Soaking Grains

Why Soak Whole Grains

In their raw and/or cracked state, all whole grains contain phytic acid in the outer layer, or bran. This phytic acid combines with calcium, magnesium, copper, iron and zinc in the intestinal track, blocking mineral absorption. A diet high in untreated, cooked whole grains may lead to mineral deficiencies and bone loss. Soaking grains in warm, acidic water for as little as seven hours will neutralize most of the phytic acid.

Raw, untreated, and uncooked whole grains, like all seeds, contain enzyme inhibitors. Digestion is impaired when the enzyme inhibitors prevent digestive enzymes from doing their work. Enzyme inhibitors are deactivated either through germination, which soaking mimics, or through cooking. In the case of cracked whole grains, which won’t germinate, enzyme inhibitors are deactivated through cooking.

Finally, the proteins in grains, such as gluten, are more difficult to digest. The process of soaking (and fermenting) grains partially breaks down the difficult proteins into more easily digestible components.(credit: Sally Fallon’s Nourishing Traditions)

How to Soak and Cook Whole Grains or Whole Cracked Grains(Refer to the Fact Sheet: Grain Cooking Chart for amounts of grain and water.) 

Rinse the full amount of grain, if necessary (or desired). In the pot for cooking, combine the grains and full amount of warm water* along with an acid, such as Kombucha, raw apple cider vinegar, lemon juice, buttermilk, kefir, whey, yogurt, etc. Use 1 tablespoon of the acid per cup of liquid. Start the soaking the night before, so the grains will soak at least 7 to 8 hours. Keep the mixture warm.

After the soaking time has passed, it is time to begin the cooking process. There is no need to drain the water. However, some prefer to drain and rinse the grains, then replace the amount of water that was drained.

*To cook with stock, do the overnight soaking in half the total amount of water required, and with 1 tablespoon per cup of water used. After the soaking, add the remaining liquid in the form of stock and proceed with the cooking, adding salt or oil as desired.

To cook, add 1/2 tablespoon of extra-virgin olive oil or unrefined virgin coconut oil per cup of grain (optional). Add 1 teaspoon of sea salt per cup of grain (optional). Bring to a boil. Reduce heat to low and cover. Do not lift lid during cooking time, except very quickly once or twice to make sure it is simmering gently.

The grains are done when all the water is absorbed and they are quite tender, which is usually about half the time normally required for cooking dry whole grains. However, grains benefit from extended simmering time, which may be accomplished by adding extra liquid and allowing extra cooking time. When done, turn off the heat and remove the pot from the burner. Let stand, covered, for about 15 minutes. Fluff with fork.