Soaking is a step taken before cooking beans and grains, an important part of sprouting nuts, seeds, beans and grains, and a practice that's encouraged for those consuming nuts and seeds in their raw form.
There are countless different ways to soak nuts, seeds, beans or grains. The basic steps of soaking include: 1) placing the food, such as beans, in a large bowl or jar, 2) generously covering them with water and 3) leaving them to soak for several hours. There are many benefits to soaking which we'll explore in more detail below.
The benefits of soaking
- Reduces phytic acids and improves the absorption of important nutrients and minerals, such as protein, iron, zinc and calcium.
- Reduces tannins and polyphenols.
- Reduces anti-nutritional enzyme inhibitors.
- Removes gas-causing compounds.
- Improves texture and decreases cooking time.
1. Reduces phytic acids
Phytic acid, also known as phytate, is a compound commonly found in cereals and grains. Phytic acid is sometimes called an anti-nutrient because it binds to certain proteins and minerals such as iron, zinc, and calcium. By binding to these nutrients, it reduces their ability to be absorbed in our body. Processes that remove or degrade phytic acid have been shown to improve the absorption of proteins and some minerals (1, 2, 3, 4, 5).
Enzymes are special proteins in our body that speed up reactions, such as digestion. Soaking decreases the phytic acid content of foods in two ways: 1) soaking increases the activity of enzymes called phytases which help breakdown phytic acid, and 2) when soaked, phytic acid molecules leach into the soaking water that's drained and discarded. Overall, the amount of phytic acid decreases as soaking time increases.
2. Reduces tannins and polyphenols
Polyphenols are micronutrients found in a variety of fruits, vegetables, grains, beans, nuts, and some beverages. Tannins are a subclass of polyphenols.
Polyphenols have been recognized as the most abundant source of antioxidants in our diet. However, they also bind to positively charged minerals (such as iron) and proteins, making them unavailable for absorption in our bodies. Reducing levels of tannins and polyphenols through soaking helps increase our body's ability to absorb minerals including iron, zinc, and calcium, as well as proteins found in foods such as chickpeas, mung beans, lentils, and peas.
Similar to phytates, soaking serves to reduce polyphenol and tannin concentrations in two ways: 1) soaking activates the enzyme polyphenol oxidase, resulting in the breakdown and loss of polyphenols, and 2) losses may result from these compounds leaching into the soaking medium from the seed coat because they're able to dissolve in water. Significant reductions in the levels of polyphenols and tannins are observed during the first 2 – 4 hours of soaking in water.
3. Reduces anti-nutritional enzyme inhibitors
Leguminous crops such as beans, peas, and lentils contain several anti-nutritional factors. These anti-nutrient factors bind to beneficial enzymes which decreases their activity. We can improve the availability of nutrients present in these foods by removing their anti-nutrient factors (which include trypsin and chymotrypsin inhibitors, proteolytic enzyme inhibitors, oligosaccharides, and lectins). Several studies have recognized the importance of soaking to help discard anti-nutrient compounds in the soaking water.
4. Removes gas-causing compounds
Eating large quantities of beans is known to cause flatulence, or gas, bloating, and farting in humans. We can thank what are called oligosaccharides for this. As humans, we can't break down oligosaccharides because we don't have the protein needed to digest them in our small intestine. As a result, naturally occurring bacteria in our large intestine uses these undigested oligosaccharides. This produces gases and can cause abdominal rumbling, diarrhea and general discomfort in some people. Soaking beans before cooking them has long been shown to reduce the degree of flatulence experienced.
5. Improves texture and decreases cooking time
In addition to the removal of flatulence-causing compounds, the soaking of beans before cooking is a common practice to soften the texture and quicken the cooking process. Soaking for several hours increases the water in the seeds which speeds up chemical reactions, such as starch gelatinization, during cooking.
Summary
- The health benefits of consuming nuts, seeds, beans and grains are many. By simply soaking these foods before preparing or eating them, the anti-nutritional properties can be significantly reduced. Lots of literature has demonstrated the varied benefits of soaking, including increased nutrient availability and overall digestibility, as well as quicker cooking times.
- Soaking between 2 - 8 hours is recommended, but even a few minutes is better than nothing at all.
- Drain and refill the water when soaking uncooked beans and lentils. Discarding the soaking water and re-filling with fresh water one or two times during the soaking period helps to decrease the gas and bloating that may result from eating these foods.
Discussion & Rating
I have always wondered about soaking beans/nuts etc before using them. Doesn’t some of the nutrients get lost down the drain as well, in the water we are tossing after soaking?
I have also wondered about boiling foods such as potatoes. Doesn’t the nutrients leak out of the potatoes into the water and then get tossed down the drain?
Hi there,
Do you suggest cooking nuts after soaking in the oven on low or in a dehydrator?
-Tina
Hi I am new to PUL and am enjoying tweeking my diet for healthier options and a few extra vegan meals each week for the family. I sometimes use other recipes online using tinned beans/lentils. My normal process is to drain and rinse but some recipes say to add with the water that’s in the tin. I believed draining and rinsing was to reduce salt and was a healthier option or does it not make a lot of difference?
Hi I'm just wondering if you soak glutinous rice in hot water for 2 hours or overnight does it affects the nutritional value of the rice thank you
Edit:
I have a mix of seeds (sunflower, black seeds, sesame and pumpkin). The seeds are hulled and cleaned. I sent you an email as well however i still don’t understand the correct way of consuming the seed mix. I can do either of the following: 1. Soak them overnight 2. Roast them 3. Eat them raw What is the recommended option to do in order to remove the anti nutrients? Also doesn’t roasting kill the good nutrients? (My qs is only in regards to this SEED MIX not nuts.)
I have a mix of seeds (sunflower, black seeds, sesame and pumpkin). I sent you an email as well however i still don’t understand the correct way of consuming the seed mix. I can do either of the following:
1. Soak them overnight
2. Roast them
3. Eat them raw
What is the recommended option to do in order to remove the anti nutrients? Also doesn’t roasting kill the good nutrients?
(My qs is only in regards to this SEED MIX not nuts.)
Hey! I was wondering if you know much about kidney beans? I'm cooking them for the first time and while reading up on how best to do it I discovered that they can be highly toxic when not cooked properly and that made me really nervous. Since I trust PUL very much as an information source about food, I was wondering if you have experience cooking them? I soaked them overnight and boiled them for longer than most sources say before turning the temperature down to be on the safe side but I'm still a little nervous about eating them.
Very nice information from pickuplimes.com
Thank you so much for taking the time out of your busy day to share your valuable knowledge with us! It means so much! You're doing so much good for the world, you don't even know. Thanks a million for sharing! I love every bit of your content, from your blog posts to your YouTube videos. Sending you lots of love and gratitude 😊💜 Love, Lisa
Can you soak oats that are processed, such as rolled, steel cut, quick, etc, for the same benefits?
Hi ! Thank you for the article. Do you soak in a container with a lid ? Do you keep it on the counter or in the fridge ?
This a very helpful recipe. My mom always soaked her beans but I never knew the reasoning for that extra step. She would also add 1teaspoon of baking soda to take away the gas
So grateful for this information; I vaguely remember my grandmother soaking beans legumes & pulses overnight before cooking them the following day. Will this help me stay on a low fodmap vegan diet because as an Indian, this is my main & favourite source of protein which I consume almost daily. I have been told by a non Indian low fodmap nutritionist to stay away from them altogether which intuitively, I disagree with.
I have a question. If a recipe asks for almonds, cashews and etc.... Do you soak first?
Hello,
First of all thanks for this valuable scientific knowledge. However i have a small query that does roasting nuts and seeds do the same thing which soaking does?
Thank you for a great article! I use many different types of nuts and seeds in my oatmeals. I was wondering if I could soak all of them together overnight, or is this generally not advisable? Thank you!
Thank you for the enlightenment with regards soaking of beans, I thought it was unhealthy so chose to check the internet to verify my feelings and I am glad I did
Thanks for this great article, PUL team.
I have recently started exploring lentils. Could you help to break down the difference the different coloured lentils and their benefits?
much appreciated :D
Hey I have a question what makes grains increase in quantity after soaking them
Question 2. If I soak my grains for let say two hours am I supposed to drain that water or I can still cook them using the same water. Kindly respond.
Thanks
Good information! Does soaking grains change amounts and cooking times enough to adjust the recipe?
For example, soaking 1/4 cup steel cut oats seems to make them MORE than one 1/4 cup oats after finished soaking. Do I still add the water ratio for a 1/4 cup and cook according to original instructions? Same question for rice, quinoa, etc. I want to start soaking our grains but am unsure how it affects the amounts & cooking times I’m used to for cooking those foods.
Also would love a good foul proof way to cook, or ideally, oven bake, small servings of steel cut oats. Have not figured it out yet. 🙂
Hello!
Do you still need to soak beans/grains even if they come out of a tin, or are they good to go straight away once you have rinsed them?
Thanks,
Ciara
Thank you for the very helpful article!
Hi PUL,
do you think there is a limit to soaking time? It would be really useful to store soaked (or rather: still soaking) beans and nuts in the fridge or cellar, then drain them whenever needed for cooking or snacking.
On a similar topic, how easy would it be to DIY canned beans? I don't like buying them and usually get dried beans and lentils, which makes cooking with them less spontanous. Do you think it would be as easy as soaking, shortly cooking and filling jars with them to store away for longer periods of time?
I hope I phrased my questions intelligibly ^^; my brain doesn't feel very English today
thank you and best regards,
Mia
Hi PUL, just wondering about it is beneficial to remove the liquid that is used to soak overnight oats? for example, is it better to
1) soak the oats and chia seed overnight with water, and then drain the water and mix oats and chia seed with milk the next morning or,
2) soak the oats and chia seed overnight with milk and then eat it the next morning, as i will be consuming the anti-nutrients in the milk?
Thank you so much! i'm new to this plant-based diet and i derived so much information from your videos and articles. love the fact that you incoorpate evidence-based practice!
Hi There PUL
Thanks so much for all the useful information and recipes on your website 🥰
Please can you clarify, when soaking nuts and seeds, do you add salt to the soaking water? Also, do you then dehydrate the nuts and seeds, in a low oven? This is what I’ve done for years, but I’d like to check with you, as you clearly know your stuff!!!
Many thanks
Dana
Hey, this is super interesting, and I am practicing soaking with nuts and beans since I have seen your video.
But now I am wondering if my daily breakfast that is cooked oats could benefit from soaking as well? So soaking the rolled oats the night before cooking them - does that make any sense?