Why you should soak your grains and legumes?

Observing my mother I learned that if I did not want to eat "stones", legumes had to be soaked before cooking. Later, when feeding first started to interest me and I began to introduce whole grains in my diet, I was told that these foods should be soaked as well. Here you have the reason why...

The bran from various grains and legumes contains a very important substance; the Phytic acid. You can also find it in most nuts and seeds, in amounts that go from 1% to 5% of the plant.

Besides acting like an antioxidant, this acid may protect cells from certain harmful reactions. Iron for instance (an essential mineral for the proper function of red blood cells) may cause damage if in excess. Phytic acid can prevent this to happen as it binds with iron molecules and makes insoluble compounds that are not readily absorbed or utilized by the body. Same way, Phytic acid can help to remove calcium deposits from soft tissues as it also binds with this mineral. However, and for this ability, Phytic acid may be responsible for improper absorption and use of iron and other minerals like zinc, magnesium or calcium.

Because it is only displayed in the bran, whole grains and legumes are especially rich on this acid while the refined versions of these foods, are very poor.

Sprouting or fermentation can neutralize Phytic acid, and prolonged soaking diminishes its concentration in a great extent.

For this reason, and in order to diminish the disadvantages and to profit the benefits of this acid, while enjoying the innumerable properties of whole food, it is very important to soak grains and legumes before cooking them.

In another hand, soaking initiates the germination. This interesting process converts much of the starch into simple sugars, of proteins into amino acids, and of lipids into free fatty acids. In adition, enzymes and vitamins are increased, as well as a variety of mineral bonds on the amino acids (forms of chelation). As you may imagine, all together make grains and legumes much more digestible.

Text translated by Patricia Guerreiro.