What soaking and sprouting do to a seed
Soaking hydrates a seed and begins activating its dormant enzymes; sprouting continues that process as the seed starts to germinate. This enzymatic activity breaks down some phytic acid (phytate), a compound that binds minerals such as iron and zinc and limits their absorption, which can modestly improve mineral availability from grains, legumes, and seeds.
Germination also tends to increase levels of certain B vitamins and can begin converting stored starch, processes that change the seed's nutritional and digestive profile compared with the dry, dormant form.
Effects on digestibility and glycemic response
Partial breakdown of starch and antinutrients during sprouting can make sprouted grains and the flours milled from them somewhat easier to digest, and sprouted-grain flours often show a lower glycemic response than their unsprouted counterparts, though the size of this effect varies by grain and preparation.
Sprouting in warm, moist conditions can also support microbial growth, so food-safety care matters, particularly for vulnerable groups. This is general educational information, not medical advice; people who are pregnant or immunocompromised should consult a qualified professional about raw sprouts.