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Creating Health & Nutrition Sprouting the Truth about Sprouted Grains Photo credit: Art Cook Studio/ Bigstock Photo credit:

germ of the whole grain What Are Examples? food easier for the plant Tip is actually the embryo; it Grains that can be and humans to digest. Compare labels for contains the concentrated sprouted include any Research in the 1940s sprouted-grain food oils and nutrients neces- by Clive McKay, a with those for unsprout- viable seed, such as ed grains. Purchase sary for the grain to burst alfalfa, clover, corn, biochemist and nutritionist high-quality sprouted forth into a sprout, which whole-grain wheat, from Cornell University, products and follow then uses the starchy barley, rye, millet, rice, uncovered amazing these guidelines to endosperm to sustain its and oats. The plant increases in vitamin A ensure food safety. growth as it pushes forth starch, vitamins, and (up to 300 percent) and into the soil to grow into minerals become more vitamin C (more than 500 a plant. When sprouting available to the plant percent) in sprouted seeds Nutrition Information grains for human through the sprouting over the unsprouted seed. There are many ques- consumption, the trick is process. Yang et al. in 2001 in tions surrounding the to stop the growth of the the International Journal potential health benefits sprout while the sprout is Do Sprouted Grains of Food Science and of sprouted grains, such only as long as the grain Have Nutritional Nutrition found that the as are sprouted grains kernel itself. If grown any Benefits? antioxidant vitamins C, more nutritious than their longer, the sprout begins Many believe sprouts E, and beta-carotene sproutless cousins? In to use up the power- are a “health food” increased in germinated addition, can a person house of nutrients that since they supply fiber, wheat versus dry grain with diabetes benefit from were stored in the grain, vitamins, minerals, and over time. eating sprouted grains? and the nutrient content bioactive compounds A 2012 study in the declines. such as antioxidants into Journal of the Science What Is a Sprouted The germination of Food and Agriculture Grain? the diet. Sprouts are also process produces a sprout low in calories, fat, and found that wheat sprouts Sprouted grains start with when temperature and sodium. Carbohydrates had higher levels of fiber, whole grains—the edible moisture reach the optimal are converted into amino acids, and antiox- seeds of cereal grasses, levels, which allows simple sugars, proteins idants after 48 hours of composed of germ, more of the nutrients in are broken down into sprouting when compared the starchy endosperm, the grain to break down amino acids, and fats are to unsprouted wheat. and the protective outer to simpler nutrients that broken into the compo- In 2008, in research bran layer, sometimes are used by the growing nent fatty acids. These published in the Journal of protected additionally sprout. conversions make the Nutritional Science and by the tough husk. The Vitaminology, researchers of pathogens. If seeds are brown or put them into Sources randomly assigned contaminated, Salmonella soups, stews, and stir- Harrison, H. C. “Growing Edible Sprouts at Home.” University of individuals with impaired and E. coli O157:H7 fries. Wisconsin Extension. learningstore fasting glucose or type 2 bacteria will quickly grow • When purchasing .uwex.edu/assets/pdfs/A3385 diabetes to eat a diet of to unsafe levels, leading products, examine .PDF. sprouted brown rice or to foodborne illness. For your choices. Behind Hsu, T. F., et al. “Effects of white rice. They found the safety, the Food and all the hype is the pre-germinated brown rice on sprouted brown rice diet Drug Administration plain and simple fact blood glucose and lipid levels in free-living patients with impaired helped improve blood recommends that sprouts that sprouted whole fasting glucose or type 2 diabetes.” sugar and cholesterol be fully cooked. Sprouts grains are on a roll! Journal of Nutritional Science and Vitaminology 54, no. 2 (2008): levels. should not be served Sales of products 163–68. While the nutritional raw to vulnerable popu- featuring sprouted value of sprouted grain lations, such as children, grains are predicted to Hung, P. V., et al. “Effects of germination on nutritional composition of can be increased in pregnant women, the grow to $250 million waxy wheat.” Journal of the Science some areas, such as elderly, or those with annually by 2018. of Food and Agriculture 92, no. 3 (2012): 667–72. doi: 10.1002/ soluble fiber, antioxidants, compromised immune New products include jsfa.4628. vitamins, and mineral function. Whether sprouted flours and bioavailability, it may be produced at home or sprouted-grain breads, Koehler, P., G. Hartmann, H. Wieser, and M. Rychlik. “Changes balanced somewhat by purchased commercially, pizzas, chips, crackers, of folates, dietary fiber, and a decrease in total dry it is important to refrig- pretzels, tortillas, and proteins in wheat as affected by matter, proteins, and the cereals. If you are inter germination.” Journal of Agricul- erate raw sprouts. Sprouts - tural and Food Chemistry 55, insoluble fiber typical of can be eaten raw; but ested in trying sprouted no. 12 (2007): 4678–83. doi: whole grains. Enzymes, if you want to lower the grains, you can buy 10.1021/jf0633037. those biological warriors risk of foodborne illness, sprouted-grain products LaBorde, Luke. “What You Should engaged in breaking cook them thoroughly to from your local health Know About Sprouts.” Penn State apart molecules for diges- at least 135°F before food market, online Extension. extension.psu.edu/food /safety/educators/fact-sheets- tion, may be increased eating. Raw sprouts have outlets, and grocers. brochures-books/fruits-vegetables with sprouting; however, been linked to more than You may be able to /what-you-should-know-about- the biological value of 40 foodborne illness order sprouted-grain sprouts. increased enzymatic outbreaks from 1996 to flour to make your own Oldways Whole Grain Council. activity in humans is not 2016, and sprouts are healthy products. wholegrainscouncil.org. clear. Once sprouted, among the top 10 foods • If you are interested Relf, Diane. “Sprouting Seeds for the sprouts may be eaten that cause foodborne in sprouting your own Food.” Virginia Cooperative Exten- sion. pubs.ext.vt.edu/426/426- whole or dried and milled illness. grains, use reliable 419/426-419_pdf.pdf. into flour. The debate on directions from a whether or not this nutri- Shopping Tips reputable, peer- Stenman, S. M., et al. “Degrada- tion of coeliac disease-inducing tional difference between • Purchase high-quality reviewed source, such rye secalin by germinating cereal sprouted and unsprouted sprouts. Sprouts should as “Sprouting Seeds for enzymes: Diminishing toxic effects in intestinal epithelial cells.” Clinical grains is beneficial be crisp and kept Food,” available from and Experimental Immunology continues and further refrigerated. Refrigerate Virginia Cooperative 161, no. 2 (August 2010): research is needed. Extension at pub.ext 242–49. doi: 10.1111/j.1365- them immediately when 2249.2010.04119.x. you get them home .vt.edu/426/426- Food Safety Issues after purchasing them. 419/426-419.html. Yang, F., et al. “Studies on germination conditions and Sprout production is a • Do not consume antioxidant contents of wheat science with the need for sprouts past their shelf- grain.” International Journal of quality monitoring and life. Food Science and Nutrition 52, cleanliness. The warm, • Cook sprouts to reduce no. 4 (2001): 319–30. doi: 10.1080/09637480120057567. humid conditions required their risk of foodborne for sprouting are also illness. Roast them in ideal for bacterial growth the oven until crisp and Examine Your Choices

Food What I buy now What I plan to buy Pretzels for snack Refined white-flour pretzels Whole-grain or sprouted-grain pretzels

Sprouted Brown Rice Vegetable Risotto Serving size: 8 servings

INGREDIENTS 2 quarts vegetable broth ½ pound asparagus, trimmed and cut into 2-inch pieces 2 tablespoons olive oil 1 cup finely chopped onion 2 cloves garlic, finely chopped 2 cups uncooked sprouted brown rice 2 carrots, trimmed and chopped 2 zucchini, trimmed and chopped ½ cup fresh or frozen and thawed peas 2/3 cup grated Parmesan cheese 1 tablespoon butter Sea salt and pepper to taste

DIRECTIONS 1. In a medium pot cover broth and bring to a simmer. 2. Heat oil in a medium pot over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, 4 to 5 minutes. Add rice and cook, stirring gently, until toasted and fragrant, 4 to 5 minutes. 3. Add 1 cup of the hot broth and cook, stirring constantly, adjusting the cooking to a simmer until liquid is almost absorbed. Repeat the process, adding about ½ cup of the broth each time, until rice is just beginning to get tender, about 25 minutes. Add asparagus and carrots, continuing the process with the broth. 4. When rice is just al dente and asparagus and carrots are just tender, add zucchini and cook 5 minutes more. (If broth gets low, add water as needed.) 5. Stir peas into rice and cook until hot throughout, 2 to 3 minutes more. Add cheese, butter, salt, and pepper and stir to combine. 6. Add about ½ cup liquid to finished risotto before serving, if necessary for de- sired texture. Final product should be above 135°F.

NUTRITIONAL FACTS Per serving: 330 calories, 9g total fat, 2.5g saturated fat, 290mg sodium, 54g carbohydrate, 6g fiber, 10g protein.

Source: Whole Grains Council, wholegrainscouncil.org/recipes/sprouted -brown-rice-vegetable-risotto Prepared by Rayna Cooper, retired extension educator; and Stacy Reed, extension educator. Reviewed by Lynn James, senior extension educator. extension.psu.edu

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