Foods in their whole state are nutritionally superior. But when it comes to beans and pulses, nuts and seeds, and cereal grains, they are best for you after soaking. And even better if you sprout them.
Grains, beans, pulses, nuts and seeds all have two things in common that make it hard for us to digest them and access the full spectrum of nutrition that they offer. Firstly, they have phytic acid in their outer husk which binds with calcium, magnesium, iron, copper and zinc in our large intestine, meaning we don’t absorb them. And secondly, they contain enzyme inhibitors to prevent them from sprouting at the wrong time, which can neutralise important enzymes in our digestive tract. To neutralise both of these, you need to soak them.
The basic principle is that you soak them in acidulated water – water mixed with either yogurt, kefir or lemon juice (if you are dairy-free) so that enzymes, lactobacilli and other beneficial organisms can do their job. For soaking beans tap here; for grains tap here; for nuts tap here; for seeds tap here.
The soaking process also ‘activates’ the little powerhouse inside, so soaking achieves the following:
• neutralises phytic acid
• neutralises enzyme inhibitors
• increases helpful enzymes
• increases vitamins, particularly B vitamins
Sprouting grains, legumes, beans, nuts and seeds takes them a step further. To sprout anything follows the same process of soaking, rinsing and allowing to grow. The only variable is the amount of time it takes for some things to sprout. Sprouting jars are excellent for this, but you can use a regular jar with a colander for draining.
Here’s how:
• put about one-third grain, legume, bean, nut or seed in a Mason-sized jar
• fill to the top with good water
• soak overnight
• the next morning, pour off the water
• fill the jar again, pour off the water and drain in a colander
• rinse at least twice a day – more if you are able
• sprouts will be ready in 1–4 days
Rinse the sprouts thoroughly and let them drain in a colander until they are fairly dry. Then store them in the fridge for up to three days. It is not necessary and is difficult to sprout linseed, which becomes too mucilaginous to rinse. Nuts will sprout, except for pecans and walnuts, which should be soaked as above. Grains will sprout, except for oats, because they have been removed from their outer hull. Sprouted grains are best if lightly steamed.
Alfalfa sprouts, which are very common in health-food stores, contain an amino acid called L-canavanine. This amino acid stimulates the immune system, which can increase inflammation in people with lupus or other auto-immune diseases.
Sprouting does the following:
• neutralises phytic acid
• neutralises enzyme inhibitors
• increases helpful enzymes
• increases vitamins, particularly B2, B5, B6 and beta-carotene
• increases vitamin C
• breaks down complex sugars in beans and legumes that cause wind