Soaking Legumes, Whole Grains, Nuts and Seeds

There is a lot of talk about the importance of consuming whole foods. The reason for this is quite straight forward. The more foods are processed, the greater their loss of nutrients. Whole foods are foods which have not been overly processed and as such, retain their nutrients.

How do I know if my food has been processed? 

It’s pretty simple. If a food isn’t in its natural or close to natural state then it has likely been processed in some way.  For example, all types of white rice are processed; the bran, husk and germ have been removed.  Some other obvious processed foods include flour and meat products like sausage and salami. Even mince has undergone some processing (which increases its histamine levels), as has almond meal (which leaves it vulnerable to oxidation and rancidity). 

Why whole foods?

When foods are in their natural state, vitamins, minerals, fibre and other nutrients are retained. The food is intact and therefore has some protection against oxidation and degradation. The more processed a food is, the more likely it is to require added preservatives to lengthen its shelf life. While it is impossible to escape processed food entirely, the more whole foods you consume, the better.

I would eat more whole foods, but it just doesn’t agree with me.

People often shy away from ingesting legumes, oats and brown rice due to associated abdominal bloating, discomfort and flatulence. An imbalance of bacteria in the gastrointestinal tract, in favour of ‘bad’ bacteria, creates an internal environment poorly equipped to handle healthy whole foods.  As the saying goes, ‘you are what you eat’.  If your diet is largely processed foods with little fibre, then your gastrointestinal flora will reflect that, and vice versa.  Slowly introducing whole foods and soaking prior to consumption, where appropriate, supports the gradual transition of gut microflora to a healthy internal environment. In fact, most of the unpleasant symptoms mentioned above can largely be avoided if the food is soaked and activated prior to consumption. Activation occurs when a soaked food is allowed to begin the process of germination or sprouting.

Preparing whole foods  

Making the choice to eat a wholly or largely whole foods diet is an excellent step towards optimum health. A whole foods diet does require some preparation. For instance, making your own almond meal or linseed meal is far better than buying a ready-to-use bag from the supermarket. However you need store it in the fridge in small batches, and consume within a week.

An even more important preparation method for whole foods is soaking and activating seeds, legumes, whole grains and nuts. In order to understand why this is so important we need to start with a little foundational plant biology.  All seeds ‘aspire’ to self-preserve for as long as is necessary to sprout and grow.  Seeds have evolved to protect themselves against predators and the environment through various chemicals which form in the bran, husk or germ, as the seed develops.  These chemicals may include enzyme inhibitors and acids such as tannic, oxalic and phytic acids, alongside numerous other chemicals which act to preserve the ‘shelf-life’ of the seed and guarantee germination.   

This also means the enzyme inhibitors may interfere with digestion and block absorption of nutrients, vitamins, and minerals from the seed.  It is the seeds’ way of saying, ‘Go away! Don’t eat me!’

When we soak seeds, legumes, whole grains and nuts we are creating an environment which triggers germination or sprouting (activation). We call this activation because when the seed starts to absorb the water, this activates gibberellic acid (a plant hormone) which causes the embryo cells to divide and a tiny root to emerge. The seed has sprouted releasing the enzyme inhibitors into the surrounding environment (the water). The barrier to nutrient absorption and digestion is largely removed. 

Sprouting also increases nutrient levels and antioxidant properties whilst partially digesting proteins, starches and fats present.  Adding an acid source such as lime juice, lemon juice, apple cider vinegar or kefir water to the water when you are soaking may enhance the breakdown of phytic acid.

Benefits of Soaking

-       -Reduced cooking time

-       -Breaks down and releases enzymes and digestion inhibitors such as phytic acid thus enhancing availability of nutrients to your body (bioavailability) and digestibility

-       -Increased levels of nutrients and antioxidants within the food

-      - Partially digests proteins, starches and fats which makes it easier for us to digest

Do I need to rinse afterwards?

Yes. The enzyme inhibitors and other chemicals which have been liberated from the seed are now in the water and need to be rinsed away.  Rinsing also removes any possible fungi or other unwanted elements which may be present. 

Tips for Basic Soak and Activation of Grains, Nuts, Seeds and Legumes

The Container:

-       I find the best containers are those which have a larger base surface area, so when you put your grains, nuts, seeds or legumes in they are piled no higher than ½cm deep. Use a lid.

For Grains (including Quinoa and Buckwheat):

-       Place your whole grains in the container to a depth of ½ cm. Fill with water (filtered is best) until all the grains are completely covered. Add an acid medium such as lemon juice or apple cider vinegar to enhance the breakdown of phytic acid. Put a lid on and place on a shelf in your pantry for specified time (less in hot weather).  Once soaking time is up, rinse thoroughly and cook.

For Legumes (Beans):

-       Place legume in container until about ½ cm deep and fill with hot water (not boiling) until all legume are covered, then add an acid medium (lemon juice or apple cider vinegar), put a lid on and place on a shelf in your pantry for specified time (change water every 12 hrs).  After the specified time is up, rinse thoroughly and cook.

-       If you do not want to cook the grains or legumes straight away after soaking, rinse and place in the fridge until you are ready to cook, but do cook within the next 12 hrs.

For Nuts and Seeds:

-       Place nuts or seeds in a container until about ½ cm deep and fill with warm water (filtered is best) until all are covered.  Add a teaspoon of sea salt (grey/blue in colour) or pink Himalayan salt, put a lid on and place on shelf in pantry for specified time (less in hot weather) then rinse and eat or dry out and store in your fridge. 

-       See chart below for specified soaking times.

-       Nuts can be placed in a dehydrator after soaking (this will give them a long shelf life) or dried out in a low temp oven for several hours and kept in the fridge; they are best consumed in the next 7-10 days, so if you do not have a dehydrator, soak your nuts in smaller batches.

Keep it Simple
The chart below outlines the times necessary for full sprouting which is great but unnecessary. As we are aiming for activation only, the process can be kept quite simple.  I tend to put grains, legumes, nuts and seeds (including grain alternatives) on to soak when I am preparing dinner and leave them overnight in the pantry or next to the stove in winter. This keeps things pretty simple and has worked well for me. By morning activation will have occurred, then simply rinse and cook. I aim for sprout initiation only (activation) and I find in winter, when the temperature is cooler, this can take a little longer; find a warmer spot in your home/ kitchen to do your soaking during winter.  

Soaking and Sprouting Times

ITEM	SOAK TIME	SPROUT TIME	WHAT TO USE
Quinoa	2 hrs	1-2 days	Water + Acid
Buckwheat	15 min	1-2 days	Water + Acid
Millet	8 hrs	2-3 days	Water + Acid
Brown Rice	9 hrs	3-5 days	Water + Acid
Barley	6-8 hrs	2 days	Water + Acid
Oats	6 hrs	2-3 days	Water + Acid
Spelt and Rye	8 hrs	2-3 days	Water + Acid
Mung	1 Day	2-5 days	Water + Acid
Lentil	8 hrs	12 hrs	Water + Acid
Chickpea	12 hrs	12 hrs	Water + Acid
Adzuki	8 hrs	3-5 days	Water + Acid
Brazil Nut	Do Not Soak	Does Not Sprout
Walnut	4 hrs	Does Not Sprout	Water + Sea Salt
Almond	8-12 hrs	12 hrs	Water + Sea Salt
Pecan	4-6 hrs	Does Not Sprout	Water + Sea Salt
Cashew	2 hrs	Does Not Sprout	Water + Sea Salt
Macadamia	Do Not Soak	Does Not Sprout
Pistachio	Do Not Soak	Does Not Sprout
Pine Nut	Do Not Soak	Does Not Sprout
Sesame	8 hrs	1-2 Days	Water + Sea Salt
Alfalfa	8 hrs	2-5 Days	Water
Flax	8 hrs	Does Not Sprout	Water + Acid
Fenugreek	8 hrs	3-5 Days	Water + Acid
Sunflower Seeds	2 hrs	2-3 Days	Water + Sea Salt
Hemp	Do Not Soak	Does Not Sprout
Pepita	8 hrs	1-2 Days	Water + Sea Salt

# Note: Acid = lemon juice, lime juice or apple cider vinegar.