Soaking and Sprouting Grains

Whole grains are wholesome and nutritious for most people and have been for centuries all around the world.  And some of the longest living people in the world consume diets rich in whole grains.  But most of those long-lived people weren’t just eating bran flakes and pre-sliced whole grain bread. They were actually eating minimally processed whole grains prepared in ways that maximize their nutritional value.  Whole grains as part of a healthful diet are much more nutritious and digestible when prepared the way our ancestors did by soaking and sprouting grains before cooking or eating.

Grains are a good source of complex carbohydrates and dietary fiber. They also contain B vitamins such as niacin and B6. Minerals like calcium, iron, phosphorus, potassium, and zinc are also found.  But some compounds that occur naturally in grains can make them difficult to digest and make their minerals difficult to absorb. And for some people, especially those with compromised digestion, those complex carbohydrates can cause pain, bloating, and digestive issues. Soaking and sprouting grains helps to reduce these compounds, resulting in increased mineral availability and much easier digestion.

Phytic Acid

Whole grains contain an anti-nutrient called phytic acid which binds with certain minerals (e.g.  zinc, phosphorus, calcium and iron) and  prevents them from being absorbed by the body.  Phytic acid is also very hard on the digestive system.  Consumption of high levels of phytates can result in mineral deficiencies, leading to poor bone health and tooth decay; cause the body to leach calcium; lower metabolism and may contribute to anemia.

Most of the phytic acid is contained in the exterior bran and germ layers of the grain.  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 their digestive tracts.

The Solution

When you soak whole grains in warm water overnight, you activate the enzyme phytase. This enzyme then works to break down phytic acid, which binds minerals like iron, calcium, and zinc. As phytase does its magic, it releases minerals in whole grains and makes them easier for your body to absorb. 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 and sprouting grains also helps to break down gluten, a hard-to-digest protein found in grains such as wheat, spelt, rye and barley.

In addition to activating the enzyme phytase, soaking your grains also activates the enzyme amylase, which breaks down complex starches found in grains. These complex starches can make grains difficult for some people to digest.

How to Soak Grains

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.  A good rule of thumb is to use approximately one teaspoon of lemon juice or apple cider vinegar per one cup of warm filtered water.  Cover and allow to sit at room temperature for 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.  Grinding or cracking grains before soaking them will also help to facilitate the breakdown of phytic acid.

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 and water  is needed to cook.  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.

For minimal effort, you can significantly improve the digestibility and nutrition of these important foods by soaking and sprouting grains!