Sprouted Grains for Breakfast

This morning I went out out to breakfast with friends, and as they happily munched on bagels piled high with cream cheese and other goodies, I was reminded of my daily ritual as a trial lawyer when I started out most of days with my favorite bagel and coffee.

When time is short in the morning, breakfast, one of the most important meals of the day, can take a nutrition hit. I am not a morning person, and so like so many of us, I needed to keep my breakfasts quick and easy to prepare. Bagels, muffins, or toast was for me the easiest thing to grab. And on a Sunday morning, I loved a bagel piled high with lox, onions, tomato and swiss cheese. Yum!

Unfortunately, almost any bread product made with flour, especially bagels, will make blood sugars rise rapidly, which in turn will cause a sharp insulin response. All of which causes the types of blood sugar highs and lows that wreak havoc with our energy levels and overall health.

You see, most people don't know that ANY products made with flour can have the same effect on blood sugar, whether the flour is produced from whole grains or not. This is because grinding grains into flour increases the surface area upon which enzymes work to more quickly convert starch into glucose. (I repeat, this is true for any whole grain that is finely ground into flour...)

For diabetics or anyone trying to manage their blood sugars, the first meal of the day needs to be nutritious with a good balance of quality protein, good for you fat, and low glycemic carbohydrate (i.e. a carb that metabolizes more slowly and does not cause an immediate sharp rise in blood sugar levels).

So, does that mean absolutely no more bread for breakfast. Absolutely not. A quality, whole grain bread with at least 3 grams of fiber along with some protein and good for you fat (French Toast, whole wheat bread with almond butter spread, scrambled eggs with toast) are great on occasion.

Even better, try Sprouted Grain Bread which is high in protein and fiber, low in carbohydrates and contains no sugars making it a low glycemic food, beneficial for diabetics and anyone trying to maintain a healthy weight.

Sprouting grains and seeds before baking produces a living, nutrient-rich food more akin to vegetables. Bread made from freshly sprouted grains do not contain flour and contain all of the fiber, bran, vitamins and minerals of the original grain plus an average of approximately 100% increase in vitamins and minerals.

The process involves adding a very precise amount of water to organically grown whole grains to unlock beneficial enzymes that when activated cause the grains to sprout. The sprouting process not only significantly increases valuable nutrients and vitamins, but it also causes a natural change that makes the protein and carbohydrates easier for the body to use. In fact, sprouts are lower in carbohydrates and calories than the grains from which they were sprouted.

One of my favorite breakfasts when I am in a hurry is a Sprouted Grain English Muffin from Food for Life Baking Company in Corona, California, which makes the widely distributed Ezekiel Sprouted Grain breads. (including English Muffins and Tortilla wraps).

Sometimes I have a muffin toasted with Ricotta Almond Cinnamon Spread. Or when I get a yen for a bagel with lox and cream cheese. I substitute an English Muffin for the bagel. Breakfast is still easy and fast but this choice is chock full of fiber and nutrients and doesn't wreak havoc on my pancreas.

Here's my recipe for Ricotta Almond Cinnamon Spread on a Sprouted Grain English Muffin.

To make a single serving of the ricotta mixture, mix 1/4 cup part skim ricotta cheese with almond butter (approximately 1 tablespoon), a dash of cinnamon and sweetener of choice. I like to use either Agave Syrup or Truvia. For a more "nutrient dense" version, you can add a tablespoon of vanilla protein powder and some ground flax seeds to the mixture. For chocolate lovers, you can mix some raw cacao powder or Xocai Sipping Chocolate Chips into the ricotta/almond mixture. Healthy dark chocolate that is rich in antioxidants and low in non-refined sugars will actually add to the nutrition content of the mixture.

Next, spread the ricotta mixture on your toasted English Muffin and ENJOY!

Sprouted grain muffins make great mini-pizzas too. Watch for recipes on upcoming blogs.

Comments for Sprouted Grains for Breakfast

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Feb 10, 2015
Kudos you are spot on NEW
by: Jack

I have suffered from a very high sensitivity to any change in blood sugar all my life. I am not diabetic or hypoglycemic in a clinical sense but any minor rise and subsequent minor drop in blood sugar turns me into a crazy person

I have been living on pure protein for 25 years and every attempt with coarse grains, grains mixed with protein have all failed. I am a breathing GI lab.

A friend had given me sprouted rice a year ago claiming that sprouted rice had a different glycemic index. He was right. However when I bought pasta advertised a sprouted grain it failed me.

I just spent an hour this morning reading ingredients of bread advertised as sprouted and found one that was pure sprouted without any not sprouted grains mixed in. So I had four slices today and the result!!!!!!!!!!!

I am fine. So you are spot on sprouted grain has a lower hypoglycemic index. Why I have no clue, I am just the lab giving you the results!!!!!

Dec 06, 2014
Sprouted wheat - benefits NEW
by: Gurdev Singh

If you are sensitive to gluten, you will benefit from sprouted wheat breads' low-gluten or non-gluten options. Overcoming Gluten Intolerance details research by Sally Fallon and Dr. Mary Enig that records sprouts enzymes effectively breaking down gluten and other difficult-to-digest components. If you are DIABETIC sprouted wheat bread has a low glycemic index and does not cause post-meal blood sugar levels or blood-fat counts to
SPIKE UPWARDS. If you are reducing calories, sprouted wheat breads provide, ounce-for-ounce, more protein and nutrition than many pre-packaged, highly-processed diet foods. If you are vegetarian, sprouted bread can accompany any meal,mashed for pudding or stretched for pizza. If you are pregnant, sprouted wheat bread, being easily digested and nutrient-dense, is likely to support your health as well as normal fetal development

Sep 05, 2014
Study NEW
by: Anonymous

Researchers at the University of Guelph in Canada examined the glycemic impact of different commercial breads on twelve overweight and obese men at risk for diabetes. They fed the men five kinds of bread on different occasions -- sprouted grain bread, 11-grain bread, 12-grain bread, sourdough bread and white bread - then measured glucose response. Sourdough bread and sprouted grain bread outperformed the other three breads in different measures of glycemic and metabolic response.
Journal of Nutrition and Metabolism. 2012; 2012:184710. Mofidi et al.

Nov 02, 2013
An Excellent Article NEW
by: Ronald Brehton

Pay no attention to Mr. Bruce Herman. Her information is correct. Soaking and sprouting converts grains into a high nutrition source that is 100% digestible for most people.

There are two reasons why sprouted grains rank lower on the glycemic index. As sprouts grow, they use some of the gluten and starch in the seed. As she mentioned, gluten and starch (as well as proteins) are also converted to more easily digestible forms.

People who have celiac disease still have to avoid sprouted wheat and all wheat products.

Excellent health site!

Apr 26, 2013
by: Anonymous

Your statements about sprouted grain seem to be ludicrously false. To say that sprouted grains contain no sugar is untrue; they contain more sugar than unsprouted grain. There is no decent study showing that sprouted grain has a lower glycemic index than unsprouted. Indeed, the fact that sproutead grains contain more simple sugars than unsprouted argues that their GI will be higher. Also, studies have shown that unsprsoputed grain contains more fiver than sprouted. sprouted grains do tend to havae more B vitamins than unsproputed and slighty higher enzyme activity (this would also tend to make tham a higher GI food than unsprouted.

Bruce Herman

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