LEGUME SPROUTS - FRIEND OR FOE?


The following was posted on the veg-raw e-mail list (January 1996), in response
to a question asked there.

Question:
The book, "Practically Macrobiotic", by Keith Mitchell, claims that many types
of legumes (soybeans, chick peas, peas, lentils, alfalfa) should never be eaten
raw, because they contain something called a "trypsin inhibitor" that can
interfere with the digestion of protein, and the assimilation of the amino acid
methionine. This is confusing, as many raw fooders regularly eat raw sprouted
legumes. Please comment/explain.

Short answer:

The named (raw) seeds do contain a number of anti-nutritive factors, which
include enzyme inhibitors such as trypsin inhibitor. However, the levels of
these anti-nutritive factors (with a few exceptions)  decrease sharply when
seeds are soaked and sprouted. Whether the small amount that remains after
sprouting is of concern, is the point people disagree on.  One anti-nutritive
factor that actually increases is saponin in alfalfa, which peaks at 7-8 days,
the time when most people eat them.

Long answer:

A long answer is provided in the well-researched article:
Warren Peary and William Peavy, "Natural Toxins in Sprouted Seeds: Separating
Myth from Reality", in "Vegetarian Journal", vol 14, #4, July/August 1995,
pgs. 17-20.

The above article specifies references for each of the seeds listed above.
However, the coverage of saponin in the article is, in my opinion, too brief
and not clear enough.


The above answers do not address important questions concerning sprouted
legumes:

1) Taste:  soybean sprouts and nearly all the large beans, taste incredibly bad
when raw. The flavor is so bad you would not, and could not, eat them. Indeed,
the usual reaction to trying to eat them is to spit them out.  Any who doubt
this are invited to prove it to themselves by soaking and sprouting such seeds
for a day or two.  Given that the taste when raw is so bad, that cooking is
actually necessary (cooking destroys the enzyme inhibitors, and improves the
flavor), the presence of anti-nutrient factors in raw soybeans and other large
raw beans, is irrelevant.

2) Can you digest them? In general, not very well. Mung and adzuki beans are the
easiest legumes to digest; the rest are more difficult. Flatulence is a serious
problem with legumes. In the short run, flatulence is an inconvenience; in the
long run it may promote disease (it is a mildly toxic gas, after all).

One way to reduce/eliminate the flatulence problem is to use mild spices to
enhance/stimulate digestion.  Specifically, ginger and turmeric enhance the
digestion of protein, and cumin is anti-gas. Other mild spices can be used to
stimulate digestion and reduce gas. Garlic  (a not so mild spice) also
stimulates digestion, and reduces gas.

3) How does your body react to eating sprouted legumes? Do you feel good after
a meal of sprouted legumes? Do you have gas or bloating?  Do you feel heavy
or uncomfortable?  The reaction of your body is the most important indicator.
The reaction of your body is more relevant than research papers on anti-
nutritive factors, or the opinions of others. Your body will tell you if the
food is good or bad for you - if you only listen.

A closing remark. If you decide that large beans and/or legumes are not for you,
there are many other grains, seeds, nuts that you can sprout. I would encourage
you to experiment with sprouts of all kinds, including legumes, to determine the
sprouts you like, and which sprouts agree with you.

P.S. sprouted mung beans are a regular part of my diet; other legumes I eat
only rarely.

Tom Billings