wHAT's tHe DeAL wiTh SPROUTING?

Written by Jen Allbritton, CN of Sol Grains/KG Flour Co.

SPROUTING
Better Nutrition, enhanced digestion, less allergic potential- WOW !, who could refuse sprouted foods? When I used to think of sprouting, I envisioned sheets of wheat grass; however, now I know there is much more to this process than meets the eye. Sprouting, or germination, goes far beyond the long-stemmed sprouts we often see in the produce section. When applied to grains, legumes, nuts, and seeds, this process not only enhances the digestiblity and absorbability of the nutrients, but it also increases their overall nutrient content. Furthermore, many of the common allergens found in these foods seldom produce and allergic reaction when sprouted. This is good news in a time when so many people are becoming sensitive to grains like wheat, and legumes like soy.

SPROUTING HISTORY
In the past, we ate most of our grains partially germinated. Grain stood in stacks in open fields and often began to sprout before it was brought into storage. In fact, many traditional societies still soak or ferment their grains before eating them. Modern, industrialized farming and food preparation techniques prevent this natural germination process today.

SPROUTING PROMOTES BETTER DIGESTION & ABSORPTION
Sprouting is the "pre-digestion" of grains, legumes, nuts and seeds to change their compostition in a number of ways. The process begins by converting starch into simple sugars, protein into amino acids, and fat into fatty acids, which allows the nutrients in the sprouted food to be more easily assimilated and metabolized. This may explain why sprouted foods are less likely to produce allergic reations in those who are sensitive. Sprouting, or more specifically soaking, begins germination, which increases the enzymatic activity in foods - or what I like to call "getting the juices flowin". "The germination process actually increases the enzyme activity as much as six time. Enzymes are present in raw foods and intiate the process of digestion, automatically lowering the body's need to produce its own. If the pancreas is overburdened by producing the enzymes that should be found in foods, dysfunction may result over time. This is often the reason for poor digestion in older adults who have relied on over-processed, enzyme-less foods. Furthermore, releasing these "sleeping" enzymes usually prevents much of the intestinal gas that occurs with these wholesome food.

The germination process inactivates substances called enzyme inhibitors. These inhibitors prevent the activation of the enzymes present in the food and , therefore, may hinder optimal digestion and absorption. Finally, soaking eliminates any concern there might be regarding the presence of phytic acid, a component of plant fiber found in the bran and hulls of grains, legumes, nuts and seeds. Although this substance may possess antiozidant properties, it has been associated with reduced mineral absortion. Sprouting neutralizes the phytic acid so this is no longer a concern.

MORE NUTRITIOUS
Sprouting also causes a beneficial modification of various nutritional elements. According to research undertaken at the University of Minnesots, sprouting the plant seen increases the total nutrient density of a food. For example, sprouted whole wheat was found to have 28% more Thiamin {B1}, 315% more Riboflavin {B2}, 66% more Niacin {B3}, 65% more Pantothenic Acid {B5}, 111% more Biotin, 278% more folic acid, and 300% more Vitamin C than non-sprouted whole wheat. This phenomenon is not restricted to wheat. All grains undergo this type of quantitive and qualitative transformation. These studies also confirmed a significant increase in enzymes, which means the nutrients are easier to digest and absorb. More research validating sprouting comes from Japan at the Shinshu University in Nagano. A group of scientists recently found that soaking brown rice turbocharged its nutritional value. Soaking the rice stimulates the early stages of germination where a tiny sprout (less than a milimeter tall) grows from the grain. "The birth of a sprout activates enzymes in the brown rice all at once to supply the best nutrition to the growing sprout," explains Dr. Hiroshi Kayahara. The researchers soaked the brown rice in warm water for 22 hours to allow the sprout to form. They found that the sprouted rice is not only more nutritive with higher amounts of vitamins and minerals than non-germinated rice, but it is alson sweeter and easier to cook. I can confirm these cooking results from personal experience.

YOU CAN PRODUCE, USE, EAT AND BENEFIT FROM SPROUTING
You can sprout your own whole grains, legumes and nuts and seeds. Have you seen the prices of bulk products lately?...Cheap! So really, the most that is involved is a few minutes of your time. Almost any grain or seed can be sprouted. Here is a rough ider of what is involved when sprouting at home. All you need is clean, filtered water[Pam has used just tap water and it works just fine] and a container with a lid that will allow air to circulate [Pam has used even a ziplock baggie and that works great too], like a gallon plasitc jug with a pour spout lid. This method is the same for all grains, legumes, nuts and seeds; however, the length of time varies. Put the food and water into your chosen container, soak for 8 to 22 hours at room temperature, drain the water completely, and rinse.[Pam has reduced the amount of water and there is no need to drain any remaining water and I don't generally rinse the very small grains like Amaranth or Millet] The goal is not to have an actual sprouted stem appear (although long-stemmed sprouts are highly nutritive as well), rather just to initiate enough germination to get the enzymatic "juices flowin". The grains and legumes are now ready to cook. DO NOT BE INTIMIDATED BY SPROUTING. REMEMBER, it can IMPROVE THE DIGESTION, NUTRITION, and ASSIMILATION OF FOOD, as well as REDUCE THE POTENTIAL FOR AN ALLERGIC REACTION. Personally, I have experienced the advantages of sprouted foods.