Soaking nuts, grains, seeds, and legumes
Soaking nuts, grains, seeds, and legumes
Nature has set it up so that the nut, grain and seed may survive until
proper growing conditions are present. Nature’s defense mechanism
includes nutritional inhibitors and toxic substances that can be removed
naturally when there is enough precipitation to sustain a new plant
after the nut, grain or seed germinates. When it rains the nut, grain or
seed gets wet and can then germinate to produce a plant. So we are
mimicking nature when we soak our nuts, grains and seeds.
Nutritional inhibitors and toxic substances found in nuts grains and seed can be minimized or eliminated by soaking. These inhibitors and toxic substances are enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens.
What are Enzyme inhibitors?
There are digestive enzymes and metabolic enzymes. Digestive enzymes
help break down food. Metabolic enzymes help every biological process
the body does. Enzyme inhibitors will clog, warp or denature an active
site of an enzyme. They may also bind to the enzyme, which will prevent
the intended molecule from binding. “Once again, the habits of
traditional peoples should serve as a guide. They understood
instinctively that nuts are best soaked or partially sprouted before
eaten. This is because nuts contain numerous enzyme inhibitors that can
put a real strain on the digestive mechanism if consumed in excess.”
What are Phytates?
“All grains contain phytic acid in the outer layer or bran. Untreated
phytic acid can combine with calcium, magnesium, copper, iron and
especially zinc in the intestinal tract and block their absorption. This
is why a diet high in unfermented whole grains may lead to serious
mineral deficiencies and bone loss. The modern misguided practice of
consuming large amounts of unprocessed bran often improves colon transit
time at first but may lead to irritable bowel syndrome and, in the long
term, many other adverse effects.”
Why soak nuts, grains and seeds?
1. To remove or reduce phytic acid.
2. To remove or reduce tannins.
3. To neutralize the enzyme inhibitors.
4. To encourage the production of beneficial enzymes.
5. To increase the amounts of vitamins, especially B vitamins.
6. To break down gluten and make digestion easier.
7. To make the proteins more readily available for absorption.
8. To prevent mineral deficiencies and bone loss.
9. To help neutralize toxins in the colon and keep the colon clean.
10. To prevent many health diseases and conditions.
“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”
What can be used to soak nuts, grains and seeds?
I have found many references to soaking nuts, grains, and seeds in
water, salt water, or a warm water mixture with something acidic like
yogurt, whey or lemon juice. It seems within 7 to 24 hours the enzyme
inhibitors are neutralized and the anti-nutrients are broken down
regardless of the method you choose. There is evidence that the process
works when you see sprouting begin.
How long does the soaking process take?
“As little as seven hours of soaking in warm acidulated water will
neutralize a large portion of phytic acid in grains. The simple practice
of soaking cracked or rolled cereal 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.”
Are the nuts, grains and seeds used wet?
I have enjoyed almonds wet. If you choose to try consuming anything in
the soaked state, make little batches and store them in the
refrigerator. Usually everything that is soaked is dried in a dehydrator
or oven on the lowest possible setting for 24 – 48 hours to remove all
moisture.
Wheat berries can be soaked whole for 8 to 22 hours, then drained and rinsed. Some recipes use the whole berries while they are wet, such as cracker dough ground right in the food processor. You can also dry sprouted wheat berries in a low-temperature oven or dehydrator, and then grind them in your grain mill and use the flour in a variety of recipes. Nuts, grains, seeds and legumes can be ground up to use as flour in many recipes after they have been dried.
Any advice on what to do with legumes?
Maureen Diaz recommends soaking any beans or legumes in water and
vinegar for at least twelve hours before cooking. Soaked and dried beans
may be ground up and used as flour for thickening and baking. This is
helpful for those on a gluten free diet.
One recommendation includes placing soaked kombu or kelp seaweed in the bottom of the pot when soaking legumes. Add one part seaweed to six or more parts legumes. This is for improved flavor and digestion, more nutrients, and faster cooking. “Soak legumes for twelve hours or overnight in four parts water to one part legume. For best results, change the water once or twice. Lentils and whole dried peas require shorter soaking, while soybeans and garbanzos need to soak longer. Soaking softens skins and begins the sprouting process, which eliminates phytic acid, thereby making more minerals available. Soaking also promotes faster cooking and improved digestibility, because the gas-causing enzymes and trisaccharides in legumes are released into the soak water. Be sure to discard the soak water. After bringing legumes to a boil, scoop off and discard foam. Continue to boil for twenty minutes without lid at
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