What is Sprouted Bread?

Whole Grains are Healthy

What are Sprouted Grains & What Happens When Grains Sprout?

What is Sprouted Bread? And How is it Different?

How is Sprouted Bread Made?

Article Whole Grains are Healthy

Whole Grains vs Refined Grains:
Why Whole Grains Win

There’s no question that whole grains are good for you. From Canada,1 the USA,2 and around the world, dietary guidelines all agree—everyone should be eating more whole grains. (And most of us aren’t eating nearly enough of them!)3,4,5

Whole grains are a source of important nutrients, including dietary fibre, B vitamins (folate, thiamine, niacin, vitamin B6, and riboflavin), iron, zinc, manganese, magnesium, copper, phosphorus, selenium, and vitamin A.2 And eating a diet rich in high-fibre foods including whole grains can reduce risk of stroke, colon cancer, heart disease, and type 2 diabetes.3

What Are Grains?

Grains are the edible seeds of cereal grasses and a selection of non-cereal plants. 

The wheat family

Including spelt, farro, khorasan, red fife, einkorn, bulgar, barley, rye, triticale, and other varieties.

All types of rice

From long grain to short grain; brown, black, purple, and other colours.

Corn

All colours. And yes popcorn is a whole grain!

Other cereal grains

  • Oats
  • Millet
  • Sorghum
  • Teff 
  • Fonio
    And grains from other cereal grasses.

Non-cereal grains (a.k.a., pseudograins) include:

  • Quinoa
  • Amaranth
  • Buckwheat
  • Wild rice
  • Chia
Oilseeds—like flax, sunflower, and hemp—are not considered grains. 

Along with lentils, legumes like chickpeas, and a host of other seeds packed with nutrition, oilseeds are deliciously healthy and partner well with whole grain ingredients in breads and baked goods of all types!)

What Are Whole Grains?

All parts of the grain—the bran, germ, and endosperm—must be included in the same proportion as they are in the grain before any processing is done.6 As long as all the parts are there, grains can be rolled, flaked, crushed, cracked, ground, sprouted, or cooked and be considered whole grains. 

The Anatomy of Grains:
Whole Grains vs Refined Grains7

Look at the parts that make up a whole grain and the nutrients each part serves up, and the difference between whole and refined grains is clear. 

There’s a time and a place for white flour and white rice—delicate pastries and cucumber rolls wouldn’t be the same without them. But with most of the nutrition in the bran and germ, refined grains leave most of the goodness behind! 

1. Bran

The protective outer layer of a whole grain kernel contains:

  • Most of the fibre
    (soluble and insoluble) 
  • Most of the iron
  • Some protein
  • B vitamins and minerals
    (zinc, copper, magnesium)
  • Antioxidants
    (carotenoids, anthocyanins,
    isoflavonoids, vitamin E)
  •  Phytic acid

2. Endosperm

The carbohydrate storehouse, the middle layer of a whole grain kernel contains: 

  • Most of the starches
    (80 – 85%)
  • Some protein
  • Antioxidants
    (carotenoids, flavonoids, vitamin E, selenium)

3. Germ

 The nutrient dense core of a whole grain kernel contains:

  • Most of the protein
  • Most of the fats
    (unsaturated fats, including
    Omega-3 ALA, Omega-6)
  • Some fibre
  • B vitamins
  • Vitamin E
  • Minerals
  • Phytosterols

4. Embryonic Axis

The root (radicle) emerges from here once a whole grain kernel begins to sprout.

Up Next in What is Sprouted Bread?

Now that you know the difference between whole grains and refined grains, learn how sprouting makes already healthy whole grains even better!

Silver Hills Bakery’s Sprouted Education Series:

What?

Part 1: The WHAT of Sprouted Whole Grains

Why?

Part 2: The WHY of Sprouted Whole Grains

Try!

Part 3: Now TRY Sprouted Whole Grains

1 Government of Canada, Canada’s Food Guide – Eat Whole Grain Foods. 2019. Available from: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-whole-grain-foods/, accessed August 7, 2020.   https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-whole-grain-foods/
2 USDA, US Department of Health & Human Services, and Dietaryguidelines.gov, Dietary Guidelines for Americans, Ninth Edition. 2020 – 2025. Available
from: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf, accessed September 9, 2022. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
3 Health Canada. Fibre - Canada. 2019. Available from: https://www.canada.ca/en/health-canada/services/nutrients/fibre.html, accessed August 7, 2020. International Food Information Council (IFIC) Food Insight, Fiber Fact Sheet. FoodInsight.org, July 10, 2019. Available from: https://foodinsight.org/fiber-fact-sheet/, accessed January 26, 2023. https://foodinsight.org/fiber-fact-sheet/
4 International Food Information Council (IFIC) Food Insight, Fiber Fact Sheet. FoodInsight.org, July 10, 2019. Available from: https://foodinsight.org/fiber-fact-sheet/, accessed January 26, 2023. https://foodinsight.org/fiber-fact-sheet/
5 Nelson, K., Stojanovska, L., Vasiljevic, T., Mathai, M., Germinated Grains: A Superior Whole Grain Functional Food? Canadian Journal of Physiology and Pharmacology, 2013, 91:429-441. Available from: https://www.nrcresearchpress.com/doi/full/10.1139/cjpp-2012-0351, accessed December 4, 2019. https://www.nrcresearchpress.com/doi/full/10.1139/cjpp-2012-0351
6 Whole Grains Council, Definition of a Whole Grain. Available from: https://wholegrainscouncil.org/definition-whole-grain, accessed August 11, 2020. https://wholegrainscouncil.org/definition-whole-grain
7 Fardet, A., New Hypotheses For The Health-Protective Mechanisms Of Whole-Grain Cereals: What Is Beyond Fibre? Nutrition Research Reviews (2010), 23, 65-134., June 2010. Available from: https://www.researchgate.net/publication/44690504_New_hypotheses_for_the_health-protective_mechanisms_of_whole-grain_cereals_What_is_beyond_fibre, accessed August 11, 2020. https://www.researchgate.net/publication/44690504_New_hypotheses_for_the_health-protective_mechanisms_of_whole-grain_cereals_What_is_beyond_fibre