Some say soaking grains increases nutrient content and makes whole grains more digestible. Others say that’s bunk. I looked into the issue extensively via research, personal success stories, historical evidence, Scripture and scientists themselves.
Here’s a wrap-up of my findings:
Information Posts
- My original explanation: Why Soak Whole Grains?
- How to Soak Oatmeal
- Primer: How to Soak Flour in Whole Grain Recipes
- A challenge of confusion: Eat Fewer Grains (since we don’t know how to prepare them yet) The comments on this post are worth a look!
- The follow-up: Eat Fewer Grains…or Just Fix ‘Em?
- The Basics: The Nutritional Value of Whole Grains – Benefits and Dangers
- Monday Mission: Soak Your Grains (resources)
- Historical and Biblical references: Is Soaking Grains Traditional?
- What are Phytates and Phytic Acid?
- Health Benefits of Sourdough Preparation
- How to Make a Sourdough Starter
- Health Benefits of Sprouting
- How to Sprout Seeds or Legumes
- What is the Role of Phytase?
- Two New and Improved Ways to Soak Brown Rice: Germinated Brown Rice and Accelerated Fermentation (easier and most effective)
- Meet the 5 Soaking Grains Experts
- The First Debate: Fallon Morell vs. O’Brien
- More information: Buy the Phytic Acid Paper at Rebuild Market
Soaked Recipes
- Our Family’s Go-to Pancakes
- Homemade Tortillas
- Soaked Breadmaker Bread
- Soaked biscuits
- Soaked cornbread or corn muffins
- Soaked oatmeal
- Soaked Pumpkin Muffins
- Soaked Wheat Thin Style Crackers
- Soaked Artisan Bread in Five’s Whole Wheat (an attempt)
- How to Make a Sourdough Starter (sourdough is healthier than soaked!)
- Whole Wheat Sourdough Crackers
- Sourdough Pancakes
- Sourdough Pizza
- Sourdough Muffins
- Honey Whole Wheat Sourdough Bread
- How to Soak and Dehydrate Oats
- How to Make Crispy Nuts
- Soaked Granola Bars
If you decide you don’t need to soak: How to Read a Bread Bag for Whole Grains
I appreciate all your research about soaking grains. I look forward to reading the emails between S.F.M. and Teri O’Brien. For now I think I’ll try to just reduce our grain consumption…
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Katie — The whole grain versus milled grain issue is covered in my white paper. I think I even have a graph that displays an experiment comparing the two. You can see that it is easier to reduce the phytic acid in the milled grain, so the botanist is definitely on to something there.
Amanda
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Katie Reply:
June 7th, 2010 at 2:28 am
Thank you! That’s one of my many resources, to be sure, and I just made a “note to self” to look for that particular issue.
Katie
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I have a question with your soaked granola bar receipe. How do I soak the oats… do I just soak them in the honey since that is the liquid in the receipe or do I add water as well?
Also if I do not have Whey can I just use a tablespoon of Apple Cider Vinegar?
Thanks so much for your help.
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Katie Reply:
June 7th, 2010 at 3:07 am
Joanna,
Katie
For the granola bars, I soak oats and dehydrate them (in the oven) first, so they’re dry again before they go into the bars. (See instructions here. ACV is a great choice instead of whey, and lemon juice would work too.
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I was wondering in your research on soaking the grains if you have ever seen anywhere that soaking them helps reduce blood sugar levels after eating it. I am diabetic and find that I have to use whole grains sparingly!
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Katie Reply:
June 28th, 2010 at 1:06 am
Sclindah,
I don’t think I’ve seen any research to that end – BUT – sprouting grains decreases the starches/sugars and thereby the carbs, so I bet sprouting grains would be a great option for you. If you take your blood sugar after meals, you could sort of experiment on yourself with small amounts and see if if affects your sugar. You might want to read these posts:
How to Sprout Grains and Legumes
The Health Benefits of Sprouting
How to Make Sprouted Flour
Hope that helps!
Katie
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