nuts, seeds, beans & grains.
Soaking has been a method used for centuries by indigenous populations all over the world. Our ancestors may not have known the biochemical reasons why it was beneficial, but they continued to soak the nuts, seeds, beans and grains to avoid deficiencies and to improve the digestion of these foods.
Soaking is a step taken before cooking beans and grains, an important part of sprouting nuts, seeds, beans and grains, and a practice that’s encouraged for those consuming nuts and seeds in their raw form.
The benefits of soaking (Scientific) /
- Reduces phytic acids and improves the absorption of important nutrients and minerals, such as protein, iron, zinc and calcium.
- Reduces tannins and polyphenols.
- Reduces anti-nutritional enzyme inhibitors.
- Removes gas-causing compounds.
- Improves texture and decreases cooking time.
- Encourages the production of beneficial enzymes.
- Increases the amounts of vitamins, especially B vitamins.
- Breaks down gluten and makes digestion easier.
- Makes the proteins more readily available for absorption.
- prevent mineral deficiencies and bone loss.
- Help neutralize toxins in the colon and keep the colon clean.
- Prevent many health diseases and conditions.
Other benefits:
- Increases the flavour of the grain & improvement in Taste
- Increased nutritional value.
- Sometimes it is simply to prepare the food to be soft enough that it will blend more smoothly.
How Long Does The Soaking Process Take?
It depends on the grain and use. On an average it is about seven hours of soaking in water will neutralize a large portion of phytic acid in grains. The simple practice of soaking whole grains overnight will vastly improve their nutritional benefits. Flour products should be soaked at room temperature for at least twelve hours, but better results may be obtained with a twenty-four-hour soaking.
Foods you can try /
Batters:
Most batters in India are made after several hours of soaking, At our studio, the grains go through at least 12 hours of soaking before being ground to the perfect batter. Soaking and fermenting make the rice healthier compared to cooked rice.
Sprouts:
Sprouts are much healthier grains compared to just soaked grains. Sprouting has the benefits of soaking and also the process of germination makes it 5x healthier. You can read all about Sprouting in another post.
Flours:
Soaked, washed and powdered grains tend to have similar benefits and are far healthier than the raw grains ground. That’s the reason some of our products go through a washing, soaking & drying process before being ground to fine flour for a perfectly healthy meal.
Conclusion /
Most commercial products go through the soaking cycle as part of the washing process, which is hardly any soaking. Always be sure of what goes into your body than over your body. As popularly said – no pain, no gain.
