I first heard of soaking as a way to make whole wheat bread lighter and fluffier, which is does. But the benefits go far beyond that.
We all know whole grains are better for us, more vitamins, minerals and fiber. But l whole grains contain enzyme inhibitors that interfere with digestion and phytic acid which prevents absorption of those minerals and vitamins. It is possible that lots of the grain intolerance people suffer may be caused by our quick preparation methods. Even people who are grain intolerant can sometimes eat them if they are soaked or fermented.
I like the following explanation from Sally Fallon (Nourishing Traditions)
Phosphorus in the bran of whole grains is tied up in a substance called phytic acid. Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract, clocking their absorption. Whole grains also contain enzyme inhibitors that can interfere with digestion.
Traditional societies usually soaked or fermenedt their grains before eating them, this neutralizes phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available. Sprouting, overnight soaking, and old-fashioned sour leavening can accomplish this important predigestive process in our own kitchens. Many people who are allergic to grains will tolerate them well when they are prepared according to these procedures. (Nourishing Traditions,by Sally Fallon, Pg 25)
The process of soaking grains neutralizes phytic acid and enzyme inhibitors. Vitamins increase and are broken down to simpler to digest forms.
On the flip side, there have been some recent studies regarding phytic acid indicating that it may have some health benefits. It is suggested it might help as an anti-cancer, help with cholesterol and might be beneficial to diabetics because it reduces the rate of starch digestion.
I loved this information regarding this: Kaayla T. Daniel, PhD, CNN, author of The Whole Soy Story, points to the Hebrews as an example of consuming both leavened and unleavened bread. Leavened bread, which was produced through the fermentation process from wild yeasts, was practiced most of the time. The latter, unleavened bread, was part of the the Hebrew preparation for Passover in early spring, "a natural time for fasting, a practice that encourages detoxification." She goes on to say, this "might have been a very effective way to rid the body of any heavy metals through the action of phytic acid." On the other hand, she reminds us that "decades of research on the phytates of real foods have shown that phytates are antinutrients--more likely to contribute to disease than prevent it." (The Whole Soy Story, by Kaayla T. Daniel, PhD, CNN, Chapter 17, “Phytates ties that bind,” pp. 221, 224)
Dental Health issues: This link is a study regarding phytic acid and tooth health. Their research shows the role of phytic acid in not only tooth decay but in tooth repair. It's an interesting read. *http://wholehealthsource.blogspot.com/2009/03/reversing-tooth-decay.html?spref=fb
What to soak: Grains, seeds, nuts, legumes
What to soak in: whey, lemon juice, vinegar, buttermilk, yogurt, kefir, or kombucha.
How:
To soak whole grains, place grains and an equal amount of water into a bowl. Add one of the acids above at the rate of 1-2 T. for each cup of liquid
To soak nuts: Place nuts in a bowl cover with warm water. Add 1-2 Tbl. Of sea salt and soak for 24 hours. Dehydrate slowly, 24 hours or more.
Flours – Add flour and any liquid (oil, honey, water, milk etc) in the recipe, then add acid (apple cider vinegar or lemon juice) at the rate of 1-2 TBL per cup of liquid. Let sit 7-24 hours, then add remaining ingredients. Sometimes with breads you have to add ½ to 1 cup of unsoaked flour to get the bread to the right consistency.
Beans and rice – soak 8 hours
DON’T – Don’t add salt to your recipe before soaking as this inhibits the breakdown of phytic acid.
Oates have a very low content of phytase which helps break down phytic acid. Oats can require 24 hours of soaking to begin to reduce phytic acid. One website suggested adding 10% ground wheat to your oats and then soaking as you would what. (7-24 hours)
I am good at soaking if I have a menu and can plan ahead i.e. before bed put the flour for pancakes in to soak, first thing in the morning soak what's needed for dinner. That's the good news, the bad is that I'm not very good at making menus, but I'm working on it.
I like almonds better soaked, they are a tiny bit salty and snap when you bite them.
So I know far more than I'm doing, but I'm working on it.
Sources:
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