Soaking grains and what phytic acid is

Soaking grains and what phytic acid is. What is soaking grains and why is it needed. What is the harm of phytic acid? The soaking method.

In my family we only soaked peas. And even then, only so that they would cook faster. I had never even heard of soaking grains, except for rice for making pilaf.

Later I learned that in India, for example, rice is always soaked before cooking. And beans and peas for numerous dishes can be fermented for a couple of days. In Rus, by the way, dough for bread was always leavened. And I think that if you try, you can always find similar methods of preparing grains, cereals and beans in the most diverse cuisines of the world.

Russian cuisine is rich in grains. Rice, buckwheat porridge, millet porridge, pearl barley, oatmeal, rye. And that is only an incomplete list. Already living in the States, I tried quinoa, amaranth and wild rice.

Buckwheat porridge with milk and sugar was my most favorite dish of my childhood, and I confess, I still love buckwheat. Millet porridge with pumpkin, made by my grandmother, occupied an honorable second place.

It is hard to imagine the diet of a Russian person without some kind of grain as a side dish. And I think that at least once a day you eat some grain, whether it be oatmeal for breakfast or rice for dinner.

But did you know that cereals, grains, legumes, peas and even nuts contain phytic acid, which prevents the absorption of nutrients in our intestines? And that the traditional procedure of soaking for several hours or overnight is intended to deactivate this very acid? But in our time, or rather with the lack of this time, people have stopped paying attention to this.

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Why is soaking grains necessary?

Phytic acid is attached to the phosphorus content in grains, legumes, and nuts and is the main storage of phosphorus.

This acid is not digested and not absorbed by our body. And on top of everything else, it has already been proven that PA blocks the absorption in the intestines of Magnesium, Calcium, Iron, and Zinc. It also interferes with the absorption of fats and proteins, blocking digestive enzymes in the stomach.

The World Health Organization calls Phytic Acid the #1 cause of anemia. PA is also one of the causes of allergies and sensitivities to certain foods.

Phytase — is an enzyme also present in grains, legumes, and nuts. It is activated during soaking, sprouting, or fermentation and breaks down Phytic acid.

Without these above-listed traditional methods of preparation, Phytic acid remains bound to minerals and does not allow them to be absorbed in our intestines, which reduces the nutritional value of the food and can lead to a deficiency of essential minerals.

Soaking grains and what Phytic acid is
How to soak grains?

The process itself is very simple. All you need is warm filtered water, a natural acidifier (apple cider vinegar, lemon juice, kefir or yogurt) and time. I always try to soak overnight.

Grain soaking method:

• the required amount of warm filtered water to completely cover the grain

• 1 tablespoon of natural acidifier per glass of water

Cover with film or a lid. Do not put it in the refrigerator, but place it in a warm place.

Try to avoid plastic dishes. Use plastic only if you know that it does not contain Bisphenol-A.

On average, 12-18 hours are needed to activate the Phytase enzyme.

Wild rice, white rice, buckwheat and millet contain the least amount of PA, so they can be soaked for 7-9 hours. Brown rice, on the contrary, contains a bran shell, where there is a greater amount of fiber, just as there is a greater amount of Phytic acid, compared to white rice. Therefore, we soak brown rice at least overnight.

Bran also contains a large amount of PA. For this reason, I do not recommend consuming it at all.

You can read about which grains need soaking and for what period of time here.

Rinse the grain well after soaking. Do not forget that soaked grains cook faster.

Also, to deactivate antinutrients, you need to soak beans, peas, seeds and nuts.

Our ancestors always soaked, sprouted or fermented grains, cereals, peas and beans. These methods are necessary for proper and complete digestion and absorption of food. But we, due to being busy and lacking time, have begun to forget about this practice, which is necessary for complete healthy nutrition.

All that is needed for this is to plan in advance which grain you will cook tomorrow and soak it in the evening. Time will do all the rest of the work for you!

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