Gluten-free diets have become increasingly popular in recent years, with more people looking to avoid gluten found in grains like wheat, barley and rye. For those with celiac disease or gluten sensitivity, eating gluten can cause serious health issues. Thankfully, there are more gluten-free options available now than ever before. But finding tasty, healthy gluten-free bread can still be a challenge.
Sprouted grain breads have also grown in popularity, as they offer increased nutrients and often have a lower glycemic index than traditional breads. Sprouting grains before milling them increases vitamin and mineral levels, as well as makes some of the grains’ nutrients more bioavailable. Could combining sprouted grains and gluten-free flours create the ultimate healthy bread?
What is Sprouted Grain Bread?
Sprouted grain bread is made from whole grains that have begun to sprout, or germinate. The sprouting process starts the metabolic activity in the grain, which increases nutrient bioavailability and digestibility. Specifically, sprouting has been shown to increase the bread’s levels of:
- Folate
- Niacin
- Riboflavin
- Thiamin
- Vitamin C
- Vitamin E
Enzymes are activated during sprouting that allow the grains to break down their own carbohydrates, proteins and fats. This makes the nutrients more accessible. The sprouting process also reduces levels of phytic acid, a compound that inhibits nutrient absorption.
Additionally, sprouted grain bread offers more fiber and protein than regular bread, while having a lower glycemic index. The glycemic index measures how quickly blood sugar levels rise after eating a carbohydrate. Foods with a lower glycemic index help keep blood sugar stable.
Benefits of Sprouted Grain Bread
Here are some of the top benefits of sprouted grain bread:
- Higher in nutrients like vitamins, minerals and protein
- Improves nutrient bioavailability and digestion
- Contains natural food enzymes
- Has less phytic acid
- Offers more fiber
- Has a lower glycemic index
The increases in beneficial nutrients and compounds, along with the reduced phytic acid and glycemic index make sprouted grain bread a nutritious choice. The fiber and protein keep you feeling fuller for longer, while the natural enzymes aid digestion.
Gluten-Free Sprouted Grain Options
Fortunately, several healthy gluten-free sprouted grain bread options are available for those avoiding gluten. Here are some of the most popular varieties:
Sprouted Brown Rice Bread
Brown rice makes an excellent base for sprouted grain bread, as rice does not naturally contain gluten. Sprouted brown rice bread offers the benefits of sprouted grains along with being gluten-free. It is often a bit denser and chewier than traditional bread.
Popular brands include:
- Food for Life Brown Rice Bread
- Trader Joe’s Brown Rice Sprouted Bread
- Manna Sprouted Grain Brown Rice Bread
Sprouted Quinoa Bread
Like brown rice, quinoa provides a tasty gluten-free alternative for sprouted bread. Quinoa is actually a seed, not a grain, but makes a delicious base for bread with a flavor and texture similar to wheat bread.
Well-known sprouted quinoa bread options include:
- Food for Life Sprouted Quinoa Bread
- French Meadow Bakery Sprouted Quinoa Bread
- Trader Joe’s Sprouted Grain Quinoa Bread
Sprouted Teff Bread
For those that do well with trace amounts of gluten, sprouted teff bread may be an option. Teff contains gluten but in very small amounts.
Some sprouted teff bread choices are:
- Canyon Bakehouse Sprouted Whole Grain Teff Bread
- Manna Sprouted Grain Teff Bread
- Julian Bakery Paleo Thin Sprouted Grain Bread
Those that need to be gluten-free should opt for sprouted quinoa or brown rice breads instead of teff.
Other Gluten-Free Sprouted Grain Breads
There are also some other sprouted gluten-free grain bread options like:
- Sprouted sorghum bread
- Sprouted millet bread
- Sprouted amaranth bread
- Sprouted buckwheat bread
- Sprouted chickpea bread
- Mixed sprouted gluten-free grain breads
These alternative gluten-free sprouted breads may be a bit harder to find but provide variety for those seeking sprouted grain nutrition without gluten. Look for them at well-stocked grocery stores, health food stores or online.
Nutrition Profile of Gluten-Free Sprouted Grain Breads
So how does the nutrition of gluten-free sprouted grain bread compare to regular sprouted bread? Let’s look at a comparison of a couple options:
Food for Life Brown Rice Bread
| Serving Size | 1 slice (34g) |
|---|---|
| Calories | 60 |
| Fat | 1g |
| Carbs | 13g |
| Fiber | 1g |
| Protein | 2g |
Food for Life Ezekiel 4:9 Sprouted Grain Bread
| Serving Size | 1 slice (34g) |
|---|---|
| Calories | 80 |
| Fat | 0.5g |
| Carbs | 15g |
| Fiber | 2g |
| Protein | 4g |
As you can see, the nutrition stats are fairly comparable between these two popular sprouted bread options. Since both contain sprouted whole grains, they offer increased protein, fiber and micronutrients over traditional white bread.
The glycemic index may vary between gluten-free and regular sprouted breads, but they should still have a lower glycemic response than conventional bread. Those with celiac disease or gluten sensitivity don’t have to miss out on the benefits of sprouted grains.
Finding Gluten-Free Sprouted Grain Bread
Gluten-free sprouted grain bread is now widely available in grocery stores, health food markets and online:
- Grocery stores – Many regular grocery stores now have dedicated gluten-free sections that stock sprouted grain breads. Look for options from brands like Food for Life, Manna, Trader Joe’s, Canyon Bakehouse and more.
- Health food stores – Natural health food stores like Whole Foods, Sprouts or Earth Fare have large inventories of specialty gluten-free products including sprouted breads. You can find both frozen and fresh options.
- Online – A wide selection of sprouted gluten-free breads can be found online from sites like Amazon, Vitacost, Thrive Market and gluten-free specialty sites. Opt for overnight shipping in hot months.
Be sure to check the ingredients list and labels for a certified gluten-free confirmation. Prices for gluten-free sprouted grain bread typically range from $4-$6 per loaf.
Storing and Freezing Gluten-Free Sprouted Bread
To maintain freshness, sprouted breads are best kept refrigerated. Store gluten-free sprouted grain bread in the fridge in a sealed bag for 3-7 days. The fridge helps the bread retain moisture.
For longer storage, sprouted bread can be frozen. Wrap bread tightly in plastic wrap or foil and then place in freezer bags. It will keep for 2-3 months in the freezer. Thaw frozen sprouted bread overnight in the fridge before use.
Since sprouted breads don’t contain preservatives, they may get stale faster than conventional loaves. Proper storage helps prolong freshness.
How to Use Gluten-Free Sprouted Grain Bread
Gluten-free sprouted bread can be used in all the same ways as regular bread. Here are some ideas:
- Toast it for breakfast – Top your gluten-free sprouted toast with nut butter, avocado, eggs
- Make sandwiches – Use it for lunch sandwiches with veggies, cheese, deli meat
- Turn into bread crumbs – Grind stale bread into crumbs to coat chicken, fish, etc.
- Make croutons – Toss bread cubes with oil and spices, bake until crispy
- Use for bruschetta – Top toasted slices with tomato relish, tapenade, herbs
- Make stuffing or dressing – Built a flavorful stuffing with bread cubes, veggies, broth
- Bake bread pudding – Create a comforting custard-soaked bread pudding
- Use for french toast – Dip in eggs and milk, pan fry, and top with fruit
Experiment with substituting gluten-free sprouted bread in any recipe that calls for regular wheat bread. Adjust other dry ingredients slightly since the texture varies. Enjoy your gluten-free bread toasted, in sandwiches, made into croutons or bread crumbs, or used in recipes for breakfast casseroles, stuffing, and more.
Tips for Baking with Gluten-Free Sprouted Grain Bread
While gluten-free sprouted bread works great for sandwiches and toasting, it performs a bit differently in recipes that require baking bread cubes or dough. Here are some pointers:
- Bread cubes may brown faster – Reduce oven temperature slightly and bake for shorter time
- Can turn dense if overmixed into dough – Mix just until incorporated
- May be crumbly when kneaded – Add 1-2 tbsp oil or water if needed
- Add xanthan gum if making dough – 1/2 tsp per cup of flour helps bind
- Adjust rising time – Allow 50% more time for rising of dough
- Don’t let bread cubes sit out and dry before baking
- Mist loaf pans well to prevent sticking
With some minor adjustments to the usual procedures, gluten-free sprouted bread can be adapted to work beautifully in baked recipes. Reduce oven temperature 25 degrees, allow for extra rising time, and mist pans thoroughly. Enjoy baking delicious gluten-free treats with nutritious sprouted grain bread.
Gluten-Free Sprouted Grain Bread Recipes
Here are some tasty recipe ideas using gluten-free sprouted grain bread:
Southwest Stuffed Peppers
Ingredients:
- 4 large bell peppers, tops cut off and cored
- 1 lb ground turkey
- 1 cup cooked brown rice
- 1 15-oz can black beans, drained and rinsed
- 1 cup frozen corn
- 1 tbsp chili powder
- 2 gluten-free sprouted grain bread slices, cubed
- 1/2 cup shredded cheddar cheese
Instructions:
- Preheat oven to 375°F. Lightly oil a baking dish.
- In a skillet over medium heat, cook ground turkey until no longer pink, 5-7 minutes. Drain if needed.
- Add rice, beans, corn, chili powder and sprouted bread cubes. Cook 2-3 minutes until heated through. Remove from heat.
- Divide mixture evenly among the bell pepper cavities. Top with shredded cheese.
- Place stuffed peppers in prepared baking dish and bake 20-25 minutes until peppers are tender.
Breakfast Bread Pudding
Ingredients:
- 6 gluten-free sprouted grain bread slices, cubed
- 3 large eggs
- 1 1/4 cups milk
- 1 tbsp honey or maple syrup
- 1 tsp cinnamon
- 1/2 tsp vanilla
- 1 cup mixed berries
Instructions:
- Grease an 8×8 baking dish. Arrange bread cubes in dish.
- Whisk together eggs, milk, honey, cinnamon and vanilla.
- Pour egg mixture over bread cubes, pressing down lightly to absorb. Refrigerate 30 mins.
- Preheat oven to 350°F. Sprinkle berries over bread mixture.
- Bake 45-55 minutes until set. Let cool 15 minutes before serving.
Potential Drawbacks of Gluten-Free Sprouted Grain Bread
While sprouted gluten-free bread offers some health benefits, there are a few drawbacks to consider:
- More expensive than regular bread
- Denser, heavier texture
- Crumbly for making sandwiches
- Goes stale faster
- Limited options for those with multiple food intolerances
The combination of sprouted grains and gluten-free flours creates a bread that is heavier and more expensive than wheat bread. It may also dry out faster or be crumbly for sandwiches. Those avoiding multiple foods like grains, gluten and yeast may struggle finding suitable options.
For most, the improved nutrition is well worth the tradeoffs. But individuals should evaluate if this bread works for their preferences, sensitivities, and budget.
Conclusion
In conclusion, gluten-free sprouted grain breads provide a healthy, nutritious option for those on a gluten-free diet. The sprouting process increases protein, vitamins, mineral and fiber levels compared to conventional bread. Gluten-free choices like sprouted brown rice, quinoa, amaranth and teff offer variety. Read labels carefully for certified gluten-free options.
Look for gluten-free sprouted grain breads at grocery stores, health food markets and online retailers. Store bread in the refrigerator to maintain freshness, and freeze for longer storage. Use this unique bread just like traditional bread for sandwiches, toast, stuffing, croutons and other recipes. With some adjustments to baking time and temperature, it can be easily incorporated into many gluten-free baked goods.
While a bit more expensive and dense than regular wheat bread, gluten-free sprouted grain bread provides important vitamins, protein and fiber. The combination of sprouted grains and no gluten make it one of the healthiest bread options for those avoiding gluten. Enjoy the nutrition and variety of sprouted breads while adhering to your gluten-free diet.
