You may have heard that soaking grains helps increase mineral absorption and enhance digestibility. Here's what's really going on.
Whole grains are wholesome and nutritious foods for most people. People who eat whole grains tend to live longer, too (source). And some of the longest lived peoples in the world consume diets rich in whole grains (source, source).
But most of those long-lived people aren't just eating bran flakes and pre-sliced whole grain sandwich bread; rather, they're eating minimally processed whole grains prepared in ways that maximize their nutritional value. In many culinary traditions throughout the world, grains are carefully prepared by soaking, fermentation or sourdough leavening. And while many cultures do traditionally soak or ferment their grains, the practice is not necessarily universal.
What are the benefits of soaking grains?
Grains are a good source of complex carbohydrates, dietary fiber, and they contain B vitamins like niacin and B6. They also contain minerals like calcium, iron, phosphorus, potassium and zinc.
But here's the catch: Compounds that occur naturally in grains can make them difficult to digest and make their minerals difficult to absorb. And for some people, especially those with compromised digestion, those complex carbohydrates can send them into fits of pain, bloating and digestive distress. Soaking whole grains helps to reduce these compounds, resulting in increased mineral availability and much easier digestion.
Soaking grains also release compounds called lower order inositols - specifically myo- and d-chiro-inositol. And these compounds help support blood sugar regulation, metabolic and hormonal health.
Enhanced Mineral Absorption
When you soak whole grains in warm water overnight, you activate the enzyme phytase. This enzyme then works to break down phytic acid which binds minerals like iron, calcium and zinc. As phytase does its magic, it release minerals in whole grains and makes them easier for your body to absorb (source).
Soaking is also the first step in sprouting grains. Sprouting grains tends to release even more minerals than soaking alone (source).
Most people who eat an otherwise nutritious diet inclusive of meat, fish and vegetables will consume the minerals their bodies need; however, if you're concerned about your mineral intake, soaking or sprouting your grains can be a good strategy.
Enhanced Digestion
In addition to activating the enzyme phytase, soaking your grains also activates the enzyme amylase which breaks down complex starches found in grains. These complex starches can make grains difficult for some people to digest.
When those starches are broken down by soaking, sprouting or sour leavening followed by cooking, the grains tend to be a little easier on your digestion. This is also why sourdough bread tends to be easier to digest than quick-rise whole wheat bread, and why it's permitted on a low-FODMAPs diet, particularly when it's made from ancient grains like spelt (source).
Increase in Micronutrients that Support Blood Sugar Regulation and Hormonal Balance
When enzymes break down phytic acid, the compound that makes the minerals in grains difficult to absorb, they not only enhance the availability of minerals, but they also convert phytic acid into lower order inositols - and myo-inositol specifically.
These micronutrients help to support blood sugar balance, metabolic and hormonal health. These lower order inositols have a particularly dramatic effect on the hormonal health and fertility of women with polycystic ovarian syndrome (PCOS) (source, source, source) and are often used therapeutically as supplements to support fertility, hormonal health and blood sugar regulation.
Myo-inositol supports blood sugar regulation, and can be helpful in the management of type 2 diabetes (source). Animal studies have found that these inositols which are present in soaked and sprouted grains may help to return insulin sensitivity to those who are insulin resistant (source), so they're particularly powerful micronutrients.
What are the drawbacks of soaking grains?
Soaking grains improves mineral availability, makes grains easier to digest and increases compounds that help support metabolic health, there's a few drawbacks. Namely, soaking grains can be tedious, and is generally less effective than sprouting or sourdough fermentation.
While soaking grains, especially for porridge and gruel, is a traditional culinary practice throughout the world, not all traditional peoples soaked their grains. The practice isn't mentioned in Nutrition and Physical Degeneration, a landmark book that evaluates the traditional diets of pre-industrial people throughout the world.
Soaking grains can be tedious.
Planning ahead and soaking grains in advance is easy and takes very little time; however, it can feel tedious until it the practice becomes routine. If you want the benefits of soaking, but have trouble remembering or advanced planning, you can purchase sprouted grains and sprouted flour at many natural foods markets as well as online, and sourdough bread is readily available in most areas.
You're probably getting enough minerals already.
If you're eating an otherwise nutrient-dense diet that's rich in minerals from meat, fish, and vegetables, you probably don't need to worry about soaking your grains. The mineral-binding effects of food phytate can contribute to mineral deficiencies, but this is generally only a concern in developing nations where people may rely only on grains and pulses with very little access to other mineral-rich whole foods. It might also be a concern for people who adhere to vegan and vegetarian diets, and who must rely heavily on grains and pulses due to the absence of meat, fish, eggs and milk.
If you eat plenty of mineral-rich foods, soaking grains likely won't contribute a significant amount of additional minerals to your diet. Of course, you might still benefit from eating soaked or sprouted grains because they're also easier to digest.
Some people benefit from mineral-binding effects of phytate.
Some people, particularly those of Irish descent, are genetically predisposed to iron overload and a condition called hemachromatosis. While avoiding iron-rich foods like organ meats or clams is a primary strategy, the iron-binding effects of whole grains prepared without any special treatment could be valuable.
Phytic acid is a powerful antioxidant.
While we often call phytic acid an anti-nutrient because it binds minerals, it is also a powerful antioxidant precisely because it does bind minerals. More specifically, it binds iron.
Your body needs iron and iron performs many vital functions within your body. But, it can also contribute to free radical formation when the way your body regulates iron is disrupted (source). Because phytic acid found in whole grains binds iron and prevents you from fully absorbing the iron in grains, it can act as an antioxidant (source) and researchers are examining the therapeutic role it might play in colon and other cancers (source).
Not only does phytic acid bind minerals, but it also binds heavy metals in the gut (source), thus potentially helping to minimize their accumulation in the body.
Should you soak grains or not?
There's both benefits and drawbacks to soaking grains. And it can be difficult to decide if it's a technique that's worth your time.
Remember that in an otherwise nutrient-dense, omnivorous diet, the mineral-binding capacity of phytic acid is unlikely to contribute to mineral deficiency. If you find that you have trouble digesting whole grains, you might try soaked or sprouted grains or sour-leavened breads to see if you feel better when you eat them.
If you're prone to iron overload or exposed to heavy metals, you might consider eating whole grains for their phytic acid content, and doing so without any advanced or special treatment like soaking or sprouting.
If you enjoy the process of soaking or sprouting grains, then you should continue doing just that.
How do you soak grains?
To soak your grains, you should place them in a mixing bowl, cover them with hot water and let them rest at least eight and up to 48 hours. Most recipes call for soaking overnight.
You can also add an acidic ingredient, like lemon juice, vinegar or sourdough starter, to the soak water to facilitate the release of phytase and the break down of phytic acid. While the use of whey from yogurt or kefir was popularized by Nourishing Traditions, dairy will not facilitate the release of minerals in the same way as a non-dairy acidic ingredient will and so is counterproductive and ineffective.
Grains that are naturally low in phytase, like brown rice or oats, may benefit from sprouting or from the addition of a phytase-rich ingredient like ground rye.
Grinding or cracking grains before soaking them will also help to facilitate the break down of phytic acid.
How to Soak Grains
- Soaking Whole, Cracked or Rolled Grains: To soak grains in their whole, cracked or rolled form, you'll need to place them in a bowl and cover them with hot water at approximately 140 F. If you like, stir in one tablespoon acid like vinegar, lemon juice or sourdough starter per 1 cup grains.
- Soaking Flour. Baking with soaked flour can be tricky. It's best to use a sourdough recipe or to use sprouted grains because they don't need to be soaked. You can also mix the liquid ingredients of your recipe together with your flour, cover them well, and leave the batter at room temperature overnight as in this recipe for Milk and Honey Sandwich Bread.
Soaked Grain Recipes
If you're looking for soaked grain recipes, check out the cookbook The Nourished Kitchen which includes more information about soaking grains. Or check out the recipes below:
Soaked Oatmeal Porridge is super simple to make and cooks up in about five minutes in the morning.
Soaked Quinoa Granola with Fruit and Honey is a fantastic, nutrient-dense breakfast for little ones.
Three Seed Porridge is another easy morning porridge made with amaranth, quinoa and buckwheat.
Suzanne says
Hi,
I noticed that you say to add 1 Tbsp of acidic medium per cup of grain. Nourishing Traditions and every other website I've read says 1 Tbsp of acidic medium per cup of soaking water. Your suggestion sounds simpler and uses less ACV, but just wondering if it was a misprint?
Jenny says
Hi Suzanne,
No. It's accurate. 1 tbsp acidic medium (not whey) per 1 cup grain.
Jennie says
Hello,
I'm wondering if you have ever tried soaking grains in an herbal infusion to extract some of the benefits into the grain? For instance, I'm thinking of nettle tea, or elderberry tea. I'd like to soak buckwheat groats in an infusion before I dehydrate them for my granola. I am hopeful this would increase their nutritional profile and be a nice, healthy addition. What do you think about this?
Thank you!
Warmly,
Jennie
Jenny says
Hi Jennie,
Soaking grains in herbal infusions won't add much nutrition, and will likely waste your herbs. That's because you'll discard the soaking liquid. The benefit of the liquid is its water content and its warmth which promotes the release of enzymes in the grains, which then break down the phytic acid.
Michael S Kaplan says
Hello Jenny, One last question, "soaking one cup grain with 1 tablespoon acid at 140 " How long at 140 degrees?
I have read to use one tea for each cup of grain. Does it matter if i use 1 tea or 1 table? Can you share the source where you got the above? Thank you, Mike
Michael S Kaplan says
Hello Jenny, Soaking of whole oats with lemon juice or apple cider vinegar, can you use any vinegar? Thank you, Mike
Dana Lamm says
By chance is there a place on your website where you discuss soaking/sprouting nuts?
Thank you!
Jenny says
There's very little research on soaking nuts, and almost no information (outside of the Weston A Price Foundation) that would support soaking nuts as a traditional practice. Soaking nuts does release some minerals and some myo-inositol, but a study on soaking or activating almonds found that there's almost no digestive improvements in regular vs. soaked/activated nuts.
So, I'd recommend soaking them if you feel better when you eat them, and not worrying about it if you see no difference.
Dana Lamm says
Thanks so much Jenny!
Jenn P says
Most commerically available nuts should not need soaking, and usually come cleaned whether roasted or raw.
But acorns do need to be soured or leached to rid them of tannins. Since oaks are symbiotic with squirrels and so long-lived and slow-growing, humans have not been able to selectively breed oaks for sweeter acorns.
Walnuts from the tree need considerable processing as the nut is encased in a tough green fruit hull. You have to remove this husk, then rinse off the nuts, then dry out and cure nuts for 2 weeks, then finally store or crack them. https://www.thespruceeats.com/how-to-harvest-black-walnuts-1388363
If the walnut tree in my yard decides to bear nuts next year I will try that; nut trees do not mast every year.
Gathering nuts is more complex than buying nuts from store. If you want the most nutritious nuts, fresh from the shell is unbeatable, especially for walnuts (one of my favorites.) but a lot of work.
Audrey says
I'm glad to hear I probably don't need to soak all my nuts. I'll keep soaking or buying sprouted almonds though because the texture is so much better; all nice and crunchy!
Dana Lamm says
Jenny,
Fantastic informative post. I started soaking grains and pulses approx. 10 years ago after spending the weekend at a Paul Pitchford conference. I believe my technique with beans and lentils is fine but your well-referenced post and details (warm/hot water) is such a welcome add for me. Thank you for sharing your wisdom and expertise!
Gina says
Thanks for the article. I was wondering though if I could soak, sprout and sour my grains prior to cooking? And if so, how do I go about it? Also I've read about rejuvenac and how some people drink the soaked water. Your thoughts?
Jenny says
Sprouting always involves soaking in water first, so sprouted grains are soaked grains. You can sour sprouted grains and you can make sprouted grain bread with a sourdough starter without any changes to any recipe that calls for whole grain flour.
Carol Ehrman says
I have been purchasing my sprouted flours from Azure Standard, a food co-op that delivers monthly.
https://www.azurestandard.com/shop/product/pastry-flour-sprouted-organic/14312 I love their products and have had great success with them.
Adam says
Wouldn't sprouting Beans (soaking and then rinsing a couple times a day until sprouted) before cooking eliminate the need to use an acidic medium?
Doesn't sprouting the legumes/grains make them more nutritious and do away with the inhibitors/anti-nutrients?
Same question for Whole Wheat.
In fact my Whole Wheat would not sprout at all after soaking in acidic medium of water kefir.
Is it too much for the beans/grains to handle soaking in undilluted water kefir?
Is it possible that the acidic medium is killing the grains and/or legumes as opposed to soaking to germinate and sprout them?
Thanks!
Jenny says
Hi Adam,
When you sprout beans, you get the best results by not using an acid. With whole grain, you get the best results by using a soaking medium that is very slightly acidic. Yes, it's way way too much to soak beans and grains in undiluted water kefir. When we talk about an acidic medium it's plenty of water and a touch of something like vinegar or lemon juice.
Petko says
How percent of the phytic acid is reduced?
Jenny says
Hi,
It depends on your method, how long, and the type of grain.
Cid says
Do you add kefir to your bean soak water? Thank you so much for this awesome information!!!
Jenny says
Hi Cid,
No, I never add kefir to bean soaking water. It will harden beans, making them tough and difficult to cook all the way through.
sareen says
Hi Jenny! Sareen here, housekeeper at Ashevillage. Always appreciating the info you share, thank you. I see that you will use kefir in your warm soaking water for beans and grains. Bear with me as i have a few simple questions for clarification -
1) I prefer to sour the grains prior to cooking, soaking them for longer. Would using kefir in the soaking water be a safe choice for up to 48 hours of soaking or would you recommend no kefir, just water and grain?
2) When you soak your beans with some kefir, does the kefir get rinsed out after the initial soak and then use plain water for the remainder of the soaking/rinsing cycles?
3_ You mentioned that some beans prefer alkaline soaking vs acidic. Is there a chart or article on which beans like what somewhere?
thanks 🙂
Angela De Jager says
I'm basically a short-order cook for my busy family. What are your thoughts on soaking beans, cooking them and then freezing them? Thanks
Sabrina says
I wanted to know if white Jasmine rice is refined and not recommended and if it needs to be soaked please. Thank you! I can't find this info anywhere. I loved your book btw!
Steph says
How do you properly drain & rinse small grains? I've tried soaking teff & amaranth, & even larger grains like quinoa & rice, & I find them very difficult to drain in the morning. I use the double cheesecloth method, & a lot of the water will come out, & I'll rinse them as best as possible, but they still seem to be full of water.
Thanks!
Monique says
Can we soak grains in pasteurize buttermilk? In Canada we do not have access to raw dairy
Thank you
Jamie says
Does corn fit into this category too? Should be soaking them?
Kate says
Do you know anything about black "forbidden" rice, and if it needs to be treated any differently that brown rice?
Jenny says
All whole grains need to be soaked.
Reale says
Hi Jenny, In your cookbook you list a soaking method for brown rice. Would I use the same method you state in that chart, for white rice? I find sometimes the white rice get mushy when I soak it, so I wonder if I am doing it incorrectly. I have been using organic California white jasmine. Thank you so much!
Jenny says
Hi Reale,
White rice doesn't need to be soaked. Only whole grains benefit from soaking, as the bran and germ (sources of food phytate) have already been removed from polished rice.
reale says
Thank you so much for you reply. I appreciate it, and now I can save some time not soaking my whites!
Solveig says
We love real chocolate,preferably 70% cacao. I also know that cacao is high in phytates. Is it better to eat it between meals,or can it be eaten after dinner as desert without affecting the nutrients you just had for dinner.
Sincerely, Solveig
Natalie says
Can use kefir water as the acid?
Kathleen says
Thanks for the great info! I've been soaking our oats, rice and nuts (we're GF), but was wondering about the almond flour. Now I know! 🙂
Susan says
I don't want to get a dehydrator. How do I control temperatures to 67- 76 degrees when the weather is naturally cold? My oven only goes down to 100 degrees. Would it be ok to soak in my oven at 100 degrees?
barb says
I just found some dehydrated sprouted buckwheat at a local raw vegan store. Can I consume them as is? If I grind them into a flour and bake with them, wouldn't that kill any of the good enzymes in them?
About sprouting beans.....is soaking them the same thing as sprouting them?
About sprouted nuts - assuming one buys them raw and unheated - is it still bad to cook them or heat them as that would kill the good enzymes, or render the fats into transfats?
Orna Izakson, ND, RH (AHG) says
Question: Can folks who are sensitive to dairy use ACV or lemon juice or something similar as the acid medium instead of buttermilk/whey/kefir?
Thanks for your great article!
Jenny says
Absolutely! You can use any acidic medium: lemon juice, ACV, kombucha ...
Adrien says
Hey everyone:
Can anyone recommend some sort of food warmer or device to soak my beans and maintain a temperature for 140 degrees? I am really happy to learn all of this material but I can't find a crock pot or a food warmer/server that will maintain a 140 degree setting. Seems unfortunate that I am having trouble. I'd like to adhere as best as possible for optimal results. I change the water when possible (when I'm home) but the hottest water I can get from the tap is only 120 degrees.
Any suggestions?
Thank you!
Debbie says
I'm confused on whether or not to add whey to beans when they soak. In Nourishing Traditions, page 496, it says to only add whey to black beans, implying that others don't need it. Then in the "Mashed Beans" recipe at the bottom of that page, the instructions include soaking white beans in water and whey. So, what about pintos, kidneys, great northern, etc? Please clarify. I would so appreciate it! Thanks.
Jaybird says
Would adding a high phytase grain like Buckwheat to beans help reduce the beans toxins even more?
bonnie says
It's my understanding that the awakened plant enzymes in soaked grains and nuts are there for the plants, not us, and that they instantly killed in stomach acid. I will have to find the reference, but it came from someone deeply involved with nutrition.
Comments?
Jenny says
It doesn't matter if they're killed by stomach acid or not - they'd be killed by cooking anyway since grains should be consumed cooked. What soaking does is activate the enzymes which then degrade antinutrients like food phytate and enzyme inhibitors so that, once soaked you're not consuming antinutrients.
Becky @ Our Peaceful Home says
Ok, so how do you rinse soaked grains so that they don't get washed away? Is that a dumb question?
Erika says
Hi Becky.. What I do is re-use the spaghetti (mason) jars ( ***toss the lid*** ), and used a steel wool scrubber to quickly scrape off the label under running water in the sink. After it dries, I use separate jars I've saved to soak my rice, and beans. The easiest/cheapest way I've found to rinse out the grains/legumes is I use rubber bands and cheese cloth. I buy unbleached cheesecloth @ Bed Bath & Beyond for about $4 (maybe two large sheets that I cut down into a ton of approx 4" x 4" squares -not precise but enough) to somewhat overlap the round rim of the jar. I secure it by adding a rubber band (sometimes I get them while shopping at Whole Foods and they usually put a rubber band to secure a carton of eggs that you buy so the lid doesn't pop open).
I so I have the rubber band wrap around the edges of the cheesecloth that hang low from the rim and secure it twice around the rim (push down past the ridges that the lid was secured on-the lines running along the rim. It's like when you make a ponytail.. you put it on and then you twist it and pull your hair through it a second time.
It drains/airs out wonderfully. I secure the cloth on the jar first (after adding the rice or beans) then I add water to rinse out (what I'm going to soak) then shake.. drain and refill and soak.. drain after appropriate soaking time and rinse every so often as whatever you're soaking requires.
I've never had a problem re-using the little squares of cloth after rinsing them thoroughly along with the rubber band.. gently ringing out the cloth and lying it flat on a clean surface to dry and use again. So I get many months of use before I toss each cloth 🙂 I get lazy so I only sometimes cut a few squares off of the long sheets and put the rest away instead of cutting it all up at once.
BTW: if using an acid medium.. I think it's best to add it and the water before putting the cloth on the jar.. I'm not sure.. but I think the acid medium might wear out the cloth material faster than the cloth would through normal use.
I hope this helps 🙂
Laura says
Any suggestions for soaking flours for gluten free bread? I use a mixture of oat, brown rice, tapioca and almond flour. I'd love to soak the oat and brown rice prior to the preparation.
thanks!
Laura
Jenny says
Neither oat nor rice are good sources of phytase, the enzyme that (when activated) helps to degrade phytic acid, so soaking doesn't really do much to improve the nutritive value of gluten-free flours. Buckwheat is a decent source of phytase, so you might add that into the mix or start sprouting your oats and rice, too.
Laura says
Thanks Jenny! If I used just 1 cup of buckwheat in a GF mix, how could I prepare it and then add it too the "batter"? I'd probably switch to a buttermilk GF bread. Could I soak buckwheat ground into flour into
the 1 cup of milk, then start with that in the morning? Thanks for any suggestions! We're consider buying
a sprouting system I saw on the web - guess that would make things healthier!
Beth says
Jenny,
I know rice tends to be lower in phytic acid but can still benefit from soaking. I generally use brown rice and soak it, however my one exception is when I use arborio for risotto. Risotto preparation (and good results) relies heavily on the slow addition of liquid during cooking, so I would worry that soaking would impede that and drastically change the texture.
What are your thoughts/experience on this? Am I just naiive to think that I won't have to give up my beloved risotto to adhere to a traditional diet?
Elena says
Hi,
Very helpful overview.
What about corn? I read that soaking only neutralizes 20% of the phytates, is there any way to neutralize them fully? thanks
Jenny says
Corn should be treated with lime - I tend to not use it much and purchase organic masa on the rare occasion we use it.
Ruth says
Thanks for the informative post.
You mentioned the no knead bread. I made it a couple times before I discovered Weston Price and made dietary changes. It tasted heavenly, but I'm not making it anymore because it is made with white flour. (I can easily get artisnal sourdough wholewheat or rye bread at the local bakery, so I go with that, but basically eat very minimal amounts of bread. However, there is nothing like the smell of fresh baked bread.
Do you consider an occasional loaf of no knead bread a healthy option even though it's white flour? Have you used this recipe successfully with wholewheat or spelt? I tried a wholewheat variation and it was a flop.
Ruth
P.S. Most info on soaking lumps catagories together (beans, grains) but there are some differences within each category. Is there some comprehansive list or table somewhere with all the various types of beans, legumes, and grains and how best to deal with each one (to which should you add flour, which need higher temps and rinsing, which need an alkaline solution)? The information is all out there in books and on the internet, but in 50 different places. Would you like to put together such a table? 🙂
Jenny says
I think the no-knead bread is an excellent recipe, but wouldn't encourage anyone to make it with white flour. Just because the original recipe calls for white flour, doesn't mean you can't substitute whole grain flour. Soft white wheat flour works well in that recipe. Just be prepared for a denser loaf.
I'm working on a comprehensive table, but I tend to take a more relaxed approach to my cooking.
Ruth says
I agree. The point of the table isn't to get it exactly right. The table is to have all the info at collected in one place.
The whole wheat no knead loaf I made simply wasn't tasty and crunchy. I have stone ground fresh spelt. I wonder if that would work...
jean finch says
Ruth,
You can find soaking info for everything in Sally Fallon's NOURISHING TRADITIONS!
Sanaz Ebriani says
Hey there!
Thanks for this great useful post. I've also found that soaking beans with an acidic solution (lemon juice, raw apple cider vinegar) hardens my beans.
Apparently
"Jessica Prentice (from 3 Stone Hearth) said that she never had beans turn out
right after soaking in slightly acidic water. Turns out, Sally is
making a correction to her NT book and recommends a slightly alkaline
soak for beans (this means a pinch of baking soda in your water)
instead of soaking with something acidic ."
http://www.mothering.com/community/t/541731/grain-soaking-question
I've had lentils, split peas, garbanzos, black & pinto beans harden from lemon juice.
Kass says
Hi Jenny,
I noticed a couple of comments about sourness after soaking. Is that what the end result is supposed to be? I tried a prolonged soaking of black beans this time and they are definitely slightly sour even after thourougly rinsing before cooking. Also, I noticed you listed yogurt, kefir or buttermilk as the acidic mediums that you normally choose -do you find a difference in results/taste then say ACV or lemon juice?
Thanks!
Jenny says
Meagan -
You do not need to soak canned beans; that said, I would definitely not encourage their use at all. They tend to be denatured by the extreme heat needed to make them shelf-stable.
- Jenny
Jenny says
Liberty -
Beans frequently smell funky after they've been soaked optimally and this is because soaking helps to ferment the beans, and fermentation *always* smells a little funky. I just give the beans a thorough rinsing first before cooking them and haven't encountered any problems.
- Jenny
Jenny says
Vandy -
Thanks for bringing up the issue about canned beans. I do not recommend anyone use them.
Blessings -
Jenny
Sarah says
I love my soaked oatmeal porridge. I buy good quality, full fat unhomogenized milk yogurt, strain it, and add a tablespoon or so of the whey to whatever I'm soaking in place of the regular yogurt or buttermilk. I store the strained yogurt and whey in glass jars in the fridge.
Vandy says
No need to soak canned beans. They will not get any healthier. High temps and pressures during canning reduce the phytate content, but the canning process also overdenatures proteins and other nutrients at the same time. - from Nourishing Traditions
liberty says
I put my beans to soak yesterday after reading your article using 140 degree water and rising a couple times. By the time I was ready to use them this evening they smelled horrible! Almost like vomit. Is this normal? Thanks.
Liberty
Meagan says
Also, do you need to soak canned beans? They probably cannot be sprouted since they are not raw, and are heated some in the canning process. But I've always wondered if it is appropriate to soak them straight from the can, or if they are ok to cook right away.
PattyLA says
Cant soak cooked beans. Canned are cooked and aren't soaked first so they have all their phytic acid still.
Meagan says
This was a great article! I still have questions. If you are soaking your oatmeal, why wouldn't you want to discard the water? Does it not have all the phytates you DON'T want, so before cooking it you should remove the liquid and replace it fresh?
Sue says
I am also interested in finding out if oatmeal should be rinsed after soaking, it seems like it would be rather difficult to do.
PattyLA says
It isn't that the phytates are in the water. They are transformed. No need to rinse.
Tina~ says
Does anyone know if you need to rinse soaked almonds before you dehydrate them?
The directions are very vague on each site I've found so I just wanted to be sure.
Thanks!
Melissa K. says
I'd like to add some information. I was having a terrible time with soaking flours, etc., because the resulting products had a definite sourness that my children did not like. My solution: sprouted, dehydrated grains, which I grind into flour!
The grains are also available as flour, if you don't have a grinder.
I don't have a dehydrator, so at this time, sprouting my own grains and then dehydrating them is not an option (my oven is too hot).
I will tell you where I get these things:
http://www.organicwheatproducts.com/ This company, owned and operated by Rhonda Schnacky has been great. She has the following organic sprouted and dehydrated grains and flours: bread wheat, white wheat, pastry wheat, spelt, rye, and durum wheat.
http://www.truroots.com/ A new company, which has the following products: organic sprouted dehydrated quinoa, golden rose brown rice (they call it germinated brown rice); mung beans and green lentils
I am not affiliated with these companies, so this is NOT an advertisement.
The availability of these products has changed my life!
I sprout all my beans and legumes before cooking them, since I don't need them to be dehydrated before cooking with them. So, again, there is no problem with sourness.
Hope this helps!
Jeanie says
Seems like an awful lot of work for limited nutrition. Plus, grains raise blood sugar. I'm better off without them.
CarrieK says
Thanks for the great article. I've been soaking beans (black and pinto), oatmeal and flour for bread for almost a year now. I'll never go back! I've been rinsing my beans before adding clean water to cook them in, my question is, should I save the rinse water and use it in my vegetable garden? Would there be any added benefits?
Jenn AKA The Leftover Queen says
This was a great post Jenny. I know when I use conventional bread recipes, I just use the liquid amount in the bread recipe to soak the flour - that way, I am not having an issue with too much liquid. I also compensate for the 2 TBS of either kefir, buttermilk or whey. So if a recipe calls for 5 cups of water, I will use 2 TBS of kefir, buttermilk, whey or yogurt, and make up the difference with warm water to get to 5 cups. Hope that makes sense. This method has worked for me with every bread recipe I have tried.
denise says
I have the same question. Do you need to change a bread recipe when using soaked flour?
Sarah says
Interesting...
I am puzzled about the blanched almond flour, however. In my own (albeit highly unscientific, difficult to verify) personal experience, I found that I seemed to digest the bread I made after soaking blanched almond flour FAR better than the batch I made with unsoaked.
I wonder why that would be, if it is true that all of the anti-nutrients are contained in the skin?
Lindsey Alyce says
My question in about infants and soaked grains. After I read about their health benefits, I fed my infant oatmeal made from soaked oats. He had eaten oatmeal before without any issues, but when he ate the soaked oats, he threw them up. Do you know why this is? Should infants not be fed any soaked grains?
Gemika says
Grains aren't recommended for babies on a traditional diet. Oats also are usually pre cooked so soaking makes no benefit unless using oat groats or whole oat grains 🙂
Jessica @ How Sweet says
I never think i have the time to soak beans, either, but then I do it and they taste so much better. Totally worth it!
Oscar says
Thank you for this comment, I also think beans MUST be soaked. This is simply how we always made beans at home and it has proven to be the right thing for me too. I'm a vegetarian and eat tons of beans and lentils.
Erin says
I have the same question as Molly...soaking flour for my bread recipe. I worked for months with trial and error to get a nice bread recipe. Now that I have one I love I want to begin soaking the flour but am not sure how to change up my recipe. I do grind my own flour right before making it but want to add this crucial step too. Any suggestions?
Lil says
As I understand it, if you are grinding your own flour you could just sprout the wheat first. I soak my wheatberries in water with buttermilk, whey or yogurt for 24 hours and then sprout (rinse and drain several times) for a day and put in the dehydrator overnight.
Sustainable Eats says
I've always wondered if removing the skin from almonds makes them ok unsoaked can you do that for other nuts like hazelnuts? I'm not fond of the crispy nuts.
Kim says
I always get confused as what to do so I don't do anything...which doens't work. So this post is very helpful! Thanks.