I didn’t want April to end without a salute to sprouted grains, April’s Grain of the Month here at the Whole Grains Council. With sprouted grains becoming increasingly popular, we’d like to use this blog to answer some of the most common questions we get about them.

Q. What exactly is a sprouted grain?
A. Grain kernels are actually the seed of a new plant, so sprouting is what they do naturally, when the right moisture and temperature are present. As a grain kernel sprouts, or germinates, its starches turn into sugars that are easier for the new baby plant to digest — and may also be easier for some humans to digest too. Generally sprouting is stopped with the sprout is just peeking out of the kernel — equal in length, or smaller, than the length of the kernel. 

Q. How does fiber change in sprouted grains?
A. A 2007 study documented a three-fold increase in soluble fiber and a 50% decrease in insoluble fiber in wheat kernels germinated for 168 hours. Insoluble fiber passes through your stomach, intestines, and colon relatively unchanged and aids the movement of other foods through your system, providing a laxative effect that helps keep your system working regularly. Soluble fiber dissolves in water and creates a kind of gel in the digestive tract, which contributes to satiety (the feeling of fullness) by slowing down the digestive process. Soluble fiber also helps maintain healthy blood sugar and cholesterol levels. Both kinds of fiber are good and both are important to health — but the increase in soluble fiber may explain why sprouted grains may be useful in reducing risk of diabetes and heart disease.

Q. What are the health benefits of sprouted grains?
A. When we first began researching sprouted grains, we suspected they might be one of those undocumented fads. We were pleasantly surprised to learn that there is a great deal of science supporting the health benefits of sprouted grains. We invite you to visit our Health Studies page, and search for sprouted grains (this link should take you there directly). 

Sprouting wheat also degrades (breaks down) its gluten proteins. There’s nothing wrong with gluten per se — it’s just that some people have a hard time digesting it. Many processes, including fermenting (think sourdough) and sprouting basically “pre-digest” gluten proteins so that our bodies have a simpler time finishing the digestion process. While sprouted wheat, rye or barley would still not be safe for celiacs, eating grains in sprouted form may reduce the gluten load in those who have non-celiac gluten sensitivity. (Study link here.)

Q. Do sprouted grains cook faster or differently? Any difference in taste?
A. Sprouted grains do tend to cook faster than regular kernels. This makes sense if you keep in mind the fact that the seed’s outer layers are designed to act as safe permanent packaging for the seed, resisting breakdown until conditions are right to start growing a new plant. When we sprout seeds, we are telling them, “Hey guys, time to grow!” and part of the sprouting process involves changes in the kernel that help it begin to open up. These changes make it easier for cooking water to penetrate the intact kernel — and voila, shorter cooking time. Because some of the starches in the kernel have begun to change to sugars, you may notice a little additional natural sweetness in sprouted grains.

Q. What about sprouted flours? Do they perform or taste different?
A. Just as sprouted kernels tend to be a tiny bit sweeter, so is the flour made from them. This tends to be especially true for wheat, whose tannins register on some people’s taste buds as a slightly bitter taste. The sprouting process smooths out the taste profile of wheat. Janie Quinn, who with her company Essential Eating is one of the nation’s leading proponents (and suppliers) of sprouted flour, advises that properly sprouted wheat flour can be substituted one for one for all-purpose refined flour in recipes, even bread recipes. This is not true of standard whole wheat flour, which is at its best in recipes purposely developed for whole wheat.

Q. What kind of products are being made with sprouted grains?
A. Lots! We recently upgraded the search engine on our Find Stamped Products page so that consumers can easily find sprouted grain products. You’ll see more than 100 sprouted products there at the moment. Take a look and you’ll get an idea of the wonderful variety of sprouted products now on the market — from Sprouted Biblical Herb Breadsticks and Sprouted 100% Whole Grain Pretzel Puffs to Sprouted 16 Grain & Seed Bagels and Sprouted Whole Wheat Bruschetta Pizza, just to name a few. And of course sprouted grains and flour on their own, too. What are you waiting for? Try some sprouted grains today, and tell us what you think. (Cynthia)