To add to its luster, quinoa contains more vitamins and minerals than most other grains. It can be a significant source of manganese, magnesium, phosphorus, copper, zinc, and iron. Sprouted quinoa has all the incredible health benefits of regular quinoa, but perhaps more so thanks to the germination process. When seeds begin to grow, some of the starch begins to break down, increasing their levels of nutrients.
As the complex carbs starch , proteins, and fats break down, your digestive system may have an easier time digesting the grains, too. The plant enzymes are essentially doing the work for your digestive system, which is why many people find it easier to absorb sprouted grains. This process makes the nutrients more available. While this all sounds good in theory, the reality can be a little more unpredictable.
How much these components break down depends on the sprouting conditions and how long the seed germinates. Plus, no two people have the same sensitivities or digestive systems. And a product that contains sprouted whole grains is not guaranteed to have more nutrients than regular whole grain products.
Like everything else, the nutrition label tells the story so be sure to consult it before you make your purchase. You can make many of the same dishes with standard and sprouted quinoa. Both can be a great way to add protein to your favorite salad. Or, you can make a delicious quinoa bowl with salmon, chicken, or black beans and some veggies like tomatoes, avocado, and sweet potato. For something a little more hands-on, try incorporating the superfood into soups, stir-frys, veggie burgers, or meatloaf.
You can even bake bread or muffins with either type of quinoa. Which is better regular quinoa or sprouted quinoa?
Sprouted grains are thought to contain more nutrients and be easier to digest than their un-sprouted counterparts. Okay, first some grains Grains are the whole seeds of plants. To sprout grains, companies or home cooks! First, sprouted grains may be more easily digested. Since those molecules are easier for the plant to digest, many believe they may also easier on human digestion.
Some research backs up that argument in certain grains, like barley. Sprouted grains have also been shown to be higher in fiber and lower in gluten , which could help with digestibility especially for those with gluten sensitivities! In addition to fiber, studies show sprouted grains may contain more essential amino acids and B vitamins , antioxidants , folate , and more.
Those nutrients may also be more bioavailable. Just think: the seed is doing its best to make as many nutrients as possible available to the plant so it can grow, so it may also be helping your body out in the process.
Some small differences in nutrient bioavailability have been noted between sprouted-grain and other whole-grain breads. Most of these studies are small and the changes in nutrient concentrations are also small.
In other words, a tiny bit of extra folate in your sprouted brown rice bowl may not make a significant difference on your long-term health compared to if you ate a non-sprouted brown rice bowl. Place in a warm spot in the kitchen like a cupboard or on top of the refrigerator. Every hours, remove the cheesecloth and rinse the quinoa off.
Do this by filling the jar partially with filtered water, swirling the water around the quinoa, replacing the cheesecloth, and draining the water into the sink. Invert the jar again into the colander. Allow the quinoa to spout over hours total, or until sprouts appear to your liking.
Flavor of the quinoa is best within a 36 hour period, going longer can give the sprouts a slight lemon or tart flavor. To see a complete copy of our Privacy Policy , please click here or:.
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