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 Fallon/O’Brien Debate
- Three Expert Takes on the Value of White Bread
- How to Sprout Whole Grains and Make Sprouted Flour
- Monday Mission: Grains Consciousness
- Soaking Grains Anecdotes: Examples and Experience from Real People
- Introduction to the “Test Your Grains Challenge”
- Everything I Learned About Gluten
- Do Whole Grains Cause Cavities? My Response about Sifting Bran
- Test Your Grains Challenge survey results: here and here
- More information: Buy the Phytic Acid Paper at Rebuild Market
- Let’s Tackle Soaking Grains Again
- Soaking Grain Exploration Returns
- What is the pH of Your Favorite Soaking Medium?
- Lectins Present Yet Another Problem
- Soaking vs. Sprouting: Which is Best?
- The How-To: Directions for How to Soak or Sprout Anything
- Download “Is Your Flour Wet?” (a soaked grains eBook) for FREE!
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
- Essential Eating’s Sprouted Bread and Rolls
- Nourishing Tradition’s Soaked Buttermilk Bread
- Soaked Grain Recipe Carnival (that became a free eBook – get it HERE!)
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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Have you ever soaked almond flour? I would like to know if soaking almond flour in water with yogurt will remove phytic acid.
Also, would you use about 1 tablespoon of yogurt in the soaking water per cup of almond flour? I’ve been soaking almond flour this way, but I’m wondering if it’s really effective.
The bread I make from the soaked almond flour has a strong yogurt taste, which I don’t really like. Do you have any suggestions about how to counteract the yogurt taste? I’m afraid to cut down on the amount of yogurt, because I’m afraid it won’t be as effective in removing the phytic acid.
Thanks
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Katie Reply:
October 19th, 2010 at 9:25 am
Susan,
Katie
Great question – if the almond flour is from “blanched” almonds, first of all, without the “skin” or seed coat, it shouldn’t really have phytic acid problems, because that’s in the outer covering of the nut/seed. Otherwise, soaking as any other flour should do the trick. I find that whey is much more mild in flavor than yogurt for soaking. You could also try buttermilk or lemon juice.
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Questions Answered | Domestic by Design // Oct 27, 2010 at 12:06 pm
[...] is a great resource for how to soak. And Katie of Kitchen Stewardship has written more than you’ll ever want to know about it. In Nourishing Traditions, it’s explained that [...]
Thanks for the email with this link! I will try a few of these to see how they effect our health conditions. We are both very sensitive to carbs, although I’m still not sure which ones.
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I too love to “hear” your brain work and thank you for your study. This is a site that you might find interesting
http://www.rebuild-from-depression.com/
She has many graphs etc. where she shows how grains have been tested. blessings Erin
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erin Reply:
January 26th, 2011 at 11:42 pm
I feel a little silly. Amanda who I was referring to as my new expert in the above comment, already wrote you a note here! Oh well Amanda if you come back here I really am learning alot from your work.
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Katie Reply:
January 31st, 2011 at 12:20 am
Thanks Erin! I do work with Amanda Rose of Rebuild from Depression and have her phytic acid white paper. Fascinating stuff!
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Question? I need to start adding solids to my baby’s breast milk meals. His doc says to add baby cereal to the milk but what would the “experts” say? How do I soak grains for him? Any advice for starting him right?
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Katie Reply:
March 12th, 2011 at 9:21 pm
Noelle,
Katie
Most traditional foods folks say to avoid all grains for babies under one year old anyway. You could soak oatmeal and grind it finely with breastmilk once it’s time. Here’s a good post on feeding a baby: http://www.kitchenstewardship.com/2010/10/01/feeding-a-real-food-baby-breast-is-bestbut-then-what-guest-post-from-emily-at-live-renewed/
(and see part two)
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Umm…I know I’ve seen it somewhere. I’m looking for one of your soaked whole wheat bread recipes without a sourdough starter. We started eating grains again and all of our health problems have returned but we just can’t afford a grain-free diet so I was hoping soaking would help. I’m going to start a starter too but that will take awhile. Thanks for being an amazing resource!
[Reply to this comment]
Katie Reply:
March 27th, 2011 at 11:54 pm
Frances,
Katie
All the whole wheat bread recipes I’ve been posting lately are listed at the bottom of this post: http://www.kitchenstewardship.com/2011/01/04/introducing-seeking-the-perfect-homemade-whole-wheat-bread/ or a breadmaker soaked version: http://www.kitchenstewardship.com/recipes/soaked-breadmaker-bread/
I really, really hope soaking helps! Sourdough will be a worthwhile effort too, for sure.
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Hi Katie; well, I’m doing my own looking into this area again and am glad to have started sourdough. But, now after doing some browsing online, I’m wondering if phytic acid is even as bad as it sounds. Yes, I gather that it’s an anti-nutrient but it also sounds as if it’s an antioxidant. So, the idea that soaking is even necessary starts with the assumption that the phytic acid is “bad” to begin with and I’m not sure I’ve even come to that conclusion yet myself. I don’t know. I find this all fascinating but I know processed for sure isn’t the answer!
[Reply to this comment]
Katie Reply:
August 1st, 2011 at 4:34 am
Shannon,
I know, I know…there is some research that phytic acid is good for you. The thing is, it is good because it detoxifies, which is kind of saying the same thing as “leaching things from your body.” So it’s just a matter of what you want from grains, in some way – put things in or take things out?
Certainly it’s not that simple – but I’m still glad sourdough has such good research and history behind it, too!
Katie
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Hello,
I wonder: it is possible/advisable to soak pasta?
[Reply to this comment]
Katie Reply:
August 27th, 2011 at 11:55 am
Elena,
Katie
You can absolutely make homemade soaked or sourdough pasta…but it wouldn’t work to soak boxed pasta. Mush. Bummer, right?
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thanks for all your research! did you happen to come across anything that said soaking grains made wheat tolerable for people with wheat allergies? i would think it would be so for celiac dis, but wheat allergies are a reaction to the wheat itself, not it’s digestibility…trying to find answers!
thanks so much for your great content!
[Reply to this comment]
Katie Reply:
November 21st, 2011 at 10:46 pm
Beth,
Katie
Unfortunately, for celiacs, there is nothing known that can help. Gluten sensitivities are another story, and properly preparing grains can make a huge difference, as can cutting out grains for a time to allow the gut to heal. Two posts you should read:
gnowfglins.com/2009/09/11/reverse-allergies-through-nourishing-foods/
http://www.kitchenstewardship.com/2010/10/27/the-comparison-the-specific-carbohydrate-diet-scd-gaps-diet-gut-psychology-syndrome-and-the-makers-diet/
Good luck!
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I’m interested in soaking grains but wow, so much information. Seriously, where do I begin?
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I have looked a little at soaking grains and the conclusion I came up with, albeit somewhat uneducated, is that the argument for soaking grains is like the argument for cooking vegetables; It seems to have benefits, yet there are also benefits to not doing it. Historically, people have done both, so I think that it is a matter of what is the needed nutritional help at the moment, and also personal preference.
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Top 10 Reasons to Eat Grains | The Liberated Kitchen, LLC // Feb 9, 2012 at 9:04 pm
[...] have made the case that many people can enjoy grains if they are “properly prepared.” Soaking or sprouting grains before using them reduces phytic acid and boosts the ability of the body to [...]
Is it Unfriendly to Dislike Friendship Bread? | Family Menu Planning // Feb 24, 2012 at 5:34 am
[...] been a starting point for me on this subject. Online I’ve done a fair amount of reading at Kitchen Stewardship as well (click that link to find a ton of resources on the reasons for soaking grains and the [...]
Hi there. I just found your blog and I am excited to have another resource for traditional cooking and food prep. However, all the links on this post are not working. Thought I would send up an FYI.
~Lisa
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Thank you for putting together a great collection of information sources. I’ve been reading and re-reading your “Is your flour wet?” ebook. So far, every time I soak my flour, it gets dark on the top if left for more than 6-8 hrs. Is this OK? I’ve read through many websites on the subject and the comments and can’t find anyone else with a similar experience. I’d love to get your thoughts and those of your readers. Thanks!
[Reply to this comment]
Katie @ Kitchen Stewardship Reply:
June 9th, 2012 at 2:52 pm
Felicia,
Katie
Actually, that almost always happens to me, too – I always just figured it was a partial drying out or whatnot. I just mix and forget it!
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Cheap & Healthy Soaked Waffles | Apron Strings & Lima Beans // Jun 4, 2012 at 10:27 am
[...] supposed to look that way from the soaking process. Why soak the grains? Check out this link at Kitchen Stewardship for more on soaked grains. There is more information than I could ever share on the benefits of [...]
Why Whole Wheat | Quick and Easy Cheap and Healthy // Jun 5, 2012 at 7:02 am
[...] digestion. The issues get seriously complicated: read Katie of Kitchen Stewardship’s lengthy series on the topic of wheat, grains and soaking here to get an idea of all the science that goes into studying this question. To sum up, a substance [...]
Food On The Farm: 4D Rabbit Fricassee & Rabbit Stock « 4D Farm & Rabbitry // Jul 27, 2012 at 3:45 am
[...] doesn’t know why he likes it like this ) . For more formation on the subject check out Kitchen Stewardship where Katie has thoroughly researched the issue and gives you all sides of the matter; she also [...]
Myth: Protein = Meat | Modern Alternative Mama // Oct 17, 2012 at 8:00 am
[...] and prevent disease. The problem is that they can also make you feel bloated or gassy. This is because of the phytic acid found in these protein alternatives, which essentially prevents your body from being able to fully [...]
So when I use Artisan Bread in 5 Minutes a Day, using whey as my water, does that count as soaking, or am I supposed to soak my flour before mixing a batch of dough?
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Katie Kimball @ Kitchen Stewardship Reply:
November 23rd, 2012 at 3:35 pm
Nia,
Katie
Sort of. A long, long soak in the fridge does it, but you might leave the dough on the counter for a time too – http://www.kitchenstewardship.com/2010/02/24/whole-wheat-artisan-bread-in-5-minutes-a-day-reviewand-soaked/
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{Going Primal} So what is “real” food? | From Cube to Farm // Dec 5, 2012 at 6:40 pm
[...] acceptable to the primal diet. Flours made from wheat and spelt, while I think are healthier when soaked and prepared with a sourdough starter, probably are too processed to be considered primal/paleo. So, while [...]
Lentil-Pecan Patties | Madhupa Maypop // Jan 30, 2013 at 11:24 am
[...] bowl and cover well with water and 1 tablespoon whey, yogurt, or buttermilk – Or, 2-3 nights before sprout your lentils in an inverted quart jar with mesh on the opening (to allow air [...]
From the Archives: Papa Eddie's Crepes | OAMC from Once A Month Mom // Feb 7, 2013 at 11:26 am
[...] my big cooking day, I did some quick research and discovered that it would be super easy to add a soaking step to this recipe, since it is already recommended that you allow the batter to rest before [...]
Soaked Multigrain Waffles | OAMC from Once A Month Mom // Mar 7, 2013 at 8:26 am
[...] You can add, take away, or substitute as your pantry dictates. You will also notice that this is a soaked grain recipe. This not only increases nutritional value, but it improves the texture of the grains. This [...]
Making Magic with Beans + Grains | the little foxes // Apr 4, 2013 at 6:09 pm
[...] say that soaking grains ups the nutrient content and reduces phytic acid, which can inhibit the absorption of certain [...]
{Going Primal} So what is "real" food? | From Cube to Farm // Apr 19, 2013 at 12:14 pm
[...] acceptable to the primal diet. Flours made from wheat and spelt, while I think are healthier when soaked and prepared with a sourdough starter, probably are too processed to be considered primal/paleo. So, while [...]
Thanks for the info! I currently mill my own grain but do not soak. I am trying to figure out what is best before I change what I am doing. I found this article on phytic acid at the Bread Beckers website that I thought was interesting (breadbeckers.com). Sue Becker presents a case against soaking…
http://info.breadbeckers.com/phytic-acid/
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Sal Reply:
June 15th, 2013 at 8:03 am
I’m afraid it’s an extremely flawed case Becker presents. For example, she misrepresents sara Shannon by stating that phytic acid is good for chelating radiation etc and that as long as you keep a quality diet all will be well. However, Shannon says the opposite, that you will actually need to supplement with zinc to counter the counter nutritive effects of phytic acid. Becker also claims that humans have the enzyme phytase –err.. no, we are not cows or sheep,. But perhaps Becker is used to regurgitating her food and reswallowing the vomit to ferment it somehow to imitate ruminating animals? She also claim sourdough left to ferment for several hours before baking will not be fermented! All in all Becker is a fruitcake.
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I recently purchased a five pound bag of One Degree Organics -sprouted whole wheat flour from whole foods market. Is there any additional advantage, in your opinion, to soaking this? I’m mainly interested in trying your bread machine recipe, but a little scared that it won’t turn out if I soak the sprouted flour. Thanks for you input.
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Katie Kimball @ Kitchen Stewardship Reply:
April 29th, 2013 at 10:04 am
Andrea,
Soaking sprouted flour is pretty much redundant…so you don’t need to, and you’re right, it might be too sticky. I’d use a sprouted flour recipe like this one: http://www.kitchenstewardship.com/2011/01/11/seeking-the-perfect-homemade-whole-wheat-essential-eatings-sprouted-bread-and-rolls-no-2/
It’s super easy and so good, too!
Katie
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