Flashback Friday: Cooked Beans or Sprouted Beans?

Posted by

“Cooked Beans or Sprouted Beans?” Beans, chickpeas, split peas,
and lentils are packed with nutrients, and play a role in the
prevention of chronic disease, but most can’t
be eaten raw. Boiling is the most
common cooking method, which is what’s used
to make canned beans, but sprouting is
becoming more popular. Which is healthier? There hadn’t been a head-to-head comparisons…
until now. The easiest way to compare is to just measure
the quantity of polyphenol phytonutrients thought to account for some of their protective
benefits against chronic disease, for example the anthocyanin pigments that
make these particular beans so pretty. As you can see, sprouted beans have
more of some, but less than others. In fact, you see that across the board
with the other phenolic phytonutrients. More of some,
less of others. Because the positive effects of these compounds
may be related to their antioxidant capacity, you can compare the overall antioxidant
power of boiled versus sprouted beans, for which boiled appeared
to have a marginal edge, but ideally we’d actually
measure physiological effects, like what about boiled versus
sprouted against cancer cells. And that’s just
what they did. This is the concentration
of raw bean extract needed to cut the breast cancer growth
rate in half in a petri dish. Boiled beans do
about 40 times better. Same cancer growth inhibition at
just a fraction of the concentration, and sprouted beans
do about the same. Now you can’t even
eat most beans raw, but I wanted to include them just
to show you a fascinating phenomenon. No amount of raw bean extract appears able to
totally stop the growth of breast cancer cells, but just a small amount of cooked
or sprouted beans can. And same thing with actually
killing off cancer. No amount of raw bean
extract works, but both boiled and
sprouted beans can. Similar results were found for melanoma,
processing the beans— either cooking or sprouting boosted
anticancer activity in vitro, but against kidney cancer,
raw and boiled worked, but sprouted didn’t at all. The researchers were also
interested in brain protection. Given that elderly persons
reporting always eating legumes may be significantly less likely to
experience cognitive decline, the researchers decided to compare the protective
effects of boiled versus sprouted beans on astrocytes. Astrocytes are the most abundant
type of cell in our brain. They are star-shaped cells that
keep our brain running smoothly. Should they become damaged, though, they may play an important role in the
development in neurodegenerative disorders, like Lou Gehrig’s disease,
Alzheimer’s, or Parkinson’s. So if we’re thinking clearly,
we should thank our lucky stars. To see if beans would help protect
astrocytes from damage, first they had to make sure bean
extracts don’t cause any damage. This is the before, dripping nothing on
astrocytes in a petri dish, 100% viability. And this is the after,
adding boiled bean extract. Didn’t hurt the cells at all. And sprouted beans seem to even
help them grow a little bit. Same thing but this time we’re
going to damage the astrocytes with an oxidative chemical that killed off
about a quarter of the cells. But with some boiled
bean extract on board the astrocytes were protected
at the two higher doses, but the sprouted beans didn’t
appear to offer significant benefit. So what’s the takeaway? As far as I’m concerned, we should eat beans
in whichever way will get us to eat the most of them. I do love my lentil sprouts, one of the healthiest
snacks on the planet (along with kale chips). It’s amazing that I can create fresh produce
in about 2 to 3 days on my kitchen counter. Sprouting is like
gardening on steroids! But using canned beans I can get similar
nutrition in about 2 to 3 seconds.


  1. as far as I know, bean sprouts are poisonous, no? In general, seedlings are the “sun” on our table, they need to be eaten, there is a huge amount of literature on this subject, because the sleeping grain has high-molecular proteins, and when you germinate it, there are already short chains of peptides, and accelerated synthesis of vitamins

  2. Whoooo so pleased to here this, I absolutely love my soaked cooked beans. They have absolutely transformed and revolutionalised my diet. Something I intend to remain a staple!!

  3. If Nebula can just bring back anything from the past to the future. Why didn't she just bring back the stones?

  4. nahh neither
    both feed insatiable gut bacteria and give gas
    and raw they taste very, very bad
    grains r better

  5. Thank you, Dr. Greger. I'll have to look for organic canned lentils, never tried them. I'll probably eat more if I don't always have to cook my own 😊.

  6. What the study left out was the toxic excito-toxin additives a/k.a glutamic acid you get during the processing you find in almost any canned food. If you see "citric acid" on the label or "natural flavors" or any of a number of code names for what amounts to MSG, you've got them. So you are FAR better off taking the time to DYI. Of course Dr, Greger can't say that because that wouldn't help BIG FOOD or BIG MEDICA. Dr. Katherine Reid Biochemist is an expert and has first hand knowledge of the damage of excito-toxins. https://www.youtube.com/watch?v=C3Se_2pCjMA There of course is also Dr Russel Blaylock, retired neurosurgeon author of EXCITO-TOXINS: THE TASTE THAT KILLS

  7. I love mung beans, cooked or sprout. I don't think chili will be the same of I sprout the beans beforehand lol good to know I can still enjoy my cooked beans AND my mung bean sprouts

  8. Awesome video as always Doc! I've followed you for a while and you've inspired me to achieve a healthier vegan lifestyle. I've even just created my own Youtube channel where I make short, easy and healthy vegan recipes with extra focus on the nutrition part (listing all macronutirents, calories, vitamins, minerals and more) to give people more tips on how to prevent any deficiencies and maximize their health on a vegan diet. I would love some support and feedback so please check it out and leave a like/comment and subscribe if you like it, thanks! 🙂

  9. When they're going to sell affordable sprouted legumes, I'll be the first costumer in line…
    Until then I COOK!

  10. As far as I know, cooking stuf destroys the nutrients. I think science doen't know all the nutrients yet, so that is why, when cooking tomatoes, we get more nutrients..

  11. Well, this episode is packed full of useful knowledge! Thanks Michael. I've eaten all these things for decades, and your presentation just reinforces the goodness of my actions 🙂

  12. I sprout lentils for three days and then I steam them for 20 minutes. People are too stupid to do a study about that

  13. Thank you Dr. Greger. Went to the Dr. today after listening to your advise on Plant Based Nutrition. After 6 months, here are the numbers.
    Before BP: 135/91
    After BP: 118/76

    Thanks to my special morning breakfast smoothie of:
    Kale/Spinach (1 cup shredded)
    1 Banana/5 Strawberries/ .5 cups Blueberries
    Dash of Lemon Juice/1 Date/2 Tbls Flaxseeds

    Eating cashews as I sip this delicious drink down almost every morning.

  14. But cooked beans are acidic and spouted are alkaline correct? I would think to use distilled water for both otherwise your adding fluoride and chlorine.

  15. Best by far is to boil or steam bean sprouts; lentils work especially well this way. Raw sprouts allow too much hemagglutinin and trypsin inhibitors into our diet.

  16. But what about the minerals ? One of the biggest problems of seeds, beans ,grains and nuts (basically everything able to sprout) is the phytic acid which decreases the bio availability of calcium, magnesium, iron and zinc. Phytic acid is also pretty heat stable, but it can be lowered by soaking and sprouting. As we know already, the human digestive tract is able to host bacteria that produces phytase and therefore helps with absorbing minerals from the food. But how good is the mineral absorbtion of cooked beans in comparison to sprouted beans? That is a far more interesting question.

  17. What about the BPA layer in the canned beans? I would encourage glass. But that's probably another story?

  18. Apparently, there has been a paper written that confirms the efficacy of the AIP diet. I struggle with an autoimmune condition myself, and I would be grateful if you could make an unbias, scientifically accurate video about AIP, please.

  19. Check out doctor Mercolas article may 22th 2017 " The case against beans and all other foods containing lectins ". Beans chickpeas and lentils contain the highest amounts of lectins … according to this article.

  20. Yuck, neither one for me. I'm sticking with the beer and pizza diet. A vegan diet causes male pattern baldness and makes the penis shrink.

  21. ❤️❤️❤️❤️❤️❤️❤️👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

  22. Monday – Beans
    Tuesday – Lentils
    Wednesday – Chickpeas
    Thursday – Beans
    Friday – Lentils
    Saturday – Chickpeas
    Sunday – Beans
    Monday -Lentils… etc!
    All thanks to nutritionfacts.org! ♥♥♥

  23. You should always say if these are test tube studies or internal human studies. I’m guessing they are test tube studies which basically mean very little since the human body works very differently then test tubes

Leave a Reply

Your email address will not be published. Required fields are marked *