SPROUTS...A STORE HOUSE OF ENERGY PART II.

We are thankful to NATURE which has given us vegetables, fruits and grains. These are natural foods. Though man had been eating vegetables and fruits for eons of time, induction of grains / organized agriculture had its effect on Nature….

The Evolution started IT ALL. In animals, the protective features are often claws, teeth, sharp spines, venomous fangs, etc, or the ability to run away and escape enemies, but plants protective features tend to be a lot more subtle. Since plants aren’t able to fight or evade, their protective mechanisms are less noticeable. Plants like poison ivy or poison oak have obvious protective mechanisms like the itch-inducing oils on their leaves. Grains too have various properties that protect them in the plant world and allow them to survive to produce seed.

The crops are often eaten by animals, so their protection lies in the ability of their seeds (the “grain” itself) to pass through the animal and emerge on the other side as a pre-fertilized seed, ready to grow. Plants accomplish this through the presence of antinutrients, the most important of them being “four barriers” - gluten, other lectins, enzyme inhibitors (EI) and phytic acid which allow the grains to pass through the digestive system without harm to the plant. (note: Phytic acid is especially damaging to bone and tooth health and has been linked to tooth decay, but that is another proven theory). These indigestible compounds are great for ensuring the plants continued fertility, but they can be very harmful to humans.

Early humans did not evolve with grains or legumes as part of their diet. It is only in the last 10,000 years since the advent of agriculture, that humans have started to eat them. The grains and legumes are a new food and that the human body has not fully adapted to digesting them. No other primate eats them. Many people find they cannot tolerate ( indigestion, flatulence, heaviness after eating them) grains, seeds, nuts and legumes, or products such as breads etc.

It should be noted that all plant substances have properties that can make them harmful to humans in some way, but that it is much easier to reduce these harmful properties in other plants (cooking cruciferous vegetables like Broccoli and cauliflower, peeling and cooking sweet potatoes, etc).

Anti-nutrients exist in these plant foods because they are part of the process of life. The natural world requires them in order to perform many important tasks, including protection against insects, maintaining freshness of seeds for germination, and protection against mold and fungus.

Man fought back in other ways too….. to counter the effects of ‘the 4 four barriers’ - gluten, lectin, enzyme inhibitors and phytic acid. Nothing like pre-digested food circulating the blood stream!

Read on…To understand the importance of these our barriers and how sprouts helped man fight back. It is a long story, but kindly bear with me… You will understand ‘why spouting ?’ if you know these four barriers better…So back to class room…

Gluten is a sticky, water soluble protein that is found in your favorite grains (wheat, rye, barley, etc). Grains like corn, rice and oats have similar proteins that cause problems over time. Gluten and similar grain-based proteins work to break down the micro-villi in your small intestine, eventually letting particles of your food leech into your blood stream (a lovely term called “leaky gut syndrome”) causing allergies, digestive disturbances or autoimmune problems.

Lectins, are mild toxins that are not broken down in the digestive process and inhibit the repair of the GI track. They bind to receptors in the intestine, allowing them and other food particles to leech into your bloodstream. The body views these lectins and the food they bring with them as dangerous invaders and initiates an immune response to get rid of them. This immune response to particles of common foods explains the allergy creating potential of grains.

The antinutrients are tannins, trypsin inhibitors, lectins (hemagglutinins), protease inhibitors, gluten and alpha-amylase inhibitors.

Phytic acid inhibits the three enzymes that we need to digest our food, including pepsin, needed for the breakdown of proteins in the stomach, amylase, needed for the breakdown of starch into sugar and Trypsin, needed for protein digestion in the small intestine. Phytic acid also reacts with many essential minerals, such as calcium, magnesium, copper, iron and especially zinc, and stops their absorption in your intestines. It creates osteoporosis, because its phytic acid binds calcium and other minerals the body needs.

What are Phytates?

Phytic acid is the principal storage form of phosphorus -a vital mineral for bones and health- in many plant tissues, especially the bran portion of grains and other seeds and is not readily bioavailable. In addition, it makes calcium, magnesium, iron and zinc, unavailable as well. In this form, the compound is referred to as phytate. Up to 80 percent of the phosphorus present in grains is locked into an unusable form as phytate.

Phytic acid is present in beans, seeds, nuts, grains—especially in the bran or outer hull; phytates are also found in tubers. Grains/seeds and legumes/beans contain enzyme inhibitors, which keep them dormant until they are soaked and start to sprout. Thee enzyme inhibitors, phytic acid and other toxins make dry grains, seeds and legumes indigestible.

In a phytate-rich diet, their bodies will suffer from the lack of calcium and phosphorus with poor bone growth, short stature, rickets, narrow jaws and tooth decay; and for the lack of zinc and iron with anemia and mental retardation.

Do not listen to food gurus who promote the consumption of ‘raw foods’; But raw is definitely not Nature’s way for grains, nuts, seeds and beans.

The bottom rung of our food pyramid is made up entirely of seeds, and we should know how to prepare them right! We should KNOW how to break the Da Vinci code….

So Should we NOT eat these foods?

In order to consume these foods on a regular basis we must remove the phytates and other anti-nutrients through processing in harmonious ways. Many people in the health field assure us that if something is from nature, then it doesn’t require processing. Truth can not be farther…Phytates act as the seed’s system of preservatives, like the impossible-to-open plastic packaging of many consumer goods. To get to the item we need—namely, Phosphorus—we need to unwrap the phytate-phosphorus package.

How do animals use these grains? How do they ‘unwrap’ this package?

Ruminant animals such as cows, sheep and goats have no trouble with phytic acid because phytase is produced by rumen microorganisms; The KEY IS PHYTASE, which is the enzyme that neutralizes phytic acid and liberates the phosphorus. This enzyme co-exists in plant foods that contain phytic acid. So, what is the problem? The problem is that this phytase is in low quantities and also gets easily neutralised by methods of cooking.

In general, humans do not produce enough phytase to safely consume large quantities of high-phytate foods on a regular basis. However, probiotic lactobacilli, and other species of the endogenous digestive microflora can produce phytase. Thus, humans who have good intestinal flora will have an easier time with foods containing phytic acid. Increased production of phytase by the gut microflora explains why some volunteers can adjust to a high-phytate diet. Sprouting activates phytase, thus reducing phytic acid

Not all grains contain enough phytase to eliminate the phytate, even when properly prepared. For example, corn, millet, oats and brown rice do not contain sufficient phytase to eliminate all the phytic acid they contain. On the other hand, wheat contains fourteen times more phytase than rice. Soaking or souring these grains, when freshly ground, in a warm environment will destroy all phytic acid.

Phytase is a very delicate enzyme. It is destroyed by steam heat at about 176 degrees Fahrenheit in ten minutes or less. In a wet solution, phytase is destroyed at 131-149 degrees Fahrenheit.31 Thus heat processing, as in extrusion, will completely destroy phytase—think of extruded all-bran cereal, very high in phytic acid and all of its phytase destroyed by processing. Extruded cereals made of bran and whole grains are a recipe for digestive problems and mineral deficiencies!

Phytase is present in small amounts in oats, but heat treating to produce commercial oatmeal renders it inactive. Rolled oats are better.

To summarise, the antinutrints protect the seed from being eaten by having the four barriers and we have phytase, the sword in our armour. Is it the ONLY way? NO… Read on… We have another weapon with us…

The four stages of Soaking, Germinating, Spouting and Fermentation goes a long way in reducing/eliminating the effects of the four barriers. Let us now see how various grains and lentils react to our new weapon….Let us see how grains, lentils and other legumes react to our weapon in this ‘War’ against grains/lentils…..

Why sprouting ?

When a diet including more than small amounts of phytate is consumed, you lose calcium, and don’t absorb phosphorus and absorption of magnesium and zinc are impaired.. Seeds and bran are the highest sources of phytates, containing as much as two to five times more phytate than even some varieties of soybeans, which we know are highly indigestible unless fermented for very long periods. Phytates are very high in soy beans, oats, brown-rice and peanuts.

Soaking: You should treat raw legumes with caution. Soaking neutralises the enzyme inhibitors present in dry grains, seeds and legumes, and starts the production of numerous beneficial enzymes. As they soak, the enzymes, lactobacilli and other helpful organisms break down and neutralise the phytic acid. As little as seven hours soaking in water removes most of the phytic acid. Soaking, sprouting and fermenting also breaks down gluten and other difficult-to-digest proteins into simpler components that are more easily absorbed. However, not all toxins are removed, with wheat and some legumes (see below) being the worst affected.

A diet with grains or legumes that have not been sprouted or soaked can lead to serious mineral deficiencies, bone loss, and digestive problems such as reflux, bloating, food allergies, irritable bowel and other forms of weak digestion.

Breads and other products made from flour that has not been risen or soaked for at least seven hours have a similar effect. Most commercial breads, pastries, biscuits etc are made from un-soaked flour. Commercially baked bread made from milled dry grains and fast acting yeast is prepared and baked in less than a few hours. These breads are hard to digest.

Traditional cultures where grains were consumed regularly or in large amounts found ways to reduce the harmful components of grains through methods like soaking and sprouting / fermenting. These methods are designed to do what our body can’t and break down the anti-nutrients (gluten, lectin, phytic acid, etc) in grains so that they are more digestible to humans. Evidence shows that these methods do indeed make the nutrients in grains much more bioavailable and reduce the anti-nutrient properties. Remember idly, dosa and the good old “Kanji”…( old left over cooked rice along with water, taken the next day morning.) Thank God..Refrigeration was not in vogue during those times.

Soaking in slightly warmer, (not direct sun), slightly acidic ( 4.5 to 5.0), de-chlorinated water is very beneficial during soaking and the further process of sprouting. If the above cannot be done, soak for 18-24 hours before ANY bean or legumes are used in cooking . (Add small pinch of lemon juice or vinegar to make water acidic ). Use filtered water or water that has been boiled and cooled (if using tap water, you can let it sit out overnight so the chlorine evaporates out of the water). Soybean and peanuts are high in PA

It is well established that when legumes are properly soaked and germinated, their nutritive value increases greatly; This has been shown for mung bean, lentil, chickpea (chana, garbanzo bean), cowpea (blackeye pea), pigeon pea, fenugreek seeds (a member of the pea family), green & black gram, , rice bean, and legumes in general. The increase in nutritive value in the raw sprouted seed is due to an explosion of enzyme activity, which breaks down the storage-protein and starch in the seed into amino acids, peptides, and simpler carbohydrates needed for the seed to grow.

The seed is literally digesting its own protein and starch and creating amino acids in the process. Because of this process, sprouted seeds are essentially a predigested food. At the same time, the anti-nutritional factors such as enzyme inhibitors and other anti-nutrients are greatly decreased to insignificant levels or to nothing. Soaking alone causes a significant decrease in anti-nutrients, as the anti-nutrients are leached into the soak water. Soaking for 18 hours removed 65% of hemagglutinin activity in peas. Soaking for 24 hours at room temperature removed 66% of the trypsin (protease) inhibitor activity in mung bean, 93% in lentil, 59% in chickpea, and 100% in broad bean. Then as germination proceeds, anti-nutrients are degraded further to lower levels or nothing. Soaking for 12 hours and 3 – 4 days of germination completely removed all hamagglutinin activity in mung beans and lentil. Soaking for 10 hours and germination for 3 days completely removed amylase inhibitor in lentils. Normal cooking removes most or all of the anti-nutrients.

Sprouts.: The toxins in many legumes do not appear in their sprouts. Sprouts are a living, enzyme-rich food, natural and low in calories. Their protein content becomes easily digestible, and rich new nutrients such as enzymes and phytochemicals are created. They contain significant amounts of bio-available calcium, iron and zinc.

When a dormant seed sprouts, its starch is converted into simple sugars, and long chain proteins are split into smaller, easily-digestible molecules. Sprouted beans and seeds are like a pre-digested food.

If a seed will not sprout, this is an indication that it is "dead" and the enzymes in it have been destroyed. It may be old, rancid, cooked, irradiated, sprayed or physically broken or damaged.

War of sprouting on legumes etc…

T he levels of phytic acid in some food items are given here.(mg/100gms of dry weight):cocoa powder (1700), brown rice (12500), oats (1174), almond (1350), walnut (980), roasted peanut (950) ,lentils (780), germinated peanut (610), coconut (350), polished rice (11 to 66), strawberries (12). 25 mg/100 gms is the limit.

Germinated seeds are a low-cost, highly nutritive source of human food

Mung beans make an excellent sprout, used widely in Chinese cooking. However, they primarily use the sprouts and not the beans, and the sprouts are often stir-fried. To obtain the most nutrition from mung bean sprouts, consume them rawOne cup of raw mung bean sprouts contains only 31 calories and 3 grams of protein. One cup also contains 43 percent of the recommended daily value of vitamin K, 23 percent of the daily value of vitamin C, 16 percent of the daily value of folate. Sprouted mung beans also have smaller amounts of vitamin B6, niacin, riboflavin, thiamin, pantothenic acid, iron, magnesium, phosphate, potassium, copper and zinc. The sprouts have an amino acid score of 67 out of 100.

Soy and kidney bean sprouts are toxic and should be avoided. Sprouted lentils, black eyed beans(Cowpeas), partridge peas, peanuts and vetch retain some amounts of phytates which cause poor digestion and gas.

Chickpeas (Chana) are the most digestible of the beans. When sprouted for more than 5 days, most of their enzyme inhibitors are inactivated. This is why they are the most widely used raw bean in several traditional cuisines, particularly around the Mediterranean as a base for humus. But still it better to cook sprouted chickpeas.

Alfalfa (Rajko, Kudre menthe, Mochhai) sprouts are mildly toxic – Should be minimised or preferably totally avoided.

Sprouts of soybeans and kidney beans (Rajma), Black eye (Lobia), Lima (Sem phalli, avarai), Black beans, Aduki (Adzuki, red cow peas) beans, lentils and peas contain hemagglutinins, which are harmful; These are destroyed by cooking.

The commonly alleged anti-nutrients are protease inhibitors, amylase inhibitors, phytic acid, and polyphenolic compounds such as tannins. Hemagglutinins is most conc in red kidney beans and small red beans and are completely destroyed by conventional cooking practices. Avoid sprouting Alfalfa (Rajko) completely

Effect on phytate:

If the grain contains phytase, some of the mineral-binding phytic acid will be deactivated, but not much. And if the grain has been heat-treated, which destroys phytase, or it contains very little phytase to begin with, the phytic acid will remain completely intact. Overall, neither soaking nor sprouting deactivates a significant amount of phytate.

Effect on enzyme inhibitors: Well, since the seed has been placed in a wet medium and allowed to sprout, the enzyme inhibitors are obviously mostly deactivated. Digestion is much improved (cooking will improve it further).

Effect on lectins: The evidence is mixed, and it seems to depend on the grain. Sprouted wheat, for example, is extremely high in WGA, the infamous wheat lectin. As the wheat grain germinates, the WGA is retained in the sprout and is dispersed throughout the finished plant. In other grains, sprouting seems more beneficial, but there’s always some residual lectins that may need further processing to deactivate.

Effect on gluten: Sprouting reduces gluten to some extent, but not by very much. Don’t count on it. A little bit goes a long way

In Part III, we shall look at some of the other common questions before us…

* The Phytate threshold

* Is it beneficial to cook sprouts?

* Are Soaked, Sprouted and Fermented Grains Healthy?

(If NOT, should we eat them? …This question is ONLY about grains.)

* Preparation of brown rice

* How to handle phytate problem in beans, nuts, oats, corn ?

* The curious case of coconut.

* Soaking, Germinating, Sprouting and Fermination- Definitions.

Putting it altogether:

*.Soaking, germination, boiling, cooking, and fermentation all inactivate phytic acid and free up minerals for absorption. In real-life situations, for otherwise healthy people, the consumption of grains in recommended amounts undergoing the above processes has had no adverse effect on mineral status.

*.Whether fermented or not, gluten-containing grains can wreak havoc on our health, and eliminating them can change our health dramatically.

*.I find it interesting that when we start looking at one nutrient in the foods we eat, we start to often get into heated discussions and factions often may form. People then often relate everything to this one nutrient and forgetting that nothing in nature is offered only by itself. However, after vegetables and fruits grains/legumes/beans are the largest food source for mankind and Nature has evolved a way to prevent beings from consuming them. The highest evolved species on earth has found ways to counter this hidden code..

*.Phytate does not "grab and deplete" the body of minerals. There is a competetive dynamic equilibrium which controls the amount of minerals absorbed and available to the body in the presence of phytate. Also, like most things, phytic acid is not 100% evil. It's not black and white. It is okay and even beneficial to have in small amounts,( this is still being contested) but the danger comes when people eat way too much of it. Moderation is again the key, 300 to 400mg/day.

*.Vitamin A reduces the inhibition of iron absorption by phytates and polyphenols. Eat sprouts together with a piece of raw milk cheese, lots of butter.

*.Unfermented soy products, extruded whole grain cereals, rice cakes, baked granola, raw muesli ( w/o rolled oats) and other high-phytate foods should be strictly avoided.

It is believed that Cocoa beans are generally fermented and roasted to make chocolate. ( To be verified)

ANTI-NUTRIENTS AS PROTECTORS

Some of the substances commonly referred to as anti-nutrients are actually powerful cancer-protecting phyto-chemicals. These include protease inhibitors and tannins.Research shows that protease inhibitors are one of the most powerful anti-carcinogens we have in our arsenal. They have proven to be particularly protective against cancer of the colon, breast, and prostate. Tannins have also been shown to give substantial protection against cancer (including cancer of the stomach and lungs) when ingested orally. Total pomegranate tannins extract ( TPT) were evaluated for its benefits as antioxidants.

The benefits of moderate levels of phytic acid in patients with kidney stones and some types of cancer have been reported but they were not in controlled experiments. Phytates also have the potential for use in soil remediation, to immobilize uranium, nickel and other inorganic contaminants.

Many of the natural and synthetic inhibitors of the proteases prevent the dissemination of cancer cells and have also inhibitory effect on tumor growth.

Let us be NOT

“Too soon old! Too late smart! “- George Bernard Shaw.

EMPOWER YOURSELF WITH INFO….THAT IS THE ONLY WAY…..