add 5 tablespoons of tap water and mix with the seeds thoroughly. Screw the screened lid on the jar and place the jar upright on your kitchen counter. Let the seeds imbibe water for 5-8 hours then drain the soaking water, rinse the soaked seeds with clean water, drain the water again. Place the sprouting in a spot on your kitchen counter with lots of indirect light. Make sure that the sprouting seeds are well distributed around the jar and are not sitting in puddles of water. Rinse the seeds water and drain the water several times daily.
When the seeds start to sprout, invert the sprouting jar after changing the water so the sprouting seeds don’t sit in standing water. Rinsing the developing sprouts daily is important to keep them properly hydrated and to minimize the risk of bacterial contamination. When the sprouts are ready to eat (green cotyledons and roots about half an inch long, rinse them a final time, drain, and put the happy sprouts in a ventilated plastic bag (with holes here and there) in the refrigerator. We add sprouts to our dinner salads.
What’s the deal with phytate?
Phytate (also known as phytic acid) occurs is relatively small amounts in cereal grains and legumes. In spite of its low concentration, phytate can significantly reduce the bioavailability of certain minerals, particularly zinc, iron, copper, and calcium, which are required for human nutrition. Germination activates the enzyme phytase that degrades phytate, thereby making the above elements more digestible. Many people obtain most of their dietary zine and iron from grains and legumes. Phytate also reduces the bioavailability of dietary protein. A recent review showed that sprouting can substantially increase the bioavailability of these minerals and protein depending on the length of sprouting, the water content of the sprouting grains and seeds, the particular grains and seeds, and the temperature of the sprouting environment. Food manufacturers, such as bread bakers, can use sprouted grains and legumes to boost the nutritional value and consumer acceptability of their products.
Overfed and under nourished
Grains comprise staple foods for most people globally. According to a recent review, the goal of increasing production of grains has reduced their nutrient concentrations, especially protein and micronutrients. In developed countries, including the US, many people are overfed but undernourished in terms of micronutrients. Thus, techniques such as sprouting that improve the nutritional profile of grains could improve the plane of nutrition globally, including people in developing countries. Sprouting can improve digestibility, reduce the concentration of so-called anti-nutrients (such as phytates), and increased the bioavailability of minerals, vitamins, and micronutrients (such a phenolic compounds). Sprouts can be grown in a few days at home with minimal and inexpensive equipment. In addition, industrially produced sprouts can be dried and powdered and added to other foods (such as bread and noodles) to improve their nutritional status
What to do
Buy or make a sprouting jar, buy a small package of sprouting seeds, and start sprouting.
