(BPT) - By Kourtney Johnson, RD, LD
In the United States, 28.8 million adults live with diabetes, and heart disease is the leading cause of death. Diabetes and heart disease are closely connected, as people with diabetes are at two times the risk of developing heart disease compared to those who do not have diabetes.
As people understand more about how nutrition can benefit their health, they have found that sprouted grains benefit people who have diabetes and/or heart disease.
The sprouting process sets these grains apart, making them easier to digest. Vitamins and minerals are also more easily absorbed than in grains that have not sprouted.
Why are sprouted grains better?
- Grains are sprouted through a process where they are soaked in water and allowed to germinate. This leads to proteins and carbs being broken down, which makes vitamins and amino acids easier to digest.
- The carbohydrate content of sprouted grains changes. Starch content decreases while fiber increases. Less starch means blood sugar is less likely to spike during digestion, and higher fiber content slows down blood sugar absorption.
- The glycemic index (GI) is an indicator of how quickly blood sugar rises after eating certain foods. Low GI foods have scores of 0 to 55. This category includes foods such as apples, milk, yogurt, steel-cut oats and bran cereal. Sprouted grains fall into the low GI category generally scoring around 15, making them a blood sugar-friendly option.
- Fiber intake has also been shown to benefit heart health by decreasing low-density lipoprotein (LDL) cholesterol, lowering inflammation and promoting normal blood pressure.
- Protein also changes during the sprouting process with increases in certain amino acids due to protein breakdown. These changes contribute to making sprouted grains more easily digested.
Do studies show sprouted grains can benefit diabetes and heart disease?
While research is limited, studies have shown that consuming sprouted grains can benefit both diabetes and heart disease.
One study looking at intake of germinated brown rice among people with type 2 diabetes found they had lower levels of fasting blood sugar and insulin.
Insulin sensitivity, which is how well the body responds to insulin, is an important aspect of diabetes management. Sprouted grains are thought to improve insulin sensitivity because of their anti-inflammatory and antioxidant properties and their ability to promote steady blood sugar after eating.
The types of fat consumed make a difference in health. Omega-3 fatty acids have health benefits, and consuming them has been associated with lower rates of cardiovascular disease. Sprouted grains, such as sprouted flax seeds, provide omega-3 fatty acids.
How to incorporate sprouted grains in your diet
Consuming sprouted grains is easier than you might think. By making a few changes to your eating pattern, you can add them to your diet in a variety of ways.
- For example, at breakfast, swap white bread for a sprouted grain bread, such as Ezekiel bread.
- If you like breakfast sandwiches, opt for Ezekiel Sprouted Grain English Muffins. The sky is the limit here: You can add eggs, cheese and any kind of vegetables you like for a savory morning meal.
- Beyond bread, try sprouted pasta instead of standard white or whole wheat varieties. Balance it out with a source of protein such as meat, fish or tofu along with a vegetable for fiber.
- On Taco Tuesday, use Ezekiel Taco Size Sprouted Grain Tortillas.
- As the weather — and your grill — warm up, use Ezekiel Sprouted Grain Burger Buns and Hot Dog Buns for a healthier option.
To benefit your blood sugar and heart health, it's best to include the following components at your meals:
- A complex carbohydrate, such as sprouted grain breads, pastas or buns. Potatoes, peas, winter squash and corn also fall into this category and are considered starchy vegetables.
- A source of fiber, such as non-starchy vegetables. From broccoli to carrots to bell peppers, eat as many veggies as you'd like!
- A protein source, such as meat, fish, eggs, chickpeas or cottage cheese.
- If you're unsure how to lay out your plate, use the Diabetes Plate Method: Half your plate has non-starchy vegetables, a quarter contains carbs and a quarter contains protein.
- Choose an unsweetened beverage such as water, milk or herbal tea to go with your meal.
Sprouted grains offer benefits to people living with diabetes and heart disease. Including them in your eating pattern as part of a healthy lifestyle is a smart way to optimize nutrition.
Small swaps in your diet can make a big difference. If you are interested in trying Food For Life's products, use the Store Locator tool to find out where they are sold near you.
