Why You Need to Soak Your Grains, Beans, Nuts and Seeds
If you’re ready to switch to a whole foods, plant-based diet, congratulations!! I’m absolutely thrilled to guide you! Non-gluten grains, beans, nuts, and seeds are a big part of the Yogitrition Plan–I want you to eat them regularly, and I want you to reap the full benefits. But before you rip open your next bag of raw nuts, or throw those dry beans into a pot to boil, there are some very important things you should know. While these types of foods can be truly divine when prepared with proper care, they can become a serious health hazard when taken for granted.
Apparently, our ancestors understood this very well, because grains, beans, nuts, and seeds in their natural form were never consumed without being soaked or fermented first. It was a time-honored tradition of food preparation that kept agrarian cultures thriving. It wasn’t until food mechanization took the reigns and the processing of food became an industry, that soaking and fermenting became a dying tradition.
Although mechanization and convenience have changed the way humans eat, Mother Nature still hasn’t changed much with the not-so-humble grain, bean, nut or seed. They still need to be soaked or fermented before they are consumed.
It is no coincidence that in the modern world, where these foods are largely consumed in the form of bread, crackers, cereal, nut butter, etc., that millions are suffering from digestive issues, autoimmune disorders, and a host of other nutritionally related diseases.
It’s not enough to take processed foods off your plate. Yes, this is a big step, but there is still more to go!! If you’re serious about taking your whole foods, plant-based eating to the next level, your days of simply tossing dry beans and grains into a pot and boiling them, or eating raw nuts and seeds out of a bag are over. 😉
Those Pesky Anti-Nutrients
Grains, beans, nuts, and seeds appear to be innocent foods, but they aren’t. In fact, they’re pretty bad-ass in the wild. Mother Nature equipped these foods with an arsenal of weapons known as anti-nutrients, that are locked in the outer bran or seed coat. These toxic anti-nutrients protect them from insects and predators, and invasion by bacteria, viruses or fungi. The lioness has her sharp fangs and claws, the humble plant seed has its anti-nutrients!!
Much of these anti-nutrients are naturally eliminated from the outer coating when there is enough moisture, warmth and acidity to sustain the plant seed once it enters the ground to germinate. This is why soaking has been an important process in food preparation for thousands of years–it mimics the natural germination process that takes place in nature. Germination neutralizes anti-nutrients and unlocks precious enzymes and nutrients that render these foods edible. But before we go into the benefits of soaking, let’s take a look at the different types of anti-nutrients.
Phytic Acid and Mineral Deficiencies
The most known antinutrient found in grains, beans, nuts, and seeds is phytic acid (or phytate), a phosphorous-bound organic acid that protects the plant seed from premature germination. When you eat foods with these phytic acids still intact, they bind with important minerals such as calcium, zinc, magnesium, iron and copper and prevent absorption. Phytic acid also has the potential to block protein absorption. This explains the recent success of adaptogens in the fitness and dieting world. Just keep in mind that knowledge is a powerful tool combined with nutrition, do your own research.
Over time, regularly consuming foods (processed or whole) that contain phytic acid can lead to serious mineral deficiencies and cause a wide array of health problems including digestive irritability, impaired immune function, allergies, skin irritations, decaying teeth, bone loss, anemia, hormone disruption, and poor physiological development in infants and children. These health issues are especially prevalent in babies and young children who are fed diets high in phytate foods such as cereal, crackers, bread, nut butter, soy formula, etc. I am thoroughly convinced this is why so many youngsters have digestive issues, allergies, and skin irritations. 🙁
Common processed foods fed to infants and young children
Plant seeds, especially nuts, and seeds, also contain enzyme inhibitors that ward off predators. These inhibitors block enzyme function, most notably the uptake of trypsin, an enzyme responsible for digesting protein. Animal research has shown that overly consuming foods containing trypsin inhibitors can lead to hypersecretion of pancreatic enzymes, an enlarged pancreas, and benign tumors. The increased requirement for pancreatic enzymes also depletes the body of valuable resources for other physiological functions as well, and sets up the conditions for chronic inflammation, insulin resistance, impaired digestion, immune suppression, increased allergies, severe intestinal issues and declined mental function. Any peanut butter lovers cringing right now?
Although lectins can be found in almost all foods, they are highly concentrated in grains (especially wheat), beans (especially soy), and nuts. They act as very powerful insecticides that ward off predators. When they are consumed in large quantities, such as a diet high in conventional wheat and soy products, lectins are a natural disaster for the small intestine. They are carb-binding proteins that stick to the lining of the small intestine and damage the sensitive villi responsible for transporting nutrients into the bloodstream.
Eventually, lectins damage the villi so badly that leaky gut syndrome occurs. “Leaky gut” means that the very delicate lining of the small intestine is so damaged that particles of undigested food, proteins, toxins and other pathogens are able “leak” into the bloodstream and bind to tissues and organs throughout the body. As a reaction, the body increases inflammation to protect the affected tissue. This is why lectins are also linked with autoimmune disorders like IBS, Chron’s, colitis, thyroiditis, fibromyalgia, arthritis and so on.
Side Note About Wheat & Soy: I am an advocate for removing conventional wheat and unfermented soy as much as possible from ones’ diet. Although my reasons are many, and I could write for days about this subject, I will keep it short in regard to lectins. Both wheat and soy are very high in lectins, and soaking and fermenting do not remove them. This is one of the main reasons why I advocate a predominantly wholefood’s diet with as little processed food as possible. These foods come largely in boxes in the form of bread, pasta, crackers, sweets, cereal, etc. Watch carefully for “whole food” items that contain wheat and/or soy. Health food stores are literally full of them. Also, I advise staying entirely away from foods like soy milk, tofu, and all those faux foods like soy cheese, etc. These foods can be a literal hazard for both your immune system, hormones, metabolism and digestive system.
Extra Side Note: While this may sound contradicting, I personally consume sprouted bread which contains wheat and fermented soy (tempeh and miso). My body seems to digest both of these foods very well. This may not be the case for everyone, so it’s important to listen to your body. Remember that you cannot remove lectins entirely from your diet, so pick and choose wisely.
Beans…Why They Are So Hard to Digest
Beans are a beloved staple for many vegans and vegetarians for their frugality and protein content. They are delicious and filling, but they also cause some undesirable digestive issues. The obvious of these is gas, bloating, cramping and indigestion.
Besides the lectins and phytic acid contained in most legumes, the harder beans such as kidney beans, navy beans, and black beans contain oligosaccharides. Humans do not produce the enzyme necessary to break down these complex sugars. When consumed, the oligosaccharides ferment in the lower intestine producing carbon dioxide and methane gasses. They are literal protein fart generators!!
Yes, farting is embarrassing, but your self-esteem isn’t the only thing taking a beating. The nasty bacteria residing in your intestines love fermentation! Constant fermentation in your intestines leads to inflammation and damage to the intestinal lining.
Soaking and Fermenting Increases Nutritional Content
The common thread to all of these anti-nutrients is that they cause severe distress to the digestive system, which leads to a host of health issues that can be quite difficult to turn around. To add a little more fuel to the fire, when you consume grains, beans, nuts, and seeds that are not soaked or fermented, you also miss out on the fabulous nutrients locked inside. Now that just doesn’t make any sense, does it?
Mother Nature wants to ensure that these foods are nutritionally void so predators won’t eat them, so she keeps their goodness locked away deep inside. Vital proteins, vitamins (especially vitamin B), enzymes and minerals are unlocked through the soaking process, making them ten times more nutritious than in their raw form. So not only do you deactivate harmful nutrients, you activate all the goodness that Mother Nature wants you to have.
Here is a long list of benefits when you soak your grains, beans, nuts and seeds:
- Remove or reduce phytic acid
- Neutralize enzyme inhibitors
- Eliminate or reduce lectins, gluten, tannins, goitrogens, and other antinutrients that are hard for the body to break down
- Encourage the production of beneficial enzymes
- Increase nutrient content, especially vitamin B
- Break down hard-to-digest proteins in grain, making them easy-to-digest
- Increase bioavailability of proteins
- Prevent mineral deficiencies and bone loss
- Reduce hypersecretion of pancreatic enzymes
- Maximize digestion which reduces the need for the body to centralize its reserves to digest food
How to Make Soaking a Regular Part of Your Food Preparation
Now that I’ve thoroughly convinced you to soak your grains, beans, nuts and seeds before you cook or eat them, it’s time to learn how! Don’t worry, it doesn’t require elaborate techniques or ancient equipment. All that is necessary is a little planning. Head on over to Soaking Grains, Beans, Nuts & Seeds 101 to learn how.
In the meantime, I have provided you a list of resources that sell sprouted products, because I don’t want to leave you empty-handed. I especially love the pre-soaked beans and the nut butter!!
Pre-Soaked Beans in BPA-Free Cans. Whoo hoo!!:
Purchase Eden Organic Beans on Amazon
Arrowhead Mills Sprouted Wheat Flour
Arrowhead Mills Pancake Mix
Organic Sprouted Gluten-Free Baking Blend
Organic Sprouted Buckwheat Flour – Gluten-Free
Organic Sprouted Garbanzo Bean Flour – Gluten-Free
Organic Sprouted Oat Flour
Organic Sprouted Brown Rice Flour – Gluten-Free
Organic Sprouted Corn Flour – Gluten-Free
Organic Sprouted Lentil Flour
Sprouted Grains and Beans:
Sprouted Rice & Quinoa Blend
Sprouted Rice Blend
Sprouted Brown Rice
Sprouted Black Beans
Sprouted Mung Beans
Sprouted Bread, Tortillas & Cereal:
Food for Life Ezekiel Bread
Food for Life Sprouted Grain
More Sprouted Bread
Sprouted Hamburger Buns
Sprouted Grain Tortillas
Sprouted Corn Tortillas
Sprouted Whole Grain Cereal
Sprouted Cinnamon Raisin Cereal
Sprouted Chips & Crackers
Whole Grain Tortilla Chips
Sweet Potato Chips
Blue Corn Tortilla Chips
Nuts and Nut Butters:
Sprouted Almond Butter
Sprouted Pumpkin Seed Butter
Sprouted Sunflower Seed Butter
Sprouted Cashew Nut Butter
Sprouted Pumpkin Seeds
Sprouted Nut Mix
I hope I have been able to provide you with some invaluable information to help you with your whole food, plant-based eating. If you have any experiences, thoughts or questions, I’d love to hear from you, so please share in the comments section below. And as always, if you enjoyed this post and would like more information like this, please join me on Facebook, Twitter, Instagram and Pinterest.
Here’s to happy soaking!