Sprouted wheat flour are wheat berries that have been sprouted for a certain amount of time (with the aid of water), dried, and then ground into flour. The process of sprouting changes the composition of the wheat berries, allowing many of the nutrients inside to be readily absorbed into your body!
What Is the Sprouted Wheat Flour Process?
The process of sprouting your own wheat has several important key components.
- You need to purchase hard white wheat berries.
- The berries need to be washed or rather rinsed several times in clean water.
- Berries need to sit in water and soak for a minimum of 8 hours and maximum of 10 hours.
- Once they have reached the “chewy stage” berries need to be rinsed.
- The berries then need to be dried.
- Dried sprouted wheat berries are ground into flour using a wheat grinder.
- The flour is ready to use! It will store nicely in a container for up to 3 months.
What Are the Health Benefits of Sprouted Wheat Flour?
Sprouted wheat flour has many health benefits.
Think of the process a seed goes through in the early stages. When a seed is placed in rich soil, given water, and plenty of sunlight, it begins to germinate. The environment around the seed signals to the seed that it is time to put roots into the ground. Many of the nutrients bound up inside of the seed are then released to help the plant take root!
These nutrients are held captive by phytic acid or phytate which is found in all edible plant seeds (such as nuts, grains, and legumes). Once the phytic acid is broken down (through sprouting, soaking, or fermenting), the seed is essentially changed, and digested much easier.
Some of the wonderful nutrients that are now available for easy absorption in sprouted wheat flour, are iron, vitamin c, folate, zinc, magnesium, vitamin B, and protein.
There are less carbohydrates and less gluten, which make it a great choice for some gluten intolerant people.
For me this means– no more brain fog after eating, no more rashes, no more inflammation, among many other things! I am allergic to wheat but have zero allergic reactions to sprouted wheat (hooray!). If you have allergies or wheat/gluten intolerances or just want a healthier way to eat, I highly recommend sprouted wheat flour.
To learn more click here.
A few of my favorite personal benefits of Sprouted Wheat Flour– no more brain fog after eating, no more rashes, no more inflammation, no more stomach aches and pains, no more bloating, among many other things! I am allergic to gluten but have zero allergic reactions to sprouted wheat (hooray!).
Is Sprouted Wheat Better for You Than Whole Wheat or All-Purpose Flour?
Yes! To understand the difference, its best to know that wheat is made up of bran (outer layer, rich in fiber), germ (full of nutrients, inner layer), and endosperm (the bulk part of the kernel, contains some vitamins and minerals).
All-Purpose Flour- is primarily made up of the endosperm portion of wheat eliminating most of the nutrients in the grain. The absence of the germ increases the shelf life of white flour. It is also chemically bleached to give it a clean look. Easy to find and the most affordable.
Wheat Flour- includes the bran, germ, and endosperm of the wheat. The germ (remember, inner layer) decreases the shelf life making wheat flour harder to find and not lasting as long.
Sprouted Wheat Flour- when sprouting begins, certain enzymes are activated and start to break down and metabolize the endosperm. Protein compounds go through the same change within the kernel increasing the bioavailability of all the nutrients. These changes make sprouted wheat flour the best choice because our bodies can digest it much easier with little inflammation. Sprouted wheat flour is hard to find and expensive because it is a longer process to get the kernels to this optimal state.
Are Sprouting, Soaking, and Fermenting the Same Thing?
Yes, essentially, sprouting, fermenting, and soaking are all principally doing the same thing. They are neutralizing enzyme inhibitors (phytic acid- the big one!), present in all seeds and encouraging the production of many beneficial enzymes.
In fact, our ancestors for centuries have sprouted, fermented, and soaked all grains before making them into casseroles, porridges, and breads. Before commercial brewers yeast was introduced in Europe, slow-rise breads were made out from fermented starters. Only recently (the past 100 years or less) have we had access to fast acting yeasts.
You’ll find all of my sprouted wheat flour recipes here.
If I’m Allergic to Gluten, Can I Eat Sprouted Wheat Flour?
Yes, it is worth a try! During the sprouting process, enzymes essentially “pre-digest” the gluten. Those with non-celiac gluten sensitivities tend to do really well with sprouted wheat flour.
Can I Sprout My Own Wheat at Home?
Yes, you definitely can sprout your own wheat flour from home! We have been sprouting our own hard white wheat flour in our kitchen for many years and have enjoyed the benefits.
You can do it! Click here to learn how!