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It is said that traditional cultures almost exclusively soaked or sprouted their grains before baking with them. I have briefly mentioned the process of soaking whole grains when I shared this pancake recipe and the homemade tortilla recipe. Today I’ll tell you why and how to soak grains.
The Basic Science Behind Soaking Grains
- Grains are seeds. (All this information therefore, pertains to legumes, nuts and seeds as well.)
- Seeds are meant to pass through the system relatively undigested so they can be planted elsewhere (think in nature).
- To make it possible for seeds to pass through undigested, there are some anti-nutrients built in to make them difficult to digest.
- Seeds also need to be preserved until the time is right for sprouting, so they have certain compounds that stop the active enzyme activity of germination.
- These compounds also serve to hinder active enzyme activity in your digestive system.
- Beginning the sprouting process makes seeds more digestible and help your system obtain all the nutrients in the food.
- “Soaking” grains is one way to mimic the sprouting process.
Enzyme Inhibitors in Whole Grains
Normal digestion depends on enzymes working to break down food, starting with your saliva and running the course through the entire digestive system. Enzyme inhibitors, found in whole grains, interfere with normal digestion by…well…inhibiting it. They stop the enzymes from doing their jobs properly and stress out the pancreas.
What is Phytic Acid?
Phytates bind phytic acid along with phosphorus and is found in the bran part of the whole grain. Its role for the seed is to prevent premature sprouting. A seed needs to be preserved until the conditions are right for growth.
When we eat foods containing phytates, the minerals we think we’re getting from them simply aren’t bio-available. We can’t make use of them and they pass right on through. Consuming too much phytic acid can cause mineral deficiencies and poor bone density. It’s awfully ironic that when we pat ourselves on the backs for eating more whole grains over white flour, we’re opening ourselves up for another problem.
How Do we Counteract the Phytic Acid in Foods?
Mimicking good growing conditions will neutralize both phytic acid and enzyme inhibitors. Seeds need the following to sprout:
- Moisture
- Slightly acidic environment
- Warmth
- Time
Soaking your whole grains…
- in water (warmer than room temp, ~100-110 degrees or so)
- with an acidic medium added
- at room temperature
- for 12-24 hours
…fulfills all the requirements. Properly soaked grains are easier to digest and allow your body to absorb more minerals and nutrients from the whole grain and other food sources at the same time.
Added Bonus: This process begins to pre-digest the grains, including breaking down complex starches and tannins that can irritate your stomach, as well as beginning to break down proteins like gluten. For some, this reduces gluten sensitivity.
Why Does Soaking Make Grains Healthier?
Soaking the grains begins germination, rendering the enzyme inhibitors unnecessary, since they exist to protect the seed and prevent early sprouting. They are neutralized so that the seed can sprout, making everything more accessible to our bodies. Levels of phytates are also reduced in soaking because the acidic liquid helps to break the bonds they form with minerals.
How to Soak Grains
Start with soaking oatmeal, because it’s easy.
The basic “recipe” is:
- Mix the grains – whole or flour form – with whatever liquid is called for in the recipe, along with the sweetener and fat. (Add 10% wheat flour if using oats.)
- If the liquid is water or milk, replace 1 Tbs per cup with an acidic medium:
- vinegar, lemon juice, whey
- If the liquid is something cultured already, you can just mix it up with the grain: yogurt, buttermilk, kefir
- Allow to rest at room temperature for 12-24 hours.
- Add remaining ingredients and proceed with recipe.
Benefits of Phytic Acid?
There are some benefits of phytic acid, including its role as an antioxidant (cancer fighter). It is also possible that the chelating (cleaning out/binding to minerals) property of phytic acid is useful to reduce toxins in the body. In Scripture, there are times when people were supposed to consume unleavened bread. Leavened bread at this time would have been fermented, i.e. with reduced phytates. It is thought that the time to eat unleavened bread may have been a sort of cleanse for the system.
More Information
There are several other ways to neutralize phytic acid, including sprouting seeds/grains/nuts, fermenting, and lacto-fermentation.
This dietician says soaking isn’t important.
An in-depth rebuttal of the process is in my inbox from a doctor. Want to see it? Coming soon…
UPDATE: Get caught up with a handy list of all the soaking grains information.
Read what other bloggers have to say:
- The Nourishing Gourmet
- Life in Cincinnati
- Cheeseslave
- Heavenly Homemakers
- GNOWFGLINS
- Passionate Homemaking
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Thank you! I know the fact that it’s best to soak grains and have read explanations, but none as clear and simple as this.
[Reply to this comment]
I’ve been making my own bread, but I’m not sure I can soak the flour because I add the yeast at the same time I add the water, fat and sweetener. I don’t think I can let it sit for 12 hours after that, right? Is my only option to use a sprouted grain flour?
[Reply to this comment]
Mary Reply:
November 30th, 2009 at 10:09 am
You can withhold a small amount of liquid (1/2 cup?) and the yeast, proof it when ready and add it after the soaking time. It worked for me.
[Reply to this comment]
Katie Reply:
November 30th, 2009 at 4:59 pm
Michelle,
Mary’s comment is right on. There are also recipes you can find that soak the flour already, but if you’ve got a bread recipe you love, you can adjust it.
Katie
[Reply to this comment]
I recently found your blog and have enjoyed exploring your posts. Thank you! I’ve been learning more about soaking grains over the last few weeks. I’d be really interested in the rebuttal from the doctor you mentioned.
I am a new mom…have an 8 month old. Do you have any suggestions about feeding him grains? The acid medium makes me wonder if it is ok…especially if I use yogurt and leave it sit out overnight. Thanks!!
[Reply to this comment]
Katie Reply:
December 2nd, 2009 at 8:33 am
Jessica,
I’m so glad you’re here! I am excited to learn/post more about this soaking thing. I even emailed Sally Fallon to see what she has to say about the dr’s response to her work (he basically says she is wrong).
As for soaking w/infants, two things:
1. Nourishing Traditions recommends only soaked brown rice for under a year old and no other grains, period. Well. I didn’t do that, but I did try to keep Lovey Girl’s grain intake to soaked stuff as much as possible, until she discovered Cheerios!
2. The acid medium shouldn’t be any more harmful to an infant than an adult, I don’t think. If your child is old enough for yogurt, they can have the whey, and it’s a preservative so leaving it out overnight, although it sounds dangerous, is not. My daughter LOVES soaked oatmeal! For the brown rice, you can drain and rinse the acid medium off if you’re worried about the little tummies.
Are you making your own baby food? It’s so easy and healthy! I have a Word doc of recipes I could send you if you’re interested.
Katie
[Reply to this comment]
Jessica Reply:
December 3rd, 2009 at 5:42 pm
Katie,
Thank you so much for your reply and the great information. I have a close friend who is a pediatrician so some of my natural remedies and ways of healthy eating are questioned by modern medicine. Funny how that works. However, the more info I have, the more confident I feel in my choices.
Also, I particularly like your blog because I want to be a good steward of my energies and even though it’s not that time consuming to soak my grains, sometimes it’s one more thing on my to do list.
I really wrestle with wanting to everything perfectly and do it perfectly NOW. I am constantly trying to find the right balance.
I have read about Nourishing Traditions recommendations to hold off on grains for the first year and so far my little guy has mostly been eating fruits and vegetables. However, I’ve been considering trying some grains since they may keep him full longer. He usually wakes up 3-5 times during the night and has one thing on his mind: eating. Admittedly this is probably for comfort as much as anything but maybe some rice would help if he is actually hungry. Thanks so much for the info about soaking. Also, your recent post about whey was so GREAT! I was one of those people that always skipped over this when I read about whey being an option for the acid part of soaking because the only thing I could think of was protein powder in a big tub from GNC.
Like you said, not exactly a whole, real food.
I am making my own baby food but am learning as I go. Anything you are able to email me would be great!
So is this the longest comment ever or what?! Sorry!
Blessings to you.
[Reply to this comment]
Katie Reply:
December 7th, 2009 at 1:47 am
Jessica,
Email is on its way! 
Katie
I bet some soaked rice would go over JUST FINE and be waaaaay better than the little flakes everyone around you is eating.
[Reply to this comment]
Lisa Stevens Reply:
March 29th, 2010 at 11:04 pm
Thank you for your blog! I have learned so much from you. I’d love a copy of the doc of baby food recipes mentioned above. A teething biscuit recipe would be especially great! Thank you!!
[Reply to this comment]
I am new to this- tried the recipe for dutch pancakes from nourishing traditions. Soaking medium was half yogurt & half milk (store bought, organic, lactose free) with Tbs. lemon juice. Soaked for 24 hrs. Is it normal/healthy for there to be small black flecks on the top (mold?) after soaking? I mixed it all up & we were fine, but just wondering.
[Reply to this comment]
Katie Reply:
January 13th, 2010 at 11:52 pm
Lisa,
I never have mold on my soaked stuff. ?? When lacto-fermenting, sometimes people say you can just scoop off the mold and carry on, but that usually doesn’t happen until a few days have passed. I would be nervous about that and at least scoop it off. You might want to check with someone else, too.
Good luck!
Katie
[Reply to this comment]
How to Make the Best Homemade Yogurt | The Nourished Kitchen // Jan 15, 2010 at 10:48 am
[...] if we run out. We eat it at breakfast, lunch, and snacks constantly as well as using it in some soaked grain recipes. It’s imperative to have an easy system when you use a homemade food that often. I’ve got [...]
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So I tried soaking my grains for a few months, and didn’t really notice any differences in our digestion. We are generally very healthy, no digestive problems, so I’m not sure what I expected. Anyway, I find it really difficult to go through all of this (it is a pain because I’m NOT a planner) for something that really doesn’t feel like it makes any difference…any advice??
[Reply to this comment]
Katie Reply:
April 6th, 2010 at 3:29 am
Meggan,
Good for you for trying it! I assume you watched the BMs to see if they increased or got more regular.
That aside, there are possible benefits (mineral absorption) that you just won’t be able to feel. It’s still a contested practice, so I would go with your gut (ha). If it’s taxing beyond purpose for you, don’t do it, or soak occasionally. You’ve done a good experiment!
Katie
[Reply to this comment]
I would also love to have a copy of the doc of baby food recipes. I have a 3 month old and I’ve just found out that grains aren’t the best for babies. I’m new to your blog, but I love what I’ve seen so far. I’ll be exploring more!
[Reply to this comment]
Hi Katie. I’ve been digging around on your website some. So, in just starting this whole soaking grains thing, how would you recommend balancing the phytic acid benefits versus wanting to break it down? By eating raw seeds such as flaxseed (I grind in smoothies without soaking)? Thanks!
Shannon
[Reply to this comment]
Katie Reply:
June 16th, 2010 at 9:08 pm
Shannon,
Katie
Even the best soaking system never breaks down 100% of the phytic acid, so I think you’re balanced without even trying (just a guess). Also, one theory on why phytic acid is a cancer-fighter is that it binds to minerals, including heavy metals, so if your diet and lifestyle are more free of toxins and such, you might not “need” the beneficial aspect. Does that make any sense? The whole phytic acid issue is riddled with controversy, so ultimately you should experiment and see how you feel and how your digestion changes (if it does) and go from there.
Thanks for digging!
[Reply to this comment]
I have Nourishing Traditions (received it as a gift), but I haven’t read it all the way through. I was wondering about food safety and leaving dairy products to sit and ferment on the counter over night. Is this dangerous at all? Is there any risk of food poisoning?
[Reply to this comment]
Katie Reply:
June 16th, 2010 at 9:16 pm
Amanda,
Katie
I kind of wonder the same thing, but so far, so good. I’m more comfortable with yogurt and cultured products than just milk. And if I say any more, I’m sure my insurance salesman father-in-law would be angry!
[Reply to this comment]
Why I Love The Real Food Community | Breastfeeding Moms Unite // Jul 13, 2010 at 1:22 am
[...] now from at least an hour to overnight before I cook them. Read this post if you are wondering why. 4) Vegetable oils. Bye bye canola and safflower oil, even if you are [...]
This was such a great explanation of soaking grains. I’ve read for a while that you should do it, but not really understood the why’s. Thanks for breaking it down and giving some suggestion for converting recipes.. Now I’ve got to take a look at my bread recipe and see how to adapt it. I spent such a long time yesterday digging through your site and feel like I haven’t scratched the surface. I’m so happy I found it!
~Jenny~
Jenny´s last blog ..HBinFive- Whole Grain Garlic Knots
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