Soaking Nuts, Seeds, Legumes, and Grains

Nuts, seeds, grains, and legumes are popular food items due to their taste and nutritional value. They are added to cereals and protein bars, topped on salads, and left out in bowls for a quick bite to eat.

Nuts and seeds possess a number of health benefiting properties. They contain unsaturated “good” fats, protein, fiber, plant stanols, and antioxidants, among others. They are a crucial source of protein for those on a vegan diet, or for those who are unable to eat animal products for whatever reason.

In today’s world, nuts, seeds, grains and legumes are commonly bought and consumed or used right out of the container or bag they came in, with the assumption that no further preparation is needed. Without proper preparation, however, their full nutritional value is unattainable and can nullify nutrients in our bodies.

Because of this, people are told to get their protein from sources such as beef, dairy, and pork. Meat, particularly red meat, is high in saturated fats and has been linked to high cholesterol and heart disease. If animal protein should be limited and plant-based foods such as nuts, seeds, grains and legumes contain hidden dangers, then what do we do? We can take a simple, yet crucial step of soaking the nuts, seeds, and legumes.

Soaking nuts, seeds, grains and legumes is a process that has been used for centuries to get the maximum nutrition value out of the food, though it is now often viewed as an inconvenience. Yet, by simply soaking them, we can promote better absorption of their nutrients and gain their maximum health benefits.

What happens when we eat unsoaked nuts and seeds?

Nuts, seeds, grains, and legumes contain inhibitors and toxic substances that can make it difficult to properly digest and absorb the nutrients. These substances include: enzyme inhibitors (also referred to as antinutrients), phytates (phytic acid), polyphenols (tannins), and goitrogens.

Enzyme inhibitors

Enzymes are involved in every biological process in the human body. One of these functions is to break down food. Enzyme inhibitors bond to enzyme molecules and change their shape. This slows down or stops the enzyme from performing properly.

Plants contain enzyme-inhibitors to protect themselves from other species, as well as to act as a natural pesticide. They can produce enzyme-inhibitors which can paralyze and kill certain insects that feed on it. Unfortunately, in the case of nuts, seeds, and grains, the inhibitors also affect us and prevent proper digestion and absorption of nutrients.

Phytic acid

Phytic acid is the storage form of phosphorus in many plant tissues. When phytic acid binds with minerals in the plant it is called phytate. Phytates are important for plant growth.

In human consumption, it can provide benefits by acting as an antioxidant and helping to protect against cancer and kidney stones, but it can also have a detrimental effect since it can prevent our ability to digest and absorb nutrients.

Phytic acid binds to minerals in the gastrointestinal tract, including calcium, magnesium, copper, iron, and zinc, and cannot be absorbed in the intestines. It also binds with protein, preventing our bodies from breaking the proteins down into smaller amino acids and absorbing them. Because it, and the bound minerals, cannot be absorbed, it can lead to deficiencies.

A balanced meal can help prevent mineral deficiencies from happening, but a diet that consists of a large amount of nuts, grains, seeds, and legumes can still result in a deficiency happening over time. For people relying on the consumption of these foods as a staple for their diet, removing these phytic acids is not only optimal but vitally important. This is why soaking these foods are important as the soaking process removes a majority of the phytic acids they contain, allowing the body to properly absorb their nutrients.

Tannins

Tannins are a type of polyphenol, a class of organic compounds commonly found in plants. Polyphenols are present in plants to help protect the cells from damage. The bitter taste of tannins in particular are there to deter animals from eating the plant.

There are a number of different types of polyphenols and tannins, and they have different effects on the body. Some polyphenols have been shown to provide numerous antioxidant benefits. They have been linked with helping to reduce blood pressure and inflammation, improve memory and vision, prevent diabetes, and protect against cancer.

However, some polyphenols, such as tannins, can interfere with the digestion and absorption of nutrients. They may inactivate digestive enzymes (1) or bind to protein or iron and make them unavailable for absorption. These actions of tannins have earned them the name of “antinutrients.” Individuals who consume large amounts of tannins or who are sensitive to their effects may experience side effects or symptoms such as headaches or migraines, stomach irritation and pain, nausea, and bowel problems. High concentrations of certain tannins may also cause liver damage.

Goitrogens

Goitrogens is a term given to substances that can interfere with the normal function of the thyroid gland. This interference can result in an enlargement of the thyroid gland, known as a goiter.

These substances can disrupt thyroid function by interfering with iodine uptake in the thyroid gland and inhibit the synthesization of thyroid hormones. The thyroid gland compensates for the impaired hormone production by enlarging to keep up with the body’s demands. This can result in symptoms such as weight gain, hair loss, muscle weakness, joint or muscle pain, fatigue, “brain fog,” and difficulty maintaining body temperature.

Many foods rich in vitamins and minerals contain goitrogens, particularly cruciferous vegetables and nuts and grains. On their own, these foods do not contain enough goitrogens to be a concern. The side effects of goitrogens are compensated by consuming iodine. However, it becomes a health concern if you consume large amounts of goitrogen-rich foods and don’t get enough iodine or if you already have thyroid related problems.

How does the soaking process work?

Soaking mimics the germination process in nature. Nuts, grains, and seeds contain toxic inhibitors for protection. They protect the plant until the ideal conditions are present for germination. One of these “ideal conditions” is moisture. It is by getting wet that they germinate.

Soaking nuts, seeds, and grains helps start the germination, or sprouting process, which in turn results in a number of changes that allow for the nutrients to be better absorbed.

Tannins are water soluble. Soaking helps to remove surface tannins by causing them to leach into the water.

The water activates the beneficial enzymes that neutralize the enzyme inhibitors. It also encourages the production of good bacteria, which neutralize the phytic acid.

The action of the enzymes also increases the amount of vitamins such as the B-complex vitamins. Complex nutritional structures such as gluten and other difficult to digest proteins are partially broken down. All of this increases the digestibility and absorption of nutrients in the nuts, seeds, grains, and legumes, making them an excellent source of protein and other vitamins and minerals.

Nutrients are more readily available and harder to digest and absorb nutrients begin to breakdown, such as protein. The soaking process causes the protein to breakdown into individual amino acids. Individual amino acids are much easier for the body to absorb than their complex protein forms, resulting in less work for the body to digest. This means more energy for other activities such as healing and physical activities such as walking, biking, swimming, etc.

The presence of phytase also plays an important role in removing the phytic acid. Phytase is an enzyme that is present in grains, nuts, legumes, and seeds, whose main role is to break down phytic acid and allow it to release its control over phosphorus along with other nutrients such as iron, zinc, and calcium, as well as proteins. The soaking process is needed for the release and activation of the phytase enzyme.

One important aspect to remember is that cooking nuts, seeds, grains, and legumes will destroy the phytase they contain due to the enzyme’s sensitivity to heat. Phytase is destroyed at 176 degrees Fahrenheit (80 degrees Celsius) within ten minutes, and if heated in water it is destroyed at 131-141 degrees Fahrenheit (55-60.5 degrees Celsius).

This means that consuming any of these foods in a meal subjected to high heat will result in no phytase content as the heat will have destroyed it, resulting in the body having to deal with the full effects of phytic acid and its negative side effects.

To combat the heat destruction of phytase, it is important to soak grains, nuts, legumes and seeds even before cooking with them as this will allow the phytase enzyme to break down phytic acid in the food before it is destroyed by the heating process.

Soaking also helps protect against the effects of goitrogens by reducing the goitrogenic potency of the food (2).

How do you soak nuts, seeds, grains, and legumes?

The process of soaking is not hard or very complicated. It only involves a few simple steps and ingredients.

What should they get soaked in?

There are a few different methods of soaking. Soaking can be done in plain, filtered water or other ingredients can be added to help clean the food or increase the activity of phytase.

Some people use plain water or salt water while others use a warm water mixture with something acidic like lemon juice or apple cider vinegar. There are others who soak it in food-grade hydrogen peroxide for 20 minutes before rinsing and then soaking them in water.

Regardless of the method, the water should be filtered or purified. Nuts and seeds can be soaked in cool water, while grains and legumes require warm, but not hot, water.

Hydrogen peroxide mixture

Nuts and seeds can be soaked in a mixture of water with 3% food grade hydrogen peroxide for 20 minutes, with each cup of water having 1 tbsp of hydrogen peroxide. The hydrogen peroxide will remove any bacteria or fungal growth that might be present on the food. After the 20 minutes, the nuts and seeds will need to be rinsed until the water comes out clean. They then need to be placed in clean water for the remainder of their soaking time, which varies depending on the food.

Salt or acidic solution

The activity of the phytase enzyme in breaking down phytic acid can be enhanced when the foods are soaked in a salt or acidic solution. To create the solution, a small amount of salt, apple cider vinegar, or lemon can be mixed with the water. When the soaking time is done, the nuts, seeds, grains, or legumes will need to be rinsed thoroughly and then they are ready for consumption.

How much water should be used?

To soak nuts or seeds, put some in a glass bowl with a tight-sealing lid. The ratio of water to nuts should be approximately 2:1 or two parts water to one part nuts. Or, for nuts, seeds, grains, and legumes, you can make sure that there is enough water to cover them, plus two inches.

Soaking certain foods together

The amount of phytase in different types of food varies. While most foods contain enough phytase to break down the majority of their phytic acid content, some have a less than adequate amount and others may contain more than what is needed.

Foods with a less than adequate amount of phytase include corn, brown rice, millet, and oats. Due to their low phytase content, not all of their phytic acid is broken down. This leaves us prone to the negative effects of the remaining phytic acid. There is a way to counteract this and allow full phytic acid breakdown.

This method involves soaking foods that have less phytase content with foods that contain a high amount. Foods that contain more than their needed amount of phytase to break down their phytic acid include wheat and rye. The excess phytase in high phytase foods can help break down the phytic acid in the low phytase foods they are soaked with.

How long should they be soaked for?

The exact amount of water and time needed for soaking depends on the exact type of food.

Harder nuts, such as almonds, pistachios and hazelnuts, need to soak longer; around 12 hours or overnight. Medium-firm nuts and seeds such as walnuts, pecans, brazil nuts, and sunflower seeds can require anywhere from 3 to 6 hours. Soft nuts such as cashews and macadamia nuts may only need 2 to 4 hours. Grains and legumes may need to soak for at least 12 hours.

Chia seeds usually need 2-4 hours, flax seed 6-8 hours, and amaranth, millet, quinoa, and rye between 36-48 hours.

Some people leave the nuts, beans, seeds, or legumes out to soak in room temperatures. Others put them, particularly nuts and seeds, in the refrigerator. You may need to experiment and see what works best for you and your environment. Depending on the food, you will want to rinse it frequently to get rid of bacteria. Always rinse thoroughly before cooking or eating. Nuts and seeds can be eaten wet, or they can be dried in a dehydrator or in an oven on the lowest possible setting for 24 to 48 hours.

Storing soaking and soaked nuts and seeds

You can store soaking nuts and seeds in the refrigerator, but you will want to change the water every day so that the food doesn’t spoil. Don’t store for more than five to seven days. In some cases, after soaking time, you may want to remove them from the water completely, and rinse them well, to remove all the enzyme inhibitors, and then dry them completely before storing.

You don’t want to over soak soft nuts and seeds such as cashews since it can remove some of the nutrients.

To find the exact soaking time or the amount of water needed, you may need to research the specific food. Some foods, such as hemp seeds and quinoa may not need soaked. In the case of quinoa, you may only need to give it a really good rinse to get rid of the bitter coating. Some people, however, choose to soak it, though it can cause the bitter saponin coating to soak into the seeds.

After soaking nuts and seeds

Soaked food should be used within a couple of days, otherwise there is a chance for mould and bacteria to grow on them. If needed, one way to increase the shelf life of nuts, seeds, and grains is to dehydrate them. Dehydration removes the excess moisture, slowing down and helping to prevent the growth and formation of mold and bacteria.

Just after soaking nuts and seeds is the perfect time for the creation of nut milk as they are much softer and thus easier to blend.

You can also fully sprout the nuts and seeds after soaking and rinsing them to add a number of nutritional benefits. To sprout, put the nuts and seeds into a sprouting jar and cover with a lid or cloth. Then, place the jar by a sunny window and let sit. Rinse the contents thoroughly every eight hours until they are fully sprouted. Dry them completely and then store in the refrigerator for up to three days.

Takeaway

Nuts, seeds, grains, and legumes are an important part of a healthy lifestyle due to their high nutritional content. Without preparation the nutrients they contain are difficult for the body to acquire due to the plant’s protective substances. The process of soaking is relatively simple and should be done to get the maximum benefits out of nuts, seeds, grains, and legumes before consumption.