Sprouted grain bread is gaining popularity due to the health benefits it offers. Whole grains are kept in surroundings where they sprout, allowing enzymes to break down proteins and carbohydrates. Even though this concept is not new, it has gained preference because of its higher digestibility and increased vitamin intake.
Sprouted Grain Bread vs. Regular Bread: What is It?
As described, sprouted grain bread is quite different from regular bread, varying from its production to its nutritional value. While regular bread contains sugar, sodium, and processed flour, sprouted grain bread is made from different forms of sprouted grains crushed together to make bread. The latter has more benefits than regular bread because of the ingredients used.
Is Sprouted Grain Bread Gluten-free?
Gluten is a sticky protein that binds the bread together, but it has many negative effects on the body, such as irritable bowel syndrome (IBS), inflammation, and other health issues. Sprouting can help reduce gluten in grains by 47%, which only makes it tolerable for the body. [1]
Many people believe that sprouted grain bread is gluten-free. However, sprouted grain bread contains less gluten than regular bread. Still, it has a significant effect on those who have celiac disease and gluten allergy. So if you’re trying to avoid gluten, you should opt for grains such as quinoa, rice, or corn.
Sprouted Grain Bread vs. Regular Bread: Benefits
While regular bread is simply made from flour, sprouted grain bread uses whole grains, which improve its nutritional value. Regular bread loses much of the nutrients, fibers, and vitamins because of flour processing.
Weight Loss and Blood Sugar Control
Sprouting leads to enzymes breaking down starch in the grains, lowering the carbohydrate content. Sprouted grain bread also has a low glycemic index (GI), which measures how quickly blood sugar levels rise in the body after eating food. It has one of the lowest glycemic indexes compared with regular bread. [2]
Since grains absorb water during sprouting, they contain fewer calories than grain flours. This helps people who want to lose weight and also those who want to control their blood sugar levels.
High in Nutrients
Sprouted grains have more protein, fiber, and vitamins B and C. At the same time, it removes antinutrients which stop the absorption of nutrients in the body. Amino acids are higher in sprouted grains which increase protein in the bread. A serving of it has 15 grams of protein, while regular bread has 11 grams only. [3]
Sprouting also increases the fiber content of grains and some vital vitamins. Beta-carotene, vitamins C and E are also higher in sprouted grain bread. Antinutrients present in some foods can reduce digestion and nutrient absorption. Phytic acid is an antinutrient that stops the absorption of calcium, zinc, and iron.
Sprouting reduces the phytic acid content leading to higher absorption of important nutrients.
Easier to Digest
Sprouting breaks down the starch in the grains, which means that they are already partially digested. Moreover, they are high in enzymes which make food easy to digest. Since these enzymes can break down at high temperatures, It is normally baked at low temperatures to preserve them.
Sprouted Grain Bread vs. Regular Bread: Nutrition
Overall, sprouted grain bread has much more nutritional value than regular bread made from processed flour. Sprouting reduces the carbs in grains and increases protein and fiber in them. While low in gluten, it also has a low GI, making it a healthier and safer option for those with diabetes.
It also has more essential vitamins like C and E for the body’s healthy functioning.
Sprouted Grain Bread vs. Regular Bread: Recipe
The method of making both kinds of bread is different. For sprouted grain bread, whole grains are used, which are first soaked in water to sprout. The environment is controlled to maintain the temperature and moisture levels for the grains to sprout. Once ready, these grains are ground and then used to bake the bread. Moisture can increase bacterial growth in the grains, so they need to be cooked before consumption. [4]
On the other hand, regular bread requires no grain sprouting as it uses plain flour, which has been processed beforehand. After being mixed with other dry and wet ingredients, this bread is baked and is ready for consumption. The making of regular bread is much simpler than that of sprouted grain bread, which uses multiple grains ground together to give a healthier option.
Risk and Side Effects
How can bread be harmful? Despite having natural ingredients and being packed with nutrients, slight risks are attached to it. While a healthy option, it may be unhealthy for the pocket since it is much more expensive than regular bread. Even though gluten is reduced because of sprouting, it is still present, and those with celiac disease or gluten intolerance may suffer due to it. [5]
Sprouting also leads to bacteria production, which may not be killed despite the baking. Molds can develop on the bread far quicker than regular bread because of no preservatives present in it. Molds may produce mycotoxins in the bread, which can be harmful to the body if consumed.
Regular bread also has certain side effects, which we are mostly aware of. Since it is higher in carbohydrates, it leads to diabetes and increased weight. It also has high sodium content, which can be dangerous for the heart.
The Bottomline
Sprouted grain bread is a better option than regular bread, but those who are gluten intolerant need to be careful since it isn’t gluten-free. Moreover, it needs to be stored properly; otherwise, mold may develop quickly. Sprouted grain bread has more nutrition and benefits the body in multiple ways than regular bread.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Doherty, M., & Barry, R. E. (1981). Gluten-induced mucosal changes in subjects without overt small-bowel disease. Lancet (London, England), 1(8219), 517–520. https://doi.org/10.1016/s0140-6736(81)92860-9
- Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. Journal of nutrition and metabolism, 2012, 184710. https://doi.org/10.1155/2012/184710
- Mofidi, A., Ferraro, Z. M., Stewart, K. A., Tulk, H. M., Robinson, L. E., Duncan, A. M., & Graham, T. E. (2012). The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. Journal of nutrition and metabolism, 2012, 184710. https://doi.org/10.1155/2012/184710
- Godman, H. (2017, November 6). Are sprouted grains more nutritious than regular whole grains? Harvard Health. Retrieved September 14, 2022, from https://www.health.harvard.edu/blog/sprouted-grains-nutritious-regular-whole-grains-2017110612692
- DeGeorge, K. C., Frye, J. W., Stein, K. M., Rollins, L. K., & McCarter, D. F. (2017). Celiac Disease and Gluten Sensitivity. Primary care, 44(4), 693–707. https://doi.org/10.1016/j.pop.2017.07.011
