Sprouting: what is it?

“Sprouts” (Regulation (EC) No 208/2013) are “the product obtained from the germination of seeds and their development in water or another medium, harvested before the development of true leaves and which is intended to be eaten whole, including the seed”. The sprouting process has been practised for thousands of years as a natural and sustainable way of enriching grains with macro and micronutrients.

Digestibility

One of the most compelling reasons for me to sprout legumes, seeds and grains is the boost in their nutritional content and digestibility.

After just a couple of days and a drop of water, sprouts and microgreens contain more nutrients than non-sprouted grains and sprouted seeds contain more nutrients than the mature vegetable. In effect, sprouting increases certain beneficial nutrients (e.g. Vitamin C, beta-carotenes and folates) and degrades some antinutrients that impede absorption, increasing bioavailability. Additionally, sprouts often contain higher levels of beneficial compounds, including polyphenols and flavonoids, which possess antioxidant and anti-inflammatory properties.

For example certain seeds, particularly legumes, are known to be high in protein content. They’re an important and inexpensive source of nutrition, but the disadvantage is that plant-based protein is less digestible than animal protein. (Why? I read in one study[1] that plant seed proteins are likely to have evolved in such a way that they became difficult to break down prior to germination to make them unattractive as a food source for insects and herbivores. Isn’t nature clever?)

Germination

A sprouted grain is a whole grain that has just started to germinate. During germination, seeds undergo biochemical changes, whereby enzymes are activated and allergenic proteins are broken down. Protein changes in the germination process increase digestibility and reduce anti-nutrients such as phytates and tannin[2].

50g sprouted mung beans

The process

First, the evidence from the scientists[3]. There are three phases in this process: imbibition (the rapid water uptake when the grains or pulses are soaked in water); activation (the incubation period depending on type and variation); and finally seed growth. that is the fun bit, when the “radicle” emerges.

A radicle is the first part of a seedling to emerge from the seed during the process of germination; one of the first signs that the seed is transitioning from dormancy to active growth, this is the embryonic root of the plant which grows down into the soil to anchor the seedling and absorb water and nutrients necessary for further growth. Its appearance marks the beginning of the seedling’s ability to sustain itself and grow independently.

The germination process leads to a decrease in compounds such as phytic acid, tannin and cyanides, whereas palatability and bioavailability are enhanced[4]. Numerous studies have shown that sprouts are rich in vitamins, minerals, glucosinolates, polyphenols and proteins.

Some of the benefits in simple terms:

Enhanced nutritional content

Enzymes are activated during the sprouting process, thereby increasing the availability of essential vitamins, minerals and antioxidants. Sprouting also reduces anti-nutrients like phytates and tannins.

The germination process breaks down complex carbohydrates and proteins into simpler forms, which can be particularly beneficial for digestion.

Decrease in anti-nutrients

Many seeds contain antinutrients, such as phytic acid and lectins, which can interfere with nutrient absorption. They may be difficult for dogs to digest and could cause gastrointestinal upset (which is why it is essential that they are always cooked thoroughly). Germination activates enzymes that degrade these antinutrients, making the nutrients in the seed more bioavailable and reducing the risk of adverse digestive reactions.

While the net effect of germination is generally to increase the digestibility of legume seed proteins, the extent of improvement in digestibility is species- and strain-dependent.[5] It’s already clear how different times and effects can be.

I’m going to look for scientific research in respect of each seed or grain as I experiment with sprouting in my own kitchen. From that basis, I hope to identify which are the most beneficial (and convenient) for the Well Dog Pantry and include them in new and different recipes.

 

So, let’s give it a go!  The process is easy even in a domestic setting. All it takes is water. And a little patience…

ETA: sprouting works! Here are some of my efforts so far (I’ve done others – like mung beans – posts to come):

Coco beans
Black beans
Broccoli seeds
Split peas

 

 

[1] Bera, I.; O’Sullivan, M.; Flynn, D.; Shields, D.C. Relationship between Protein Digestibility and the Proteolysis of Legume Proteins during Seed Germination. Molecules 2023, 28, 3204. https://doi.org/10.3390/molecules28073204

[2] See article on Removing tannin

[3] Majzoobi M, Wang Z, Teimouri S, Pematilleke N, Brennan CS, Farahnaky A. Unlocking the Potential of Sprouted Cereals, Pseudocereals, and Pulses in Combating Malnutrition. Foods. 2023 Oct 24;12(21):3901. doi: 10.3390/foods12213901. PMID: 37959020; PMCID: PMC10649608. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10649608/

[4]  Ebert AW. Sprouts and Microgreens-Novel Food Sources for Healthy Diets. Plants (Basel). 2022 Feb 21;11(4):571. doi: 10.3390/plants11040571. PMID: 35214902; PMCID: PMC8877763.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8877763/

[5] Bera I, O’Sullivan M, Flynn D, Shields DC. Relationship between Protein Digestibility and the Proteolysis of Legume Proteins during Seed Germination. Molecules. 2023 Apr 4;28(7):3204. doi: 10.3390/molecules28073204. PMID: 37049968; PMCID: PMC10096060.