After soaking, the next level of preparation is to further germinate (i.e.Sprout) grains :
• Further reduces phytate and other anti-nutrients. Although many still remain, meaning some of the the grains' minerals will still be inaccessible
- Some studies found that sprouting grains reduces phytic acid. By increasing phytase enzyme activity, which breaks down phytic acid; E.g. A 2011 study showed a several fold phytase enzyme increase depending on grain: During germination, the level of phytase activity increased and reached its maximal value after about a week of germination for rice (16-fold), maize (5-fold), millet (7-fold), sorghum (3-fold) and wheat (6-fold). The increase in phytase activity during germination was accompanied by a significant reduction in phytate. Study results vary, for example, with seed type, and whether testing the grain directly, or its indirect effect on animals (one study compared sprouted barley and canola nutrients fed to rats with very mixed results)
Marshall Arebojie Azeke et al, Effect of germination on the phytase activity, phytate and total phosphorus contents of rice (Oryza sativa), maize (Zea mays), millet (Panicum miliaceum), sorghum (Sorghum bicolor) and wheat (Triticum aestivum) (2011) J Food Sci Tech Dec, 48(6): 724-729 PubMed
• Further improves digestibility of storage proteins and starch- due to partial hydrolysis during sprouting
• Sprouting grains helps diabetics digest glucose - by regulating amylase-enzyme activity;
• Sprouting only marginally reduces gluten - i.e. don't rely on it;
• Unfortunately, much of the harmful wheat germ agglutinin (WGA) lectin remains in the wheat sprout
• Decreases aflatoxin - a carcinogen naturally present in some seeds E.g. peanuts, corn, almonds and other nuts
• Sprouted corn increased protein availability - study found amino acids became more concentrated and absorbable.
As with all sprouted seeds, there is a risk of microbial contamination. The possibilities abound: not washing seeds sufficiently before sprouting, contaminated container, seeds weren't truly raw, extreme temperatures, mold in the air, sprouts were not rinsed enough. It is advisable to take all precautions.
(1) After soaking grains, leave them in a shallow bowl exposed to air (not in the fridge)
(2) Keep grains slightly damp by adding 1-2 Tbsp. water when needed
(3) Leave them out for 3-24 hours depending on grain (see chart below)
(4) When ready, rinse sprouts thoroughly and store up to 7 days in the refrigerator
(5) Rinse sprouts daily to prevent microbial growth
| GRAIN SPROUTING TIME CHART | |
|---|---|
| Guideline Only - everyone has their own ideas :) | |
| Grain | Sprouting time |
| Buckwheat | 2-3 days |
| Amaranth | 1-3 days |
| Kamut | 2-3 days |
| Millet | 2-3 days |
| Oat groats | 2-3 days |
| Quinoa | 3-4 days |
| Wheat berries | 3-4 days |
| Wild and black rice | 3-5 days |
