Healthy Living on May 29, 2010 by

Using Sprouted Grains

Sprouted Grain Essene Bread, photo courtesy of

Sprouted Grain Essene Bread, photo courtesy of

Recently a woman came into the store and inquired about sprouted wheat bread: what it is, how to make it, the benefits/disadvantages, etc. Although we currently don’t use sprouted grains in our baking at Bob’s Red Mill, it’s an interesting subject gaining popularity. People are drawn to bread using sprouted grain for various reasons, most of them related to the health benefits that can be  gained. Here’s a little background to clear up some confusion on sprouted wheat.

What is Sprouted Bread?
Sprouted bread is a form of bread made from whole grains that have been allowed to sprout, that is, to germinate. It is often eaten uncooked, or slightly heated, by proponents of raw foods. Sprouted breads are usually made with grains that have a low glycaemic index such as wheat, rye, spelt, oats, linseed, and barley.

History of Sprouted Bread
The earliest recipes for sprouted bread come to us from the Essenes, a Jewish monastic group that flourished from the 2nd century BC to the 1st century AD. They are credited with the first recorded techniques and recipes for Essene Bread which is made from sprouted wheat and prepared at low temperatures. These two techniques insure the maximum possible vitamin content for this food. The sprouting also breaks down the lectins and other substances that some individuals may be sensitive or allergic to.
In more modern recipes, sprouted grain bread is made with additions of yeast and gluten which produce a more edible loaf.

Benefits of Sprouted Bread
The benefits for sprouting grains are numerous. Through sprouting, all of the vitamins and nutrients stored in the grain are released. Many of these nutrients are usually lost during the cooking process. Additionally, the process of sprouting helps convert the carbohydrates found in the grains into maltose. This aids digestion as the enzymes in sprouted grains essentially predigest all of the vitamins for you before they hit your digestive track. The body is then more able to incorporate all of the good vitamins you are receiving.

All types of sprouted grains, in bread or eaten raw, are high in protein, fiber, and phosphorus. Specific sprouts have additional benefits. For instance, mung bean sprouts are high in iron, vitamin C, and potassium where as sunflower sprouts pack punches of vitamins A and C.  Calories and carbohydrates are reduced by sprouting grains used in bread.

How to Make Sprouted Bread
You make sprouted bread the same way you would make a typical loaf of bread with the exception of adding the appropriate measurement of sprouted grains to the flour. A website that might be helpful in guiding you through the process of all things sprouting is Check out these two recipes for baking bread using sprouts from Sprout and visit their site for even more inspiration!

Whole Grain Sprout Bread
Essene Bread


Julia says:

Is sprouted wheat gluten-free or not?
Isn’t it interesting that wheat grass juice is so cleansing to the intestinal tract? I am guessing that it is ok for celiac because there is surely no gluten in it, even it is made by that grain of wheat!

Julia, I have heard both sides on wheat grass (wheat sprouts)- that it is safe for celiacs and it is not. I would be hesitant to recommend it. We do not do a lot of sprouting of our wheat berries here and have not tested them for gluten. You might want to check out some of the great forums at before eating any.

Tiffany says:

Thank you so much for all of the wonderful information you provide to us through your site. I enjoy using many of your products and your willingness to share information with whomever comes to your site helps me to believe in them all the more.

Jillian says:

Is there any chance that Bob’s Red Mill will start producing and carrying sprouted grains? There would be many traditional food eaters that would love you for it!!

We are constantly looking at new items and sprouted grains are definitely coming up more often. Hopefully, you’ll see something from us soon.

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