How To Sprout Wheat Berries
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About Wheat Sprouts
Sprouting wheat berries is trouble-free and well worth the three-day wait that it takes for them to grow into nourishing little green sprouts. Once the small berries develop a small sprout on the end they become what is classified as a “living food”, and are ready to be eaten as sprouts. Raw fruits and vegetables that have never been cooked are considered to be “living foods” and are the most beneficial to our health.
Live foods, like wheat berry sprouts, have miraculous amounts of cell restoring properties that help repair and build up our system towards resistance to sickness and disease. This is one reason why eating raw foods is so important in our daily diet - eating four to five servings of live/raw foods daily is absolutely imperative to having good health.
Two or three servings of your raw food intake can be from your very own wheat sprouts that you grow yourself! Wheat sprouts are excellent in salads, soups, and tossed on any cooked food, such as rice, pasta, and vegetable stir fry dishes. When the stir fry is finished cooking, and it is taken off of the heat, toss in several heaping tablespoons of sprouts to the dish or add them to your own dish for extra nutrition. Wheat sprouts are very tasteful and add a nutty like flavor and chewy texture to the foods.
Sprouting wheat is an easy way to have fresh, nourishing sprouts for your favorite foods at anytime. Your smaller children will truly enjoy helping you to bring to life these small wheat kernels and they will probably like the nutty flavor they bring to your dishes. Wheat berries are already nutritious just as they are for making breads and other whole wheat foods, imagine how much more nutritious they will be after they develop into a living food – the wheat sprout.
Wheat Berries Online
It's easy to buy wheat berries online. Pluse it's inexpensive and convenient.
Wheat Sprouts Nutrition
The nutritional content of the wheat berry quadruples in some of the vitamins and minerals through the sprouting process. For example, once the wheat berry is sprouted, vitamin B-12 quadruples, other B vitamins increases 3 to 12 times, vitamin E content triples, and the fiber content increases three to four times that of whole wheat bread! According to research undertaken at the University of Minnesota, sprouting increases the total nutrient density of wheat berries. Here is an example of what happens to the wheat berry once it sprouts. It’s absolutely amazing!
- Vitamin B1 (thiamin) increase of 28%
- Vitamin B2 (riboflavin) increase of 315%
- Vitamin B3 (niacin) increase of 66%
- Vitamin B5 (pantathenic) increase of 65%
- Biotin increase of 111%
- Folic acid increase of 278%
- Vitamin C increase of 300%
How to Sprout Wheat Berries
You will need a wide mouthed quart sized pickle jar, or other jar, and a fine mesh strainer and cheesecloth. Fill the jar half full of water, add three tablespoons wheat berries and let stand over night. The next morning strain and rinse the wheat berries using a fine mesh strainer. Cover jar with a terry cloth or mesh screen and hold it in place with a rubber band.
Place sprouts on their side facing towards a window so they receive light, but not sunlight. Rinse sprouts a couple of times a day. I rinse my sprouts in the morning and in the evening. Within three days you will see that your sprouts have come to life. If the sprouts are not green than they need more light. It only takes a few hours for the sprouts to turn green and come alive with chlorophyll and abundant life giving nourishment. Once your berries have sprouted they should be kept in the refrigerator to retain freshness. Isn’t that easy?In my home, I like to have two jars of sprouts going at one time so I will have always have sprouts on hand. In which case you can start another jar of sprouts on the second day of the first jar. An excellent way to look good and feel well throughout the day is to eat healthy snacks. I mix wheat sprouts with raisins or other dried fruits such as dates, prunes, and figs, and sometimes I add pecans or almonds to this mix. This is a great tasting snack that you can bring along to work with you to provide energy throughout the day. You can also pack this mix in your children’s lunch box for a nutritious protein filled snack.vote upvote downsharePrintflag
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Great HUB. It was very informative and helpful. I did find some more great informaion on sprouts and wheatgrass at
I enjoyed this, thank you.
my friend sprouts the wheat berries in a jar as you explain, but before they sprout, she drains the water into another jar and drinks it. It is delicious. But is it a good idea? I am a beginner and am asking questions. Thank you for your answer. email: gaulle@mindspring.com
I have head that with some grains and nuts it is good to drink the soak water but with others (almonds for example) the soaking removes the enzyme inhibitors so... you dont want to drink that. I dont know wheat berries in specific though
The soak water for wheat berries is called "rejuvelac" and it is safe to drink as long as there isn't any bacteria in it. It should have a faint, lemony-type smell but usually doesn't taste too great. You can look it up online and see the benefits of rejuvelac and how to make it.
Where did you get the info that sprouting wheat actually increases fiber? According to the USDA database, it actually decreases fiber!
the usda is not a good source of information and is actively averting natural foods in the american diet.
Also there are 2 kinds of fiber, soluble which is digested and insoluble which bulk up the stool and make for an easier more healthful digestive and bowel system and both are good for the heart.
the sprouting causes there to be more roughage and more fiber because it also causes there to be both kinds of fiber.
Yes drinking the water from the berries is a wonderful addition to your diet if you like the taste which is not at all strong and some find quite pleasant or can be flavored. it is called rejuvelac if you would like to try to look it up or there is a post here http://www.sustainableeats.com/2010/04/02/rejuvela
You didn't answer my question. Once again, I ask... where do you get the info that sprouting actually increases fiber?
It does seem illogical that sprouting wheat should increase fiber. But, USDA the way they determine any of the ingredients is destructive. At least major content of food is determined by deduction: if 100 gm of podung has 5 gm of fat and 50 gm of protein, the other vitamins and minerals being infinitesimal, the remainder 45 gm must be carbohydrate. Of course, the enzymes and the live nutrients are never accounted for. I suggest you try eating sprouts and drink plenty of plain fresh water. I guarantee you, unless you are a chronic constipate, you will have a healthy movement. I am from Missouri and we believe that the proof of pudding is in the eating.
The explanation? Well, I will take a stab. The insoluble fiber becomes soluble with water and oxygen. And that will never register on the USDA radar. Good luck Jonathan.
First of all, I never said anything about health.
The idea that fiber increases food transit time in the gut and is good for the heart has been programmed without further ado.
"the remainder 45 gm must be carbohydrate"
If that is the case, than how do you know what it is? Why do you say that all the fiber is transformed into a different sort? The USDA database lists as "total fiber".
I realize that sprouting expands overall seed/plant volume. However, the ideas put forth and certainly not the lack of data on behalf of trusting the USDA's database supports the claim that the amount of fiber is increased. I can not find this to be the case from a weight or caloric measurement when comparing sprouted wheat to whole wheat berries or bread.
Why is it so hard to answer this question? HealthNut75 said specifically "and the fiber content increases three to four times that of whole wheat bread!". Did that data come out of thin air?
I think you are doing very well without having to eat sprouts, Jonathan. When you hang on to the coat tail of USDA, nothing else matters. In fact you can have more problems and confusion if you try to ride two boats or two horses at the same time.
It is hard to answer your question because nothing will convince you anyway. A plethora of thoughts exist in the universe and most of it developed through trial and error and observing through millennia.There is acupuncture in China, Ayurveda in India, yoga and pranayam. In fact the whole process of developing pharmaceutical medicine is based on the so called scientific method of trying with medicine and placebo. What is wrong with placebo anyway. Yogi Berra once said that 90% of the effect of any medicine depends on your trust or faith and the rest half is the medicine itself.
I wonder if you can answer one question for me. How does a mighty tree props up from a tiny seed. Don't bother about any explanation, I can always ask the next question and the next with a "why". May be the total fiber does not increase in the sprout compared to the berry, but then WHY does it diminish, as you cited USDA claim that it does in your earlier comment?
Good grief, N Johari. Jonathan just asked where the data came from--no need to jump all over the poor guy. I personally eat 2 jars of sprouts per day. I have included more fresh vegetables in my diet and since doing so I have been feeling great. I don't take the USDA as a source of gospel truth (it does seem fishy that total fiber should decrease with sprouting), but like Jonathan, I do like to know sources and data. There are a lot of well-meaning health nuts out there who invent data and statistics.
I don't think anyone is disputing that sprouts are good for you. It would just be nice to know the sources. Any old Joe can post made-up data and then it gets passed around the internet as fact.
If you let the sprouts grow for 5 days, or 10, or 20, would the fiber increase or decrease? If it is a measurement of the whole, the answer is obvious. If it is measured per gram, possibly a different answer. However, what is amazing is that by just adding water you get a large increase. So easy and so good!
There is a lot of information about sprouting in Wikipedia. Even some references. I'm sold
I'm genuinely impressed that I stumbled upon another who knows the health benefits of eating raw food- particularly spouts. Life long raw foodests have spectacular health compared to most people who live off of a western diet. Even going vegan for 2 years makes you text-book-example healthy.
Sprouting 2 years ago
Great HUB. It was very informative and helpful. I did find some more great informaion on sprouts and wheatgrass at
http://www.sproutingsprouts.com