We often hear that we need to “soak our nuts”, as well as seeds and grains, before consuming. But, really, how important is it? And, how exactly do we do it?
Nature has an ingenious mechanism to protect nuts, grains and seeds, so they survive until the best growing conditions are present. Nature’s own defense mechanism provides enzyme inhibitors and toxic substances on the nuts, seeds and grains, including phytates, polyphenols, and goitrogens.
These inhibitors are naturally removed in nature when there is enough rain to sustain a new plant after the nut, grain or seed germinates. After rain, the nuts, grains and seeds get wet and can then germinate to produce plants. So all we are doing when we soak our nuts, grains and seeds is taking a cue from Mother Nature!
What are Enzyme Inhibitors and Phytates?
We all have natural enzymes that are required to help our body break down the food that we eat, in order to assimilate the nutrients. Enzyme inhibitors are substances that prevent this from happening properly by actually blocking our enzyme receptor sites in the body.
We all have natural enzymes that are required to help our body break down the food that we eat, in order to assimilate the nutrients. Enzyme inhibitors are substances that prevent this from happening properly by actually blocking our enzyme receptor sites in the body.
Phytates are actually antioxidants contained in the outer layer of all grains, known as the “bran”. And, they actually do have some benefits like the potential to stop cancer cells from growing. Organizations like The Weston A. Price Foundation and the book “Nourishing Traditions” erroneously claim that grains are the enemy. But as Dr. Fuhrman points out in regards to that book, “Fanciful folklore is no match for modern science”.
However, over-consumption of unsoaked grains does increase the amount of phytic acid in your body, and can lead to health problems. The primary issue with phytic acid is that it combines with minerals in the body such as calcium, magnesium, copper, iron and zinc — preventing absorption of these minerals. If we are consuming too many unsoaked grains, it is possible that it may result in iron and calcium deficient related bone loss.
The media-hyped push to get more fiber from bran and other grains is therefore quite detrimental to our overall health. People are often told to increase their consumption of foods like cereals and bran, all of which are unsoaked and unsprouted. So, while you may see an initial benefit with more regular bowel habits, eventually this excessive amount of phytic acid can lead to serious intestinal distress such as Irritable Bowel Syndrome.
Thus, there is a balance between the two extremes of avoiding grains — a bad idea considering the amazing health benefits and nutrients in grains — and eating a typical plant based grain-heavy diet. Balance is key.
A diet that is plant based and high raw with an abundance of fresh, water containing fruits and vegetables certainly has room to include small amounts of very healthful (best if gluten free) grains, beans and legumes that have been soaked, and if possible, sprouted. In addition to nuts and seeds.
A Summary of The Main Reasons to soak nuts, grains, legumes and seeds:
1. To remove phytic acid.
2. To remove tannins.
3. To neutralize enzyme inhibitors.
4. To increase the amounts of vitamins, especially B vitamins.
6. To break down gluten and make digestion easier.
7. To make the proteins more readily available for absorption.
8. To prevent mineral deficiencies and bone loss.
How Do You Soak and Sprout?
Although times vary based on specific grain or nut, the procedure is basically the same. Just place the nuts, seeds or grains in a glass jar and cover with room temperature water. Cover loosely, and let sit for the recommended soak time. Once soaked, drain and rinse, and you can begin the sprouting process.
For most sprouts, place drained nuts, seeds, legumes or grains back in glass jar, tilt at a 45 degree angle to continue draining water out. Cover loosely with cheesecloth or a mesh lid designed for sprouting. Keep out of direct sunlight. You will begin to see “tails” sprouting, and in general, most foods are at their optimum taste when the tails are fairly small. This is especially true with lentils, which can become bitter if sprouted too long.
It really is an easy process overall. Once your nuts, seeds or grains are soaked (and if you went the extra step, sprouted), you can decide to eat or use them right away, or dehydrate them. I do a little of both. We soak and sprout each week, and then dry the majority for use in recipes. We love sprouted buckwheat cereal that has been dehydrated, so it is nice and crispy. It is also great to use in recipes. Sprouted almonds and other nuts that have been dehydrated are perfect for making raw snack bars. The wet almonds I almost always use for almond milk. Bean sprouts we eat fresh on salads, or juice them to extract the maximum life force energy from the sprouts!
NUTRITIONISTS TIP: It is helpful to spray the nuts, seeds or grains with a mix of water and food grade hydrogen peroxide in order to inhibit mold growth. This is especially helpful if you live in a humid environment or suffer from candida.
Happy soaking!
