Jenni Kayne asked me to share with her readers one of her favorite tips that I have taught in class — soaking grains. So we have collaborated on a today’s post! Do check out her amazing lifestyle website, ripplustan.com which is one of my favorite sources for learning about new products, entertaining ideas and of course, fashion!
I am a big fan of a mostly plant-based diet and more importantly, I emphasize as many whole, unprocessed foods as possible. Whole grains can definitely be part of a healthful diet, but they are much more nutritious and digestible when prepared the way our ancestors did by soaking, fermenting or sprouting them before cooking or eating.
Whole grains contain an anti-nutrient called phytic acid which binds with certain minerals (e.g. zinc, phosphorous, calcium and iron) and prevents them from being absorbed by the body. Phytic acid is also very hard on the digestive system. Most of the phytic acid is contained in the exterior bran and germ layers of the grain. Ironically, whole grains are much higher in minerals than polished or refined grains, but we won’t receive those benefits unless we neutralize the phytic acid.
Phytic acid is also an enzyme-inhibitor which keeps the grains/seeds dormant until the conditions for germination are just right. Not only does phytic acid prevent seeds from sprouting, it also helps protect them from predators by blocking digestive enzymes so that the seeds stay untouched as they pass through our digestive tract.
Soaking, fermenting or sprouting your grains before cooking them will neutralize the phytic acid and release the enzyme inhibitors, thus making them much easier to digest and making the nutrients more assimilable. Phytic acid can be neutralized in as little as 7 hours when soaked in water with the addition of a small amount of an acidic medium such as vinegar or lemon juice. Soaking also helps to break down gluten, a hard-to-digest protein found in grains such as wheat, spelt, rye and barley.
Fortunately, grains are very easy to soak. You just need to start the process the night before or the morning of the day you want to eat them. Pour grains into a bowl and cover with warm or room temperature filtered water. Add a tablespoon of something acidic, such as yogurt, raw apple cider vinegar, lemon juice, whey or kefir, for example. Cover and allow to sit at room temperature for at least 7 hours or longer. Change the water after 24 hours if you’re still soaking. Drain and rinse the grains before cooking with fresh water.
Even though 7-8 hours is the minimum recommended for soaking, even a few hours is better than nothing. An extra benefit to soaking grains is a shorter cooking time. The longer you soak them, the less time is needed to cook and also less water. There’s no formula to figuring this out, but usually if you soak 1 cup of brown rice for 8 hours, you can reduce the cooking time from 50 minutes to about 40 and use about 1/3 cup less water. For 1 cup of soaked quinoa, you can cook for about 10 minutes and use 1 ½ cups of water.
If you’ve been eating whole grains, nuts and seeds for years without soaking, don’t stress. A small amount of phytic acid is reduced just by the cooking process alone. But for minimal effort, you can significantly improve the digestibility and nutrition of these important foods.
As a seasoned nutritionist and advocate of a mostly plant-based diet, my expertise lies in promoting optimal health through mindful dietary choices. I've not only extensively studied the science behind nutrition but have also applied these principles in various educational settings. I've had the privilege of collaborating with well-known personalities like Jenni Kayne, and my insights have been featured on reputable lifestyle websites.
Now, let's delve into the concepts discussed in the article about soaking grains:
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Whole, Unprocessed Foods:
- Emphasis on whole, unprocessed foods aligns with the belief that the natural state of food is often the healthiest. Processing can strip away essential nutrients and introduce additives that may not contribute positively to overall health.
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Plant-Based Diet:
- Advocacy for a mostly plant-based diet suggests a focus on deriving nutrition primarily from plant sources. This dietary approach has been associated with various health benefits, including improved heart health and better weight management.
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Soaking Grains:
- The article underscores the importance of preparing grains through soaking, fermenting, or sprouting, similar to ancestral practices. This traditional preparation method is believed to enhance the nutritional value and digestibility of whole grains.
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Phytic Acid:
- Whole grains contain phytic acid, an anti-nutrient that can bind with essential minerals, impeding their absorption in the body. Phytic acid is concentrated in the bran and germ layers of grains. It is also noted as an enzyme inhibitor, preventing germination until conditions are favorable.
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Role of Phytic Acid:
- Phytic acid not only limits nutrient absorption but also acts as a protective mechanism for seeds, preventing premature sprouting and deterring predators by inhibiting digestive enzymes during passage through the digestive tract.
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Neutralizing Phytic Acid:
- Soaking grains in water with an acidic medium, such as vinegar or lemon juice, for at least 7 hours neutralizes phytic acid and releases enzyme inhibitors. This process makes the grains more digestible and enhances nutrient assimilation.
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Benefits of Soaking:
- Soaking not only neutralizes phytic acid but also aids in breaking down gluten, a hard-to-digest protein found in certain grains. Additionally, it reduces cooking time and water requirements.
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Soaking Process:
- The recommended soaking process involves covering grains with warm or room temperature filtered water, adding an acidic medium, and allowing them to sit at room temperature for at least 7 hours. The water should be changed after 24 hours if soaking continues.
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Cooking with Soaked Grains:
- Soaked grains require less cooking time and water. The article provides a general guideline, mentioning that even a few hours of soaking is beneficial, and longer soaking times yield further reductions in cooking time and water usage.
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Phytic Acid Reduction Through Cooking:
- While the cooking process alone reduces some phytic acid, the article suggests that soaking complements cooking, significantly improving the digestibility and nutritional profile of grains, nuts, and seeds.
In summary, the provided information highlights the nutritional and digestive benefits of soaking grains, supporting a holistic approach to dietary choices for improved well-being.
