The Paleo diet has made some people believe that they should immediately go to their pantry, bread box and refrigerator and clean out every last trace of grains like a nuclear clean up crew after the Chernobyl disaster. Yet while there are many benefits to a Paleo nutrition approach – including lots of fat for long lasting fuel and anti-inflammation, and plenty of protein to aid muscle repair and recovery – there are also some arguments to be made for including some grains in a diet comprised of whole, unprocessed foods.
Not all grains are created equal. Many that make it into bread and other baked goods are highly processed and cooked quickly, a combination that strips them of their nutrients. Then there’s the glycogen spike that many grains cause, which leads to a lesser version of the spike-crash you get with refined sugar. But if you opt instead for sprouted grains, these issues largely go away and you get some pluses which you don’t find in regular versions. The process involves exposing grains to just the right combination of warmth and moisture so that they sprout but don’t mold. Sometimes the sprouted grain is dried and stored to be used later, whereas in the wet approach, it’s pureed right after sprouting and used in place of flour. There are plenty of websites dedicated to the ins and outs of both types of sprouting, but an easier, lower-hassle plan is to buy bread, tortillas and other products from companies like Alvarado Street Bakery or Ezekiel, as well as snacks from startups like Soul Sprout (formerly Two Moms in the Raw). You can also sprout seeds, legumes and some nuts. Here are 3 reasons why sprouted grains are better than non-sprouted ones:
Easier Digestion
A Paleo nutritionist would likely tell you that you’re not going to escape gluten by switching to sprouted grains. That’s certainly true. But unless you suffer from Celiac Disease or are gluten-intolerant, you will likely find sprouted varieties to be easier on your gut. This is because enzymes are activated during sprouting that start breaking down carbs and protein, giving your digestive system less work to do.
Increased Nutrient Availability
Another benefit of sprouted grains over their non-sprouted cousins is that they have a higher bioavailability of some micronutrients, including zinc – which boosts the immune system, calcium – which supports bone health – and iron – which is essential to red blood cell and hemoglobin production. These are often diminished with un-sprouted baked goods. Sprouting also greatly reduces the presence of anti-nutrients like tannins and phenol.
More Consistent Fuel
Though whole grains are in many ways superior to refined ones, ingesting them still leads to an insulin spike. Not so with sprouted varieties. Due to the enzyme production we just mentioned, they digest more like vegetables than traditional grains, eliminating the spike-crash and providing longer lasting energy.
