Are Sprouted Grains And Beans Healthier? Fact Vs. Myth

Whole grains and legumes (beans and lentils) are generally considered to be healthy foods, but they are also known to contain high levels of “antinutrients” that can prevent the absorption of certain vitamins and minerals. Many popular diets claim that soaking, sprouting, and fermenting beans and grains is necessary to prevent nutritional deficiencies, but will it really make these foods healthier?

While the levels of vitamins and minerals in grains and legumes are generally high, the bioavailability (how much you can actually absorb) of these nutrients is limited by the presence of antinutrtional factors such as phytate. Phytate binds with iron and zinc, and to a lesser extent calcium and magnesium, and prevents them from being absorbed by your body.

In underdeveloped countries that rely heavily on grains and legumes, iron and zinc deficiencies are common, particularly in infants. Historically, traditional cultures have improved the nutritional value of these foods by sprouting (soaking seeds until they germinate) and fermenting. These processing methods, as well as cooking, reduce the amount of phytate and starch in grains and legumes, thereby increasing their nutritional value.

Soaking, sprouting, fermenting, and cooking certain types of grains and legumes does seem to improve the bioavailability of certain minerals, vitamins and proteins, however this is less of a concern for those of us in developed nations. Vitamin and mineral fortification of foods is common in industrialized societies, and iron and zinc are readily available from animal products and seafood. As a result, deficiencies are far less common in first world countries.

The bottom line is that sprouting and fermenting will improve the nutritional quality of grains and beans, but will probably not have a significant impact on overall nutritional health for most people eating a well-balanced diet. However, for people on more limited diets such as vegetarians and raw foodists, sprouting and fermenting grains and beans may be necessary for avoiding nutritional deficiencies.

When it comes to the science of wellness, distinguishing the facts from the urban legends can be tough. That’s why we’ve enlisted Darya Pino – a scientist, foodie, and self-proclaimed geek girl. Check out the ZocDoc Blog every other week to see her bust the biggest myths in health.

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