Are Grains and Legumes Bad For You?
For hundreds of years we have been consuming grains and legumes. It wasn’t until recently that we started to really question wether they were good or bad for us. What do you think?
Giving up grains and legumes is quite the fad right now. There is the Paleo diet, Primal diet and many other diets out there that taboo grains and legumes. So what is all the fuss about?
Grains and Legumes have been consumed for many years, but it wasn’t until the past 50+ years that we stopped traditionally preparing grains. Grains and legumes can be very hard to absorb and digest, especially modern day grains.
There is a proper “traditional” way to prepare grains and legumes that allows you to properly digest them. Unfortunately in the fast pace society that we live in, most individuals have eliminated this process all together.
Do I believe grains and legumes are bad for you? No, I do not believe they are bad for you ONLY & IF they are properly prepared. If grains are not traditionally prepared, then I do believe that grains should not be consumed. Bottom line…If you want to eat grains and/or legumes, you must soak, ferment or sprout them before eating them!
Why Should We Soak Grains and Legumes?
So just why is it so important to properly prepare grains and legumes? I recently did a post on Is soaking nuts necessary and how to properly soak raw nuts. Nuts have phytic acid. Phytic acid is also found in grains and legumes. Just as with nuts, soaking grains and legumes is essential for proper digestions.
When eating grains and legumes that haven’t been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies. By soaking, you are breaking down the phytic acid so it can be absorbed correctly for proper digestion.
Why Should We Grind Flour?
Flour is another important element to talk about when discussing grains and legumes. I have recently started to grind my own flour. Did you know that commercial flours are missing most of their minerals and vitamins? Within 3 days of grinding flour, 80% of the nutrients and minerals have been loss. This can also lead to poor digestion when consuming commercial flours.
I use a WonderMill Grain Mill to grind my flour and I love it! I can totally taste the difference in freshly ground flours and the texture is also quite different! Here is a wonderful post from Spain-in-Iowa explaining The Cost Saving Benefits of Owning A Grain Mill! It is an investment, but it clearly pays for itself in a short amount of time.
How To Soak
Soaking grains, legumes and flour is not hard, in fact it is quite easy. It just takes thinking ahead a bit and a little time. Here is what you need to soak grains, flour & legumes.
- warm filtered water ~ warm water is necessary to properly break down the phytic acid and other minerals.
- acidic medium ~ yogurt, buttermilk, lemon juice, apple cider vinegar, whey, milk kefir and coconut kefir. Note that all dairy needs to be cultured.
- baking soda for legumes
- warm place in the kitchen
- time
Soaking Grains
- So don’t over think soaking grains. It is super easy! Place the grain into a glass bowl and cover completely with filtered warm water. For every 1 cup of liquid you will need 1 tbsp of acidic medium. All grains with the exception of brown rice, buckwheat and millet, need to be soaked for 12-24 hours. Buckwheat, brown rice and millet have low levels of phytic acid and only require 7 hours soaking time.
- Now place your bowl of soaking grains on the counter top and cover. I use a clean towel with a rubber band around the circumference holding the towel in place.
- Allow the grain to sit in a warm place for the time needed for that particular grain.
- You do not have to rinse the grains after the soaking time if you do not want to but you surely can.
- Proceed with recipe. Do note that many soaked grains will take less time to cook then non soaked grains.
Soaking Flours
- If soaking flour for recipes like pancakes, muffins or quick breads, add the liquids (water, oils, sweetener) and flour together in a glass bowl and 1 tbsp of acidic medium for every 1 cup of liquid used.
- Cover and allow to soak overnight.
- Proceed with the recipe in the morning by adding the remaining ingredients (such as the eggs, milk and other perishable ingredients) and cook as directed.
- If soaking flour for yeast breads (via passionate homemaking), add together flour and water (reserving 1/2 cup water to dissolve yeast) and 1 Tbsp of vinegar or kefir for every 1 cup of water added. You can also add the sweetener and oils if you want. Cover and allow to soak for 8-12 hours. After soaking add the reserved water to the yeast with a tsp of honey and proceed with recipe.
Here is a great recipe, Soaked Whole Grain Bread, with soaking instructions from the Passionate Homemaking.
Soaking Legumes
- For kidney shaped beans, add enough water to cover the beans and a pinch of baking soda. Cover and allow to sit in a warm kitchen for 12-24 hours, changing the water and baking soda once or twice.
- For non kidney shaped beans such as northern beans or black beans, place beans into pot and add enough water to cover the beans. For Every one cup of beans you need 1 tbsp of acidic medium.
- After soaking is done, rinse the beans, replace the water and cook for 4-8 hours on low heat until beans are tender.
- Remember, if you are soaking legumes, it is best to rinse them several times during the soaking time to prevent them from starting to ferment. Always rinse legumes before cooking.
Here is a great video on Proper preparation of Grains & Legumes from Sarah at The Healthy Home Economist.
Soaking Recipes
Here are some great recipes that require soaking. I think you will be amazed how much better you digest grains and legumes once they have been soaked. You will also most likely notice how soaked grains are much more filling then non soaked grains.
Further Reading & Resources:
Nourishing Traditions
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Jennifer says
January 1, 2013 at 8:09 pmI knew I was soaking my grains and legumes wrong. Thanks for sharing this information Halle. I can’t wait to make my next chili recipe with soaked beans 🙂
Linda Blossom says
January 10, 2018 at 9:52 amMaybe if you would do a little more research rather than taking Sally Fallon at her misguided word you would find that we need phytic acids and the research she relies on is outdated and wrong. Same for her so website’s soy alert – that long list of “studies” contains not one real study. It is a study in junk science. Soy contains isoflavins that explain why Japan and China don’t even have a word for hot flash. Something I have never had and I am close to 70.
Teri says
February 18, 2018 at 12:43 pmJapan uses fermented soy. Unfermented soy is an endocrine disruptor, very bad for the endocrine system and bad for thyroid. If one is going to eat soy it should always be fermented.
Melissa Barrow says
March 6, 2018 at 10:45 amSally Fallon is not the only or original source for this research on phytic acids. Dr Weston A. Price spent a long time studying the diets of people all over the world to explain the prevalence (or absence) of dental problems. His research on phytic acid is very thorough.
More contemporary theories recognize that phytic acids are a problem in grains, but they claim that an omnivorous diet compensates for them. Even they admit that for those eating a diet low in animal foods, the phytic acid problem continues to be detrimental to mineral aborption.
https://www.westonaprice.org/health-topics/vegetarianism-and-plant-foods/living-with-phytic-acid/
Human Being says
November 25, 2018 at 4:41 pmNobody takes Weston price seriously, and the website is full of absolute rubbish. The desperately try to claim that meat & dairy is healthy.
And no, soy is not used only in fermented form in Japan. Tofu is not fermented soy, and tempeh originates from Indonesia. The only fermented form of soy that comes from Japan would be natto. But tofu is the most widely consumed soy product.
Mac says
December 13, 2018 at 11:53 amlemme guess, B1 defficient angry veggan speaking right? Why are you people always angry at everyone and everything? never able to present facts and opinions in a logic and respectful manner, allways throwing unprovocked attacks at everyone who minimaly disagress with your “thruth”… That doesn’t speak very highly of your food choices, the neurologic effect is scary…
Fact is, almost everyone I know that stopped eating cereals (not much effect on beans since everyone soaks those by default anyway), is healthier and more energetic. The cause? not a lab rat so I don’t care, but would guess that not stuffing yourself with callorie dense foods leaves you hungry for a more varied diet, who knows? Healthy people are bad for economy, so I’m not expecting to have any decent amount of research available on what makes you healthier =P
Tina Walker McCullom says
May 22, 2013 at 7:06 pmHalle what is the length of time to soak black beans & chick peas? It wasn’t mentioned
Whole Lifestyle Nutrition says
May 22, 2013 at 7:32 pmat least 4 hours. Follow the soaking directions on the back of package and then add the additional ingredients needed.
Tina Walker McCullom says
May 22, 2013 at 7:36 pmThanks Halle
Sheri L. Walz-Schlondrop says
May 23, 2013 at 8:59 ampinned it!!!
Julie says
September 30, 2013 at 11:39 amDo you soak wheat before or after grinding it?
Lyn says
May 26, 2017 at 2:33 pmcan i soak grains, dry them, then grind in mill? before baking? or using in bread machine?
GIna says
December 31, 2013 at 1:48 pmI left my millet soaking in the fridge in just water for three days now ( I forgot about it). Is it still edible??
Halle Cottis says
December 31, 2013 at 3:31 pmNo, unfortunately not…I’d throw it out to be on the safe side.
thebookdoc says
May 27, 2019 at 8:19 amWhy are you afraid of a little fermentation? There are some people that swear by it…and civilization was sorta formed around it.
Sonia says
February 26, 2014 at 6:14 amHalle,I should use warm water to soak only the legumes and grains ?or the flours too? I been doing the soaking with room temperature water:( also with pasteurized apple cider vinegar. ..is ok? Or has to be unpasteurized ?
Sonia says
February 26, 2014 at 6:22 amAlso …..each time I change the water it has to be with warm water ?or only the first water it’s the one that matters ?
Jenna says
August 7, 2014 at 4:31 pmFantastic article, thank you so much for writing it. I was just wondering, what do you mean by “kidney-shaped beans”? All I can think of is kidney beans. Also, when I cook millet, I toast it first before adding liquid. How could i do this with wet millet?
Thanks again! 🙂
virginia says
August 14, 2014 at 3:06 amhey, I read your article, but I read that millet has a lot of phytic acid but is low in phytase, the enzyme which eliminates phytic acid… so it should need more soaking time, or even worse soaking does not eliminate its phytic acid content? …
Sophie says
October 13, 2014 at 1:23 pmIf I’m making granola and want to use soaked oats, how do I dry my soaked oats before making the granola? (I don’t have a dehydrator)
Halle Cottis says
October 21, 2014 at 12:22 pmTry putting your oven on the lowest setting (200F or lower), spread them out in a think layer on a cookie sheet and bake until dry. Keep an eye on them and check them frequently.
carina says
November 13, 2014 at 4:33 pmI bought nuts from Aldis, as well as oatmeal and rice. Is it still beneficial to soak them even though they are not raw? What are your thoughts on this?
Halle Cottis says
November 14, 2014 at 9:22 amIf they are roasted, there really is no reason to soak them. The fats in the nuts have most likely been destroyed in the roasting process. It is best to search for a quality raw nut. Now for the rice and oats, those I am sure you bought raw so you certainly can soak those if you wish.
Luxe Calendar says
January 17, 2019 at 3:10 amFor kidney shaped beans, add enough water to cover the beans and a pinch of baking soda. Cover and allow to sit in a warm kitchen for 12-24 hours, changing the water and baking soda once or twice.
Wendy says
October 18, 2015 at 6:23 pmHi, Have you ever soaked kernels of corn? I’m wondering if corn is healthier when soaked and if kernels can be dehydrated and popped into popcorn. Thanks.
nancy barratt says
November 9, 2015 at 4:34 pmI want to soak my Organic Kamut and Spelt kernels and dry them before I grind my flour (I want kernels that have already been soaked ready for grinding). Do you soak your kernels first? Add lemon juice?
Cindy Bright says
July 8, 2016 at 11:25 pmShould I add in baking soda, salt, and herbs before or after soaking (for a quick bread)? Thanks!
Halle Cottis says
July 11, 2016 at 7:53 amI’d add it after Cindy!
Chris says
August 18, 2016 at 8:38 amAre you sure about these 3 grains with low phytic acid?? Can you give references? (I’ve seen different information in a chart)
Ted says
January 17, 2017 at 1:56 pmHi, I am new to this. I have been eating legumes and oatmeal every day and have not soaked them. No one has ever suggested this in the co=op or the health food store. After I soak the oatmeal and legumes I have become very fond of my pressure cooker. Can I still cook with my pressure cooker? The cooking time for my pressure cooker with legumes is 40 minutes. It is frustrating to think for almost a year I have thought I was doing the right thing and was doing it wrong. I think this is why so many people give up. With doctors that will push anything, totally conflicting information from numerous sites ect.
Newbie says
January 29, 2017 at 4:16 pmHi Ted,
You have been doing the right thing with the information you had – the soaking method is a new step in a healthier direction.
No one ever stops learning when it comes to health, so don’t give up, just embrace change when you believe it’s the better way to go.
Best wishes on your health journey!
Traditionally Prepared Soaked Oatmeal says
July 31, 2017 at 4:20 pm[…] you care to read more on soaking grains you can read this post […]
NC says
September 25, 2017 at 3:41 pmHi .. I wonder how to soak brown rice , millet and buckwheat grains to turn them to flour in my nutribullet.
So I wash the grain , then soak with the acidfor 7 hrs,.. then dry them somehow, to then grind them ?
Dee says
September 26, 2017 at 2:51 pmYou mentioned that when soaking grains like brown rice that rinsing is not necessary, but, silly question, do you drain them or cook them in the soaking water? Is there any nutritional plus or minus to using the soaking water?
Andrew says
October 15, 2017 at 8:50 amBuckwheat is not a grain or legume.
Teri says
February 18, 2018 at 12:47 pmThen what is it?
Kate says
June 3, 2018 at 8:58 amIt’s a seed
Candace A. Parker says
December 6, 2017 at 2:46 pmHi, I am trying to eat food low in lectins or make them have less lectins…like for instance soaking.
I have no imagination when it comes to cooking. I am going to only eat millet and sorghum grains, but I can’t find much info on sorghum other than using it for popcorn.
I really wood like some bread receipts using flours…like almond, konjac, coconut and some other ingredients low in lectins and organic as possible, nuts and seeds (no cashews) flax, hemp.
I know its a tall order but I am hoping you can help me out with one or two receipts for me to try out.
It can be muffins (low sugar) or even crackers. I do not eat store brought crackers anymore, boy that is tough on me…nothing for me to put my goat cheese on except lettuce but a change is good.
I am doing this because I have major stomach issues and I can’t seem to eat anything but yogurt and so delicious ice cream non-dairy.
This will be a huge help for me to work on getting started on eating healthy.
Thanking you in advance,
Candace
Candace A. Parker says
December 6, 2017 at 2:52 pmPS…sorry I forgot to tell you that what I read about soaking millet and cooking with a pressure cooker was a good explanation than any of the other websites I went to….thanks
Melissa Barrow says
March 6, 2018 at 10:52 amHi Halle,
great article, I appreciate the simple tips. The only thing I’m questioning is your statement that brown rice is low in phytic acid. Dr Weston A. Price says:
“Brown rice is high in phytates. One reference puts phytate content at 1.6 percent of dry weight, another at 1250 mg per 100 grams dry weight (probably about 400 mg per 100 grams cooked rice). Soaking brown rice will not effectively eliminate phytates because brown rice lacks the enzyme phytase; it thus requires a starter. Nevertheless, even an eight-hour soak will eliminate some of the phytic acid, reducing the amount in a serving to something like 300 mg or less.
The ideal preparation of rice would start with home-milling, to remove a portion of the bran, and then would involve souring at a very warm temperature (90 degrees F) at least sixteen hours, preferably twenty-four hours. Using a starter would be ideal (see sidebar recipe). For those with less time, purchase brown rice in air-tight packages. Soak rice for at least eight hours in hot water plus a little fresh whey, lemon juice or vinegar. If you soak in a tightly closed mason jar, the rice will stay warm as it generates heat. Drain, rinse and cook in broth and butter.”
While it’s not the highest phytic acid content of any food, it is very low on natural phytase, so it seems like it’s more of a medium high than low.
If you have different research, I’m happy to hear it,
thanks!
Paul says
April 11, 2018 at 5:27 amHi Halle! you mentioned acidic mediums. What about salt? I remember to have read that for soaking nuts, for example, people used water with sea salt. Any ideas what the difference is between using salt instead of acidic mediums?
Zamzam says
May 4, 2018 at 3:30 amCan I soak holegrain pasta? I love pasta… I’ve heard that was italians do.
paulius says
May 22, 2018 at 2:11 amcan I sprout baked buckweat? Or sprouting applies only to raw buckweat?
paulius says
May 22, 2018 at 2:14 amsorry, I mean soak not sprout. I want to decrease phytates in baked buckweat. Can I?
Maria says
May 24, 2018 at 7:06 amI soaked my oats for 24 hours without an acid, in just water. Are they still ok to use? There was a yeasty smell.
Ashley says
August 6, 2018 at 7:58 pmI have been soaking gluten free flour combinations in water or nut milk and Braggs ACV for months now, but never used warm water or the oils component from the recipe. My main issue is that my breads (banana bread, etc) go bad within days if they are left on the counter. Is it required to keep them in the fridge or will things change if I use warm water?
Lori says
August 19, 2018 at 12:56 pmI soaked my old fashioned oats for 2 days, is that ok? With water and apple cider vinegar
Brian says
January 24, 2019 at 9:10 pmI’ve been eating both raw and toasted buckwheat groats for breakfast for 70 years. I have never soaked them. I am healthy as a horse.
Kim says
March 14, 2019 at 7:30 pmThank you so much for writing regarding the Phytates, – so helpful as I have been told that I need to eat grains to get enough variation in my diet, but was a little concerned about the phytates and the anti nutrient writings
Victoria says
April 10, 2019 at 3:47 pmHi there! If I buy packaged sprouted red rice, do I still have to soak it? Thank you!
Alka Rani says
May 10, 2019 at 4:27 amsoaking grains is good for health.
thebookdoc says
May 27, 2019 at 8:23 amWhy are you afraid of a little fermentation? There are some people that swear by it…and civilization was sorta formed around it.
StewMeat says
June 10, 2019 at 8:07 amDo you have any advice for soaking biscuit flour (soft winter wheat). I use a pound of flour and 1/3 cup of oil. The only other liquid is buttermilk.