5 reasons sprouted bread is a health game changer you need to try, according to a nutritionist
The world of bread can be a minefield. A quick trip down the bread aisle at the supermarket reveals countless types of bread with varying health claims, processing levels and price ranges.
So we’re sorry to announce that yet another breed of bread has entered the chat: sprouted bread.
Although not technically new (in fact, this style of bread has been made since ancient times) the reported health benefits of eating sprouted bread have piqued the interest of the wellness set.
With this in mind, and the help of specialist registered dietitian and author of How Not to Eat Ultra-Processed, Nichola Ludlam-Raine, we’re digging into the wonderful world of sprouted grain breads.
What is sprouted bread?
Sprouted bread is made from whole grains like wheat, barley or rye that have begun to sprout and germinate.
It sounds odd, but really a grain is just a seed that, with warmth and moisture, will begin to sprout into a plant.
‘"Proper" sprouted bread is made from whole grains that have been allowed to germinate (or sprout) before being ground into flour or formed into dough,’ says Ludlam-Raine.
The result of this process is a dense, nutty bread that offers more nutritional benefits than other types of bread, including other whole grain breads.
According to Ludlam-Raine, the key characteristics to look out for when searching for sprouted bread are:
Made from whole sprouted grains (eg. wheat, spelt, rye, and/or legumes)
Minimally processed, often flourless but still made into a loaf
No artificial preservatives or refined sugars
What are the health benefits of eating sprouted bread?
1. Higher nutrient availability
The sprouting process makes the nutrients in the grains more readily available and makes the bread easier to digest.
‘The sprouting process breaks down phytic acid, an anti-nutrient that can inhibit the absorption of minerals like iron, zinc, and calcium,’ says Ludlam-Raine. ‘This means you may absorb more nutrients from sprouted bread compared to standard wholemeal or white bread,’ she explains.
2. More antioxidants
Sprouted bread also contains more antioxidants like vitamin C and folate as well as B vitamins and beta-carotenes than other bread, according to a 2019 study review.
Research shows that a diet high in antioxidants can protect against chronic diseases like diabetes, cancer and heart disease by protecting the cells in the body against oxidative stress.
3. Higher in protein and fibre
Switching from traditional bread to sprouted bread may also help you to increase the amount of protein and fibre in your diet.
‘Sprouted bread generally has more protein and fibre per slice than conventional bread, which helps with satiety and blood sugar control,’ says Ludlam-Raine.
The sprouting process increases the number of amino acids in the bread (especially if legumes like lentils or soybeans are in the bread), increasing the amount of protein per serving, sometimes creating a complete protein source containing all nine essential amino acids (depending on the type of sprouted bread you choose).
As sprouted bread is made from whole grains, this type of loaf is naturally higher in fibre than white bread or sourdough bread made with refined flour. Sprouted breads are usually higher in fibre than other whole-grain breads because they contain a greater variety of whole grains and legumes.
4. Easier to digest
Good news for anyone who struggles to digest high-fibre whole grain breads – research from a 2021 study review says the sprouting process can make this type of loaf easier on the digestive system.
‘Sprouting breaks down some of the starches, reducing FODMAPs, which may make it easier for some people to digest compared to traditional whole wheat bread,’ advises Ludlam-Raine.
Sprouting the grains essentially pre-digests them, doing half the job for your gut before the grains even get there.
Sprouted loaves also tend to be higher in enzymes, which aid digestion. However, these enzymes can be deactivated by the high temperatures of baking, so many sprouted bread brands will choose to bake their loaves at a lower temperature to retain the beneficial effects of the enzymes.
5. Lower glycemic index
If you’ve been keeping an eye on your blood sugar levels, you’ll welcome the news that sprouted bread is lower on the glycemic index than other types of bread, including sourdough and white bread.
‘The sprouting process can make the carbohydrates in the bread slower to digest, leading to a more gradual rise in blood sugar levels, which is beneficial for energy regulation and diabetes management,’ says Ludlam-Raine.
As the grains sprout, they absorb water and break down starches, which also makes sprouted bread lower in calories and carbohydrates than other loaves. An older study found that sprouted bread was even lower in carbs than other whole-grain breads.
Is there anyone who should avoid eating sprouted bread?
While sprouted bread is usually a nutritious and largely gut-friendly choice for most people, Ludlam-Raine says there are a few things to consider before making a long-term switch.
‘Sprouted bread contains fewer preservatives than other types of bread, so it can go stale or mouldy more quickly, especially if the bread is stored at room temperature,’ she advises.
Storing sprouted bread in the freezer can extend its freshness.
This type of bread is often more expensive than white, wholegrain or even sourdough bread. ‘This is due to the extra processing involved,’ says Ludlam-Raine. Price can be an important consideration if you're considering making long-term diet changes rather than a one-off purchase.
Another important thing to remember is that sprouted breads are not always gluten-free. ‘While the sprouting process may slightly reduce gluten content, sprouted wheat or rye bread still contains gluten and isn’t suitable for people with coeliac disease,’ explains Ludlam-Raine.
She also advises that the taste and texture of sprouted bread may not be for everyone: ‘Sprouted bread often has a denser texture and nuttier taste, which some people love, but others may prefer softer, more traditional bread.’
Sprouted bread is usually tastier when toasted – just a heads up.
Where can you buy sprouted bread?
Sprouted breads are available in health food shops, local markets, bakeries and even supermarkets.
‘You can find sprouted bread in some supermarkets, particularly in the chilled or frozen sections, as it tends to have a shorter shelf life,’ says Ludlam-Raine.
The sprouted grain content can vary from brand to brand, so it's always worth checking the packaging for information before loading up your basket.
‘Popular brands include Everfresh Natural Foods, Food for Life (Ezekiel), Biona Organic (contain sprouted seeds) and some own-brand sprouted grain breads from health food retailers,’ says Ludlam-Raine. ‘More mainstream supermarkets are beginning to stock them too (such as Jason's Sourdough Sprouted Grains), though availability can vary,’ she explains.
Biona Organic Rye Bread with Sprouted Seeds
Everfresh Sprouted Wheat Bread
£2.09 at hollandandbarrett.com
Jasons Sprouted Grain Sourdough
The bottom line
Switching to sprouted bread, even just a couple of times a week, could be an easy way to increase the protein, fibre and vitamins in your diet.
However, Ludlam-Raine says that while there are benefits that come from eating this type of bread; ‘ultimately our health depends on what else you are eating over the day and week!’
‘If you're looking for higher nutrient absorption and protein, sprouted bread may be a better option. If you have digestive sensitivities (such as an intolerance to gluten), a well-fermented sourdough might be gentler on the stomach,’ advises Ludlam-Raine.
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