Soaking Grains Increases Nutritional Profile

Whole grains are the healthiest option. Everywhere you turn there are news articles telling you to eat more whole grains. This is because whole grains contain all of the fiber, minerals and nutrients, much of which is lost when the grain is processed to be turned into "enriched" products or white food products such as regular pasta, white rice, and all-purpose flour. However whole grains also contain compounds called phytic acids and enzyme inhibitors which make them harder to digest and bind to certain nutrients in the grain. These compounds are also found in nuts and seeds.

Phytic acid is how phosphorus, used to make bones and teeth as well as helping the body to use and store energy, is stored in the grain. The phytic acid in grains can also prevent other nutrients from being fully absorbed. Enzyme inhibitors are molecules that block enzymes making them less effective, in the case of whole grains this means that the grains are not properly digested.

In order to get the full benefit from the whole grains that you are eating you can soak them to remove these compounds. (Note: dry, whole beans also benefit from this process) Soaking overnight, or at least 8-12 hours, in water with a mildly acidic agent such as yogurt, kefir, lemon juice, whey, or raw apple cider vinegar will break down these compounds through a process called lacto-fermentation. Generally 1 T. of acidic medium per cup of water is a reasonable ratio.

Sally Fallon, President of the Weston A. Price Foundation, writes in her book, Nourishing Traditions, "Phosphorus in the bran of whole grains is tied up in a substance called phytic acid. Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract, clocking their absorption. Whole grains also contain enzyme inhibitors that can interfere with digestion. Traditional societies usually soak or ferment their grains before eating them, processes that neutralize phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available. Sprouting, overnight soaking, and old-fashioned sour leavening can accomplish this important predigestive process in our own kitchens. Many people who are allergic to grains will tolerate them well when they are prepared according to these procedures."

After soaking, simply rinse the grains and then use them for either cooking or baking. When making baked goods it is possible to soak the flour overnight before using. This will help to soften the fiber (the higher fiber in whole grain foods can intefere with and delay, or retard, rising in baked goods unless soaked). All grains can be soaked, whether they are the glutinous grains (wheat, barley, rye, spelt, kamut) or non-glutinous (oats, rice, quinoa, amaranth, corn, teff, and buckwheat).

Rebecca Wood, an award winning cookbook author and Educational Consultant to the Natural Foods Industry states, "From my own examination of traditional food ways and ancient cookbooks, it appears that humanity has soaked (or sprouted and fermented) some-but not all-grains. Certainly, nuts and most seeds were not traditionally soaked." "I soak the hardest-to-digest whole grains (rye, wheat, rice and barley) as well as the grains that are decidedly bitter without soaking (domestic quinoa and amaranth)."

Many recipes are easy to convert to soaking. It takes a some forethought and planning but only a small amount of extra hands-on time to increase your nutritional benefit.

This link is to a video of the soaking method showing how to make Whole Grain Soaked Muffins.

For a few recipes to get you started, check out the following:

Homemade Granola

Soaked Flour Gingerbread

Soaked Pancakes