Soaking Grains, Part two

With so many people interested in soaking grains from my last post, I thought I would post a few more helpful quotes and thoughts.

First of all, check out Sally Fallon's article, Be Kind to Your Grains . It is very helpful in understanding why this is such an important process to do. But here is a quote that contains the most helpful part.

Why We Soak Grains

Grains require careful preparation because they contain a number of antinutrients that can cause serious health problems. Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects. Other antinutrients in whole grains include enzyme inhibitors which can inhibit digestion and put stress on the pancreas; irritating tannins; complex sugars which the body cannot break down; and gluten and related hard-to-digest proteins which may cause allergies, digestive disorders and even mental illness. Most of these antinutrients are part of the seed's system of preservation—they prevent sprouting until the conditions are right. Plants need moisture, warmth, time and slight acidity in order to sprout. Proper preparation of grains is a kind and gentle process that imitates the process that occurs in nature. It involves soaking for a period in warm, acidulated water in the preparation of porridge, or long, slow sour dough fermentation in the making of bread. Such processes neutralize 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.

Can We Soak in Just Water?

In my original post, I said that I thought that soaking in "acidulateld" water was best, but that I thought it was optional (at least sometimes). This comment sparked an interesting discussion as to whether this was really true or not. Can we eat grains that are just soaked in water? I am no expert and certainly don't have all the answers, but here is another quote from Sally Fallon and some of my thoughts.

"Traditional methods for preparing grains and legumes supply those factors that nature uses for neutralizing phytic acid in seeds so that they an then sprout and grow: warmth, moisture, time and slightly acidity. Soaking whole grains and flour overnight in a medium like cultured milk or warm acidulated water activates the enzyme phytase, which then neutralizes phytic acid. Studies show that salt added to the soaking medium inhibits this process, so the time to add salt to porridges and batters is just before cooking, not during the soaking period. " Nourishing Traditions

The point of soaking

My understanding from this quote is that the point is getting your "seeds" to sprout or become able to sprout. So then, if certain grains sprout well in just water in a short time (like my buckwheat, which can start sprouting within 8 hours sometimes!), then they should be good to go. But adding cultured milk or making it acidic helps that process along which is especially important for grains that take longer to sprout. So adding in that acidic ingredient should help ensure success, but might not always be necessary. Anyone else want to add any thoughts or correct anything? I value your opinions!

Another Advantage

But my last thought on whether or not to add in buttermilk/yogurt/whey/lemon juice/ vinegar to our soaking grains is this: beyond helping simply neutralizing phytic acid, these can actually start predigesting your grains by breaking them down more. If you have any type of health problem this could be very helpful to you, and it could be vital to you if you have any type of digestive problems. This fact certainly gives another reason to consider adding in something acidic or cultured, because even if you have vibrant health, this could help keep you that way!

Some Ideas

Soaking quick breads and pancakes in buttermilk/kefir/yogurt only adds to it's yumminess. But I find that sometimes it's when you are making oatmeal or plain grains where they can taste too sour (especially for my husband). Here is what I have found helpful. Lemon juice, vinegar and whey is going to make it the most sour. Yogurt has been the mildest. Nourishing Traditions recommends that you add two tablespoons of buttermilk/kefir/yogurt/whey/lemon juice/vinegar per cup of grain. One friend I know rinses her grains or oatmeal in the morning before cooking and that does take away most of the sour taste. Another just adds a very small amount of cultured milk or lemon juice to control it from overtaking the flavor.

If you want to see how "soaking" works in a recipes, check out these three, here at The Nourishing Gourmet: Rich, Whole Grain Crackers, Wild Rice Flour Pancakes, Irish Soda Bread

Soaking grains: It works for me!