Sprouted grains are gaining a lot of attention as Americans seek healthier food options.
But are sprouted grains really healthier than traditional cereals and breads?
Fox News Digital spoke with two food experts about sprouted grains, their benefits, potential downsides, and whether you should be replacing sprouted grains with bread in your kitchen.
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What makes sprouted grains different?
Sprouted grains are whole grains that have begun to sprout, meaning the germination process has begun but they haven’t yet grown into a full plant, said Sarah Heckler, PhD, a food expert at Anne Till Nutrition Group in Raleigh, North Carolina.
Sprouted grains are whole grains that have begun to sprout; the germination process has begun but they are not fully grown plants. (iStock)
“The process begins by soaking the grains in water until they germinate,” Heckler said.
The germination process breaks down starch, making the nutrients in the grain more available and easier to digest, she adds.
Are sprouted grains worth seeking out?
If you want to eat more nutritious grains, sprouted grains are a good option.
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“Sprouted grains are worth exploring because they’re nutritious, highly digestible and packed with fiber,” Heckler says.
They also tend to contain more vitamins (such as B vitamins and vitamin C), minerals, antioxidants, and dietary fiber than non-sprouted seeds.
How to Store Sprouted Grains
Sprouted grain products are often stored in the freezer to maintain freshness and prevent spoilage.
Such sprouted wheat grains are usually stored in the freezer. (iStock)
“It contains more moisture than traditional grains, which means it’s more susceptible to mold and bacteria growth if left at room temperature for long periods of time,” Heckler says.
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You can also freeze sprouted grains to extend their shelf life without the need for preservatives.
Why are sprouted grains healthier than traditional breads?
The nutritional benefits, Heckler says, are threefold:
Nutrient density. Sprouting increases nutrient availability and sprouted grains are rich in vitamins, minerals and antioxidants.
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Digestibility. The sprouting process breaks down some starches and proteins, making sprouted grains easier to digest, which is especially beneficial for people with sensitive digestive systems.
Glycemic index: Sprouted grains tend to have a lower glycemic index, meaning they have less impact on blood sugar levels, which can be advantageous for managing diabetes.
How do sprouted grains fit into certain diets?
Low-carb diets: Although sprouted grains still contain carbohydrates, they often have a lower glycemic index than traditional grains, making them a better option for people watching their blood sugar levels, Heckler said.
Low-gluten diet: While sprouting can slightly reduce the gluten content, sprouted grains are not suitable for people with celiac disease or severe gluten sensitivities, she noted.
According to nutritionists, the sprouted grains served with avocado toast are packed with vitamins, minerals, and antioxidants. (iStock)
Diabetic diets: Sprouted grains have a low glycemic index, making them a good choice for people with diabetes, Heckler said.
Low-fat diet: Sprouted grains contain no added fat, making them a natural fit for a low-fat diet, she said.
Some drawbacks to consider
Sprouted grains have their advantages but also their disadvantages.
Heckler summarized why some people prefer to avoid sprouted grains:
Cost. Sprouted grain products are generally more expensive than conventional grain products because they require additional processing.
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Shelf life: Due to its short shelf life, it often needs to be stored in the freezer to maintain freshness.
Food poisoning. Sprouted grains pose a higher risk of food poisoning compared to unsprouted grains. “The germination process requires warm, moist conditions, which are also ideal for the growth of harmful bacteria like E. coli and Salmonella,” says Heckler.
Experts say sprouted grains pose a higher risk of food poisoning from bacteria such as E. coli and Salmonella. (iStock)
What products are made from sprouted grains?
At your grocery store, you can find a variety of products made from sprouted grains, including:
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Should you replace traditional bread with sprouted grains?
If you’re looking to enhance your diet with a more nutritious option and don’t mind the higher cost or storage requirements, sprouted grain bread can be a great alternative to traditional bread.
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However, it is important to take into account your individual dietary needs and preferences.
Sprouts, which are not yet fully grown and can be served in a bowl, cost more and must be carefully stored, but they are also more nutritious. (iStock)
Additionally, it’s wise to read labels carefully when deciding what to buy, said Dr. Lisa Valente, a food expert for Healthline based in Burlington, Vermont.
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“I think people should look at the bread they buy and make sure it has whole wheat in the ingredients list, ideally first, whether it has fiber, whether it has too much added sugar,” Valente told Fox News Digital.
“Most whole wheat breads have added sugar to mask the taste.”
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So it’s important to compare labels and find a bread you like that hits some key nutritional goals, but Valente cautions that sprouted grain bread isn’t right for everyone.
“It might be a good product to try and you might like it,” she added. “Personally, I love having sprouted grain toast for breakfast, but I don’t like the texture on a sandwich for lunch.”
