Which grains should be soaked before cooking

Soaking foods is not just an old cooking trick from our grandmothers, but a scientifically supported method for better digestion and increased nutritional value.

The main reason for soaking is to neutralize phytic acid and lectins, which act as “antinutrients” in the body – they bind to minerals (calcium, magnesium, iron) and prevent their absorption.

Legumes (Beans, chickpeas, lentils)

This is the most important group. Soaking breaks down complex sugars (oligosaccharides) that cause bloating and gas.

• Beans and chickpeas: At least 8 to 12 hours (preferably overnight).
• Whole lentils: 2 to 4 hours.
• Red lentils: Not necessary, but 20 minutes of soaking improves the texture.

Nuts and seeds

Nuts are naturally “dormant” (in a dormant state). Soaking triggers a germination process that neutralizes enzyme inhibitors, making them easier to digest.

• Almonds: 8 to 12 hours (the shells are also easier to remove).
• Walnuts and cashews: 2 to 4 hours.
• Pumpkin and sunflower seeds: 4 to 6 hours.
• Note: Soaked nuts that you won’t use right away should be refrigerated or dried.

Whole grains

Grains contain the most phytic acid, which can irritate the gut.

• Brown rice: At least 8 hours. Interestingly, soaking rice also helps remove any traces of arsenic.
• Quinoa: 15 to 30 minutes is enough to wash away saponins (bitter substances on the surface).
• Oats and spelt: 8 hours (overnight).

Dried Fruit

Although they can be eaten dry, soaking (15-30 minutes) rehydrates the fruit, making the sugars easier to digest and easier on the stomach. This is especially true for prunes and figs.

Recommended Soaking Times Table

Food Soaking              Time                Benefit

Chickpeas/Beans      8-12 hours      Less bloating, faster cooking.

Almonds                     12 hours          Better absorption of magnesium and vitamin E.

Quinoa                        15 min             Removal of bitterness (saponins).

Brown rice                  8 hours            Neutralization of phytic acid and cleansing.

Chia seeds                 20 min            Activation of mucus for better digestion                                                                             and hydration.

Key tips for proper soaking:

Always discard the water: Never cook foods in the water they were soaked in, as it contains dissolved substances that you want to remove.

Salt or vinegar: Adding a pinch of salt or a tablespoon of apple cider vinegar to the soaking time of the beans will help break down the phytic acid even faster.

Temperature: It is best to soak at room temperature. If the room is very warm, place the container in the refrigerator to prevent fermentation.

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