Sprouting
The process of soaking then growing seeds (pulses, cereals, nuts and seeds) that activates the seed, increasing its digestibility and nutritional value.
Sprouting means “waking up” a dormant seed by soaking it and then letting it grow for a few days. The seed then mobilises its reserves to create a young shoot, triggering a cascade of biochemical changes.
An original angle (the seed multiplies its nutrients): sprouting transforms the seed profoundly:
- Drastic reduction in antinutrients: phytic acid (which blocks minerals) and enzyme inhibitors fall, releasing iron, zinc and magnesium
- Increase in vitamins: levels of vitamin C, B vitamins and sometimes folate climb (a dry seed has little vitamin C; once sprouted, it synthesises some)
- Pre-digestion of starch and protein: the activated enzymes partly break starch down into simple sugars and protein into amino acids, improving digestibility and lowering the glycaemic index
- Lower FODMAPs in sprouted pulses, which are better tolerated
This is why sprouted seeds (alfalfa, lentils, chickpeas, broccoli) are nutritional powerhouses. Young broccoli sprouts, for example, contain up to 10 to 100 times more sulforaphane (an anti-cancer compound) than mature broccoli.
A safety caveat: raw sprouted seeds carry a microbiological risk (the moisture and warmth of sprouting also favour pathogenic bacteria such as E. coli and Salmonella). Vulnerable people should eat them cooked. Rinse well and use seeds intended for sprouting.