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How to Soak Grains for Optimal Nutrition

March 15, 2012 by Kelly · 62 Comments

At first glance, soaking may seem intimidating, time-consuming and even risky – after all, who would actually leave prepared food out on the counter for 24 hours before cooking it? Well, the truth is … your ancestors did!

So before we explore the joys of soaking, first allow me to assure you that soaking is quick, easy and best of all, it’s significantly beneficial to your health!

Why Soak Your Grains?
In a nutshell, the centuries-old process of soaking grains, also known as culturing, helps to breakdown the antinutrients and hard-to-digest components of the grain and at the same time, helps to release highly beneficial nutrients.

Soaking grains really is very easy! It just takes a little planning ahead. The result is a highly nutritious and easy-to-digest whole-grain food with wonderful robust flavor.

So let’s get started! Below are some simple tips to help you discover the joys of soaking.

Why is it so important to remove/reduce phytic acid (phytates)?
Phytic acid is an antinutrient found in grains and legumes which binds important minerals preventing your body from fully absorbing them. Consumption of high levels of phytates:
• results in mineral deficiencies, leading to poor bone health and tooth decay
• blocks absorption of zinc, iron, phosphorous and magnesium
• causes body to leech calcium
• lowers metabolism
• contributes to anemia

Phytase to the Rescue!
Phytase is a natural enzyme that is present in varying degrees within grains, seeds and nuts. This helpful enzyme, when properly activated, works to break down the phytic acid (phytates), and also helps to release beneficial nutrients, making them more bioavailable (more easily digested).

Unfortunately, cooking is not enough to adequately release phytase and reduce phytic acid. Instead, there are three basic methods for utilizing phytase to help reduce phytic acid:
• Sprouting – activates phytase, thus reducing phytic acid
• Soaking grains/flour in an acid medium at a warm temperature – also activates phytase and reduces, or even eliminates phytic acid
• Souring – another option to reduce/eliminate phytic acid

In general, the best means of significantly reducing phytic acid in grains and legumes is a combination of acidic soaking for considerable time, followed by cooking.

It’s important to note that not all grains contain enough phytase to eliminate phytic acid even when soaked, such as oats and corn. However, wheat flours (such as whole wheat, spelt and kamut) and rye flour contain high levels of phytase. Therefore, adding a small amount of rye flour (or rolled rye flakes) to your oat or corn acid-soak will help to reduce the high levels of phytic acid found in these grains.

Phytate FUNdamental: Did you know that the absorbable calcium from bone broths and raw dairy products, and vitamin D from certain animal fats also reduce the adverse effects of phytic acid.

The Key to Effective Soaking
As mentioned above, soaking is an effective method used to help breakdown the difficult to digest components of grains, called phytates. There are several acid mediums used in soaking. They include dairy based acid-mediums, such as whey, whole milk kefir, cultured buttermilk and whole milk yogurt. Non-dairy acid mediums can also be used, including lemon juice, raw apple cider vinegar and coconut milk kefir or water kefir. These acid mediums are used as a catalyst to initiate the culturing/fermenting process that enables phytase be released.

How to properly use cultured acid mediums to achieve an easier to digest, more nutritionally robust grain-based food, is discussed in detail below.

Again, for those who are dairy sensitive or simply wish to avoid using dairy, water kefir and coconut milk kefir are two great options for dairy-free soaking. In addition, fresh-squeezed lemon juice or raw apple cider vinegar can be substituted for cultured dairy acid mediums. The basic rule of thumb is to use approximately one teaspoon of lemon juice, or apple cider vinegar, mixed with one cup of warm filtered water. Simply use this mixture to replace the liquids in the recipe (so, for example, two cups of kefir could be replaced with two cups of water mixed with two teaspoons of lemon juice or apple cider vinegar). 

Kefir FUNdamental: Did you know you can make your own kefir? Kefir grains can be purchased to make milk-based kefir, coconut kefir, and kefir water. A great resource for all things cultured is Cultures for Health.

Getting Started …

1. Soaking Whole Grain Flour

Generally, when it comes to soaking flour, it’s as simple as a 12-24 hour soak. Most flour is high in phytase, the enzyme that helps to break down the phytates, so a simple soak is all that is needed to get the most nutritional bang out of your grains! Remember, your soak should contain some form of an acid medium whether you choose to use a dairy option (such as whey, kefir or cultured buttermilk), or a dairy-free option (such as coconut milk kefir, raw apple cider vinegar), it’s up to you!

If you are new to soaking your whole grain flour, start out by following a simple recipe, such as my “24-hour Power Muffins.” Following this easy recipe will enable you to see how simple soaking is, and experience how delicious and nutritious it is too! Then, start exploring more recipes by visiting real food based websites. I also highly recommend Sally Fallon’s book “Nourishing Traditions,” which is the book that has inspired me and so many other real food advocates out there.

2. Whole Grains

Soaking whole grains (like brown rice for example) is as simple as some *warm filtered water mixed with a small amount of an acid medium. The result of this process is that it helps to break down the hard to digest components of the grain, while releasing the highly beneficial nutrients. (*I use a tea kettle to warm my water until it’s hot to the touch, but not scalding.)

The general rule is to add enough warm water to cover the grain, and then add a small amount of an acid medium to every one cup of grain. As noted above, you can choose a dairy-based acid medium (such as whey, kefir or cultured buttermilk), or a dairy-free option (such as coconut milk kefir, raw apple cider vinegar). Then soak overnight or up to 24-hours at room temp.

For details on soaking brown rice, check out my Simple Soaked Brown Rice recipe.

Please note: A recent study showed that you can greatly reduce the phytic acid (up to 96%)in brown rice by using a method called accelerated fermentation. For more information, I recommend reading Kitchen Stewardship’s post with details on the process.

 • Oats:

The one exception to the above soaking rule is oats. Oats contain a large amount of hard-to-digest phytates and other anti-nutrients. Unfortunately oats are so low in phytase (the enzyme that helps to break down phytates), that soaking them in warm water mixed with an acid medium is not enough to adequately break down the large amount of anti-nutrients that naturally occur.

However, with the help of some additional phytase added to the soak (in the form of rolled rye flakes, or if you’re GF use ground buckwheat groats – both are high in phytase) – along with a full 24-hour soak time – a significant amount of the anti-nutrients can be removed, making the oats more digestible and nutritionally sound.

This is accomplished by using the following formula:

For every one cup of *oats, add enough warm water to cover the oats, and then add one tablespoon of a dairy-based acid medium or one teaspoon of a dairy-free acid medium (see note below) and one tablespoon of either rolled rye flakes (or rye flour or spelt flour) or if you’re Gf, use ground buckwheat groats. Then soak at least 24-hours at room temp. Once soaking time is completed, drain oats in a fine-mesh strainer and gently rinse.

Please note: I have found the taste of soaked oats using a dairy-based acid medium (such as kefir or yogurt) to be a bit too sour for our liking. So, we use raw apple cider vinegar instead. Give it a try in this delicious Soaked Oatmeal Breakfast Porridge recipe.

*For best nutritional value, use regular rolled oats (called traditional oats) or steel cut oats, not the quick-cook variety, as they are more processed and result in a pasty, less tasty oatmeal when soaked.

*If you’re GF and can tolerate oats, be sure to look for certified GF Rolled Oats.

• Buckwheat Groats:
Buckwheat cereal (also called ground buckwheat groats) is a delicious grain-free (gluten-free) alternative to oatmeal. It’s creamy texture is similar to farina. When soaking buckwheat groats, reduce the soak time to 7-8 hours max, or it will become to pasty/mushy. That’s because buckwheat has a relatively high phytase content (the good enzyme that breaks down phytic acid).

3. Nuts/Seeds

According to the WAPF’s extensive white paper “Living With Phytic Acid,” there is still not enough adequate research on nut/seed preparation to say with any certainty how much phytic acid is reduced by various preparation techniques. However, it is known that soaking nuts/seeds in salt water for approximately seven hours and then dehydrating them to make “crispy nuts” helps to make the nuts more digestible and less likely to cause intestinal discomfort. Additionally, roasting most likely helps to further remove phytic acid, based on research conducted with chickpeas.

4. Beans/Legumes

The optimal method for preparing beans is to soak them in hot water (140 degrees) for at least 12-24 hours, changing the soaking water at least once during this time, followed by a thorough rinsing and then long cooking process. In general, soaking beans and then cooking helps to eliminate approximately 50% of the phytic acid. There are conflicting opinions about whether an acid medium is necessary. WAPF recommends using an acid medium such as whey, lemon juice or raw apple cider vinegar when soaking beans. Whereas PhyticAcid.org reports its studies indicate that the addition of the acid medium reduces the flavor and texture of the bean, while only aiding slightly in the further reduction of phytic acid. My personal experience has led me to side, in this case, with the no acid medium option.

For more information about soaking grains, nuts and beans, I highly recommend reading Sally Fallon’s book Nourishing Traditions. Happy soaking!