Local farmer’s markets are mostly busy with the Saturday’s morning bustle of hundreds of people busy buying locally grown vegetables and fruits and homemade goods. You should try to look for bakers selling sprouted-grain breads. They not only taste better but are also healthier than regular whole-grain breads.
About sprouted grains
Sprouted grains are simply whole-grain seeds that have just begun to sprout. In order to catch the sprout just the right moment, it’s important to soak whole-grain seeds and nurture them in controlled environments where moisture and warmth are regulated. This can be done at food manufacturing plants (using special equipment) or even at home (in a vented jar).
The available moist environment promotes bacterial growth. For this reason, it’s not advisable to eat raw sprouted grains. Instead, try to mash them into a fine paste for use in different types of baked goods. You can also cook the raw sprouts before including them in your meal. Baking or cooking the sprouts should be enough to only kill bacteria, not the nutrients. You should also refrigerate cooked sprouts and sprouted-grain baked goods.
Are they any better than regular whole grains?
Sprouted grains are loaded with so many health benefits. It’s mainly due to the sprouts that sneak out during the germination process. This process breaks down some of the starch, which easily makes the number of available nutrients higher. It also breaks down phytate, a formof phytic acid that usually decreases absorption of minerals and vitamins into the body. So sprouted grains have better available nutrients than mature whole grains. Some of these nutrients include iron, folate, zinc, vitamin C, protein, and magnesium. Sprouted grains also have much lesser starch and are very easy to digest than regular grains. It will help those who are sensitive to digesting normal grains.
How much better?
The nutrient level is same in sprouted whole grains and regular whole grains, but in different quantities. Though there are benefits of sprouted grains, but they definitely are not cure-all types. So you can begin by replacing some whole grains from your food with sprouted trains at least once a day. Try to aim for four to six servings of whole grains in a day. This serving can be a piece of whole-grain bread or maybe half a cup of whole-grain pasta.
But just because there are sprouted whole grains in a product doesn’t mean it has more nutrients than a regular whole-grain product. It’s best to read the Nutrition Facts label on the packed to compare the actual nutrient contents.
Where to buy these sprouted-grain products?
These are easily available in the form of breads, flours, muffins, buns, crackers, tortillas, and even pizza crust at farmers market, or in your local grocery store. You will most probably find them in a frozen or refrigerated section of the store. If they’re not, they probably have many preservatives in them, although rice flour or sprouted quinoa is safely kept on the shelf.
But don’t assume that the products are made of 100 percent sprouted gains. In some cases, there may be just a small amount of sprouted grains in a product, so it’s safe to first read ingredients list or talk to the food maker who is selling it.
So in other words, do some homework in the beginning to the best sprouted-grain product. This will definitely help you in healing your headache or migraine.