Healthy Life: Sprouted grains: A healthier choice

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Lauren holds a creature from the Little Rock Zoo.

Have you tried sprouted grains? If not, you are missing an opportunity to pack in vital nutrients! Most importantly, the changes that occur in the sprouting process make grains digestible for those with health conditions that may have eliminated grains from the diet. Are sprouted grains a new food? Not really; instead, it is a return to the ancient way of grain consumption.

What are sprouted grains? They are whole grains that have been moistened and germinated with a new plant developing. They are then dried and packaged for use. The act of sprouting breaks the built-in growth inhibitor that causes digestive issues in many people. The enzyme activity creates a "pre-digested" form of the grain, increasing absorbability of vitamins and minerals while eliminating the compound associated with intestinal distress. A bonus is the sprouting process also increases the nutritional content of the grain.

Sprouted grains contain increased amounts of B vitamins, Vitamin C, folate, fiber and essential amino acids, including lysine often found lacking in grains. People with grain sensitivities often find sprouted grains do not cause reactions associated with regular grains.

In recent years, research has shown some impressive results concerning the health benefits of sprouted versus regular whole grains. Sprouted brown rice has been shown to reduce cholesterol and improve blood glucose. With cardiovascular concerns being associated with diabetes, this is beneficial twofold. In addition, nursing mothers benefited from sprouted brown rice with decreased depression, improved fatigue and increased immunity.

Another growing health concern is that of non-alcoholic fatty liver disease. This disease can lead to liver failure and is often found in diabetics. Sprouted buckwheat, not a member of the wheat family, increases rutin and quercitin - both anti-inflammatory compounds. Sprouting this rain produces potential "anti-fatty liver activities."

Sprouting millet also improved in available nutrients. Increased levels of lysine, tryptophan, albumin and globulin occurred, along with decreases in prolamins, a plant storage protein that may be difficult for some people to digest. The iron, manganese and calcium found in millet became 300 percent more bio-available when sprouted!

Grains are a complex carbohydrate that is slow released in the body. As such, they provide long-term energy without blood sugar spikes. In addition, the natural probiotics living in the gut rely on complex carbohydrates for food. Maintaining a healthy gut is key to absorbing vitamins and minerals from foods and preventing intestinal issues such as IBD and leaky gut syndrome.

If you haven't tried them yet, consider giving sprouted grains a try. The health benefits are continuing to be discovered. Most importantly, they are a tasty addition to any meal! You can replace any regular grain with sprouted grains in your favorite recipes.

Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.


Sprouted Brown Rice Risotto

Serves eight.

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: In a medium pot cover broth and bring to a simmer. Heat oil in a medium pot over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, four to five minutes. Add rice and cook, stirring gently, until toasted and fragrant, four to five minutes.

Add 1 cup of the hot broth and cook, stirring constantly, adjusting the cooking to a simmer until liquid is almost absorbed. Repeat 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.

When rice is just al dente and asparagus and carrots are just tender, add zucchini and cook five minutes more. (If broth gets low, add water as needed.) Stir peas into rice and cook until hot throughout, two to three minutes more. Add cheese, butter, salt and pepper, and stir to combine. Add about ½ cup more liquid to finished risotto before serving, if necessary for desired texture.

Nutrition (per serving): 330 calories, 10 grams protein, 9 grams total fat, 2.5 grams saturated fat, 290 milligrams sodium, 54 grams carbohydrate, 6 grams fiber.

Note: Extra servings freeze well for future meals.