soaking grains

soaking grains

We all know whole grains are better for us, more vitamins, minerals and fiber. But in all whole grains there are enzyme inhibitors that can interfere with digestion and other natural substances that block us from absorbing all of those minerals and vitamins. Much of the intolerance of grains today may be caused by the way we prepare them. Many people who have grain intolerance can eat them when they are soaked and fermented.
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, Sally Fallon, Pg 25
The process of soaking grains “neutralizes phytic acid and enzyme inhibitors. Vitamin content increases, particularly B vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption. “
There have been some recent studies regarding phytic acid and that it may have benefits as anti cancer, help with cholesterol and might be beneficial to diabetics because it reduces the rate of starch digestion.
Kaayla T. Daniel, PhD, CNN, author of The Whole Soy Story, points to the Hebrews as an exampleof consuming both leavened and unleavened bread. The former, which was produced through thefermentation 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, apractice that encourages detoxification." Daniel suggests that these yearly short periods "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: What about humans? Drs. Mellanby set out to see if they could use their dietary principles to cure tooth decay that was already established. They divided 62 children with cavities into three different diet groups for 6 months. Group 1 ate their normal diet plus oatmeal (rich in phytic acid). Group 2 ate their normal diet plus vitamin D. Group 3 ate a grain-free diet and took vitamin D.

In group 1, oatmeal prevented healing and encouraged new cavities, presumably due to its ability to prevent mineral absorption. In group 2, simply adding vitamin D to the diet caused most cavities to heal and fewer to form. The most striking effect was in group 3, the group eating a grain-free diet plus vitamin D, in which nearly all cavities healed and very few new cavities developed. Grains are the main source of phytic acid in the modern diet, although we can't rule out the possibility that grains were promoting tooth decay through another mechanism as well.

Dr. Mellanby was quick to point out that diet 3 contained some carbohydrate (~45% reduction) and was not low in sugar: "Although [diet 3] contained no bread, porridge or other cereals, it included a moderate amount of carbohydrates, for plenty of milk, jam, sugar, potatoes and vegetables were eaten by this group of children." *


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, milke etc) in the recipe, then add acid 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 – 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)

Sources:
*http://wholehealthsource.blogspot.com/2009/03/reversing-tooth-decay.html?spref=fb
http://www.thenourishinggourmet.com/nourishing-foundations
http://www.thenourishinggourmet.com/nourishing-foundations