7Great Reasons to Add Sprouted Grain Bread to Your Diet

Sprouted grain bread is made from whole grains that have begun to sprout, or germinate.

However, what you might think of as a grain is really a seed. With proper moisture and warmth, whole grain seeds begin to sprout into a plant.

与未透明的谷物或谷物面粉制成的面包相比，发芽过程提供了几种营养优势。

In fact, sprouting changes the nutritional profile of the grains, making their nutrients more readily available and possibly easier to digest.

Here are 7 benefits of sprouted grain bread.

Bread is typically made from flour, or ground grains.

全麦面包包括whole grain，白面包仅包含谷物的一部分。在加工过程中，大多数有益营养素（例如纤维，维生素和矿物质）被去除。

结果，发芽的谷物面包在营养上类似于用全麦面粉制成的面包，因为它们使用了整个谷物。

Both types of bread are superior to breads made from processed flours.

它们的纤维和养分自然都更高，尽管白面粉通常富含维生素和矿物质，以弥补加工过程中损失的东西。

此外，发芽的谷物面包通常包括各种全谷物和豆类。

For example, Ezekiel 4:9® Sprouted Whole Grain Bread is made from sprouted wheat, barley, lentils, soybeans and spelt (1).

因此，这种类型的面包可为您提供比单独用全麦制成的面包更广泛的营养。

此外，将谷物与豆类结合起来使发芽谷物面包中的蛋白质完整，这意味着它含有所有九种必需氨基酸。您的身体也更容易使用。

Summary

发芽的谷物面包是使用整个谷物制成的。它在营养上与全麦面粉面包相似，并且优于用白面粉制成的面包。

Sprouting partially breaks down the starch in the grains, which lowers the carb content ( 2 ).

One study found that sprouted grain bread had the lowest available carbs, with 34 grams in a 4-ounce (110-gram) serving, compared to 44 grams in a 12-grain bread ( 3 ).

What’s more, due to its lower carb and higher fiber content, sprouted grain bread had the最低血糖指数，，，，compared to 11-grain, 12-grain, sourdough or white bread. Glycemic index is a measure of how quickly a food raises your blood sugar ( 3 ).

For this reason, sprouted grain bread is an especially good choice for people with diabetes or high blood sugar.

In addition, the grains absorb water during the sprouting process, making sprouted grains lower in calories than whole-grain flours ( 3 ).

Substituting sprouted grain bread for other types of bread could thus help you lose weight.

Summary

Sprouted grain bread is lower in carbs and calories and has less of an impact on blood sugar compared to other types of bread. It may even help you lose weight.

Compared to other types of bread, sprouted grains are higher in certain nutrients, including protein, fiber, B vitamins and vitamin C ( 4 ，，，， 5 ).

The sprouting process produces more of these nutrients and also removes antinutrients，，，，which are substances that block the absorption of nutrients.

发芽会增加营养

Sprouting increases amino acids in the grains. This makes sprouted grain bread higher in protein compared to whole-grain bread ( 2 ，，，， 6 ，，，， 7 ).

一份发芽的谷物面包含有大约15克蛋白质，而12粒面包中有11克（ 3 ).

Sprouted grain bread also contains更多纤维比其他面包（ 6 ).

One study found that sprouting brown rice for 48 hours increased its fiber content by 6.1%. Sprouting it for 96 hours increased fiber by 13.3% ( 8 ).

此外，发芽过程还导致几种关键维生素的增加。

Studies have shown that using 50% sprouted wheat flour in pita bread can cause its folate content to go up by over 160% ( 9 ，，，， 10 ).

Sprouting also increases the antioxidants vitamins C and E, as well as beta-carotene ( 11 ).

Sprouting Decreases Antinutrients

In addition to increasing nutrients, sprouting also降低抗营养素。

抗营养素是植物中自然发现的物质。一些结合营养素，使其对消化有抵抗力，而另一些则抑制消化酶并减少营养吸收。

Though cooking increases the digestibility of most grains and legumes, it does not eliminate all antinutrients.

Phytic acid is an antinutrient that remains after cooking. It blocks the absorption of calcium, iron and zinc ( 12 ，，，， 13 ).

发芽谷物和豆类大大降低了植酸含量，这是improves iron absorptionby up to 50% ( 8 ，，，， 14 ，，，， 15 ).

在一项研究中，发芽小麦增加了铁的吸收超过200％（ 16 ).

Summary

Sprouted grains are higher in several nutrients, including protein, fiber, vitamin C, folate and beta-carotene. In addition, sprouting decreases antinutrients, making the nutrients in the grains more readily available to your body.

研究表明，发芽的全谷物与更好的消化率有关（ 17 ).

The sprouting process breaks down starch in the grains, making them easier to digest, as they’re already partially pre-digested.

更重要的是，它们的酶比未经皱纹的谷物更高，这可以帮助您的身体消化食物。特别是，发芽期间酶植物酶和淀粉酶增加（ 18 ).

However, these enzymes may become deactivated during a high-heat baking process. Therefore, some sprouted breads are cooked at lower temperatures to preserve these enzymes.

Another substance that affects digestibility is a compound called lectin. Lectins are part of a plant’s defense mechanism.

Grains are typically高凝集素，，，，which have been linked to leaky gut, chronic inflammation and autoimmune disease ( 19 ).

作为种子发芽，植物代谢凝集素。因此，凝集素中发芽的谷物可能比未经皱纹的谷物较低（ 7 ).

One study found that lectin levels in wheat decreased by about 50% after 34 days of sprouting ( 20 ).

Summary

Sprouted grain bread may be easier to digest, as sprouted grains are higher in enzymes and lower in lectins, compared to unsprouted grains.

Gluten is the sticky protein found in wheat, barley, rye and spelt that is responsible for the chewy texture of bread.

It has recently received a lot of attention due to its potentiallynegative health effects。

面筋与炎症有关，leaky gut，，，，irritable bowel syndrome (IBS) and other health problems in some people ( 21 ，，，， 22 ，，，，23).

已显示发芽可将小麦的麸质含量降低47％，这可能使发芽谷物更容易耐受（ 9 ，，，， 24 ).

However, sprouting does not entirely eliminate gluten. If you have celiac disease or a true gluten allergy, you should avoid sprouted grains that contain gluten.

在这种情况下，发芽gluten-free grains，例如米饭，玉米和藜麦，是您更好的选择。

Summary

发芽的谷物面包所包含的面筋少于用未经皱纹的谷物制成的面包。尽管这可以提高耐受性，但患有腹腔疾病或对小麦过敏的人仍应避免发芽，含麸质谷物。

发芽谷物增加了几种抗氧化剂，包括vitamins Cand E and beta-carotene ( 11 ).

抗氧化剂是化合物，可通过抵消自由基，有害分子，导致氧化应激的有害分子来帮助保护细胞免受损害。

氧化应激与多种慢性疾病有关，包括糖尿病，癌症和心脏病（ 25 ).

Diets high in antioxidants may help protect against these diseases.

一项研究表明发芽苋菜for 78 hours increased antioxidant activity by 300–470%, levels of specific antioxidant groups called flavonoids by 213% and phenols by 829% ( 26 ).

一项针对小米的类似研究表明，发芽的类黄酮和苯酚水平增加（ 27 ).

Swapping sprouted grain bread for regular bread is an easy way to get more antioxidants from your diet.

Summary

Sprouted grains are higher in antioxidants, which help protect against chronic diseases. Eating sprouted grain bread is an easy way to increase your consumption of these powerful compounds.

Finding sprouted grain bread is relatively easy these days. It’s available at your local farmers’ market, health food store or even a regular grocery store.

大多数发芽的谷物面包都可以在冰箱或冰箱部分中找到。受欢迎的品牌是Ezekiel4:9 and sprouted varieties by Dave’s Killer Bread and Alvarado Street Bakery.

Sprouted grain bread tends to be denser and heavier than breads made from flours, so if you’re looking for a fluffy white bread, it won’t fit the bill.

但是，这是制作烤面包的完美选择。烤面包后，您甚至可能不会注意到质地的差异。

如果您想制作自己的发芽谷物面包，可以尝试this recipe。

Summary

发芽的谷物面包很容易代替普通面包，尽管它具有较密集的质地。您可以在商店中找到它或尝试自己制作。

发芽谷物面包和全麦面包oth better choices than white breads made from processed flours.

However, sprouted grain bread has some advantages over other whole-grain breads.

它的碳水化合物较低，蛋白质和纤维较高，并且可能更容易消化。

Sprouted grain bread is also lower in gluten and antinutrients and has a lower glycemic index compared to regular breads.

With all of its potential benefits, consider using sprouted grain bread to replace at least some of your daily grain intake.