Grains, beans, legumes, nuts and seeds can all add great value and variety to the diet, yet they contain antinutrients – particularly phytates and enzyme inhibitors – which detract from their nutritive value. Traditionally, these foods were prepared in a manner to maximize nutrient density by mitigating the effects of these antinutrients. Soaking these foods overnight seems to be an effective, traditional method of enhancing the nutrient profile of these foods, and it is one method consistently used among peoples who adhered to time-honored, traditional methods of preparing native, unprocessed foods.
Focusing exclusively on traditional foods, all of the recipes featuring grains, beans and legumes at Nourished Kitchen call for either souring, soaking or sprouting. A few recipes consistently pop up. How do you effectively soak grains, beans and legumes? Do you need to soak almond flour? How do you find time to soak grains? Does phytic acid fight cancer? Do you need to rinse your grains after soaking?
1. How do I effectively soak grains, beans and legumes?
Grains, beans and legumes contain phytic acid – an antinutrient which binds up minerals preventing your body from fully absorbing them. Phytic acid can be effectively mitigate through three different traditional processes: 1) sprouting, 2) soaking and 3) souring. To effectively soak grains, beans and legumes you need four components: 1) liquid, 2) acidity, 3) warmth and 4) time. Each different grain, legume and bean contains a different level of phytic acid, and also a different level of phytase (an enzyme that neutralizes phytic acid), for this reason they all require different amounts of soaking time; however, I don’t believe that cooking ought to be scientific or painstakingly methodical and, instead, believe that simple methods should suffice in most kitchens and for most people.(…)
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