Soaking Guide (Nuts/Seeds, Legumes, Grains)

Just like humans, plants evolved a number of adaptations to survive and thrive. While they might not always have the ability to take flight, they certainly have been equipped to put up a fight against predators and environmental factors that pose a threat. One of their most powerful lines of defense is a system of chemical weapons known as anti-nutrients, which include phytic acid, lectins, and other enzyme inhibitors that protect seeds from premature germination and ward off predators.

When we consume ungerminated plant foods in the form of grains, legumes, nuts, and seeds, we are also consuming these anti-nutrients. Though some studies indicate these anti-nutrients have some beneficial properties in the human body, the overall impacts are negative because of the frequency and quantity in which these foods are present in the modern diet.

For example, phytic acid binds to the phosphorus, calcium, magnesium, copper, iron, and zinc in the intestinal tract, which prevents their absorption and can contribute to mineral deficiencies, bone loss, irritable bowel syndrome, and even neurological damage.

Phytic acid also acts as an enzyme inhibitor blocking the production of amylase, trypsin and pepsin, which are necessary for proper breakdown and digestion of starch and protein. This leads to undue stress on the pancreas, damage of the intestinal lining, and bacterial overgrowth.

Lectins, particularly prolamins and agglutinins, are carbohydrate-binding proteins that have the ability to survive human digestion and penetrate the lining of the digestive tract--resulting in leaky gut, alterations of gut flora, decreased nutrient absorption, and autoimmune responses, and general GI distress.

The detrimental effects of consuming these anti-nutrients have led many people to the conclusion that eliminating these plant-based foods from the diet is the best pathway to optimal health.

Yet the wisdom of our ancestors reveals that there are traditional methods of preparation such as soaking, sprouting, and fermenting that actually neutralize most anti-nutrients, increase the bioavailability of beneficial nutrients, and improve digestibility by pre-digesting complex starches and activating phytase so that these foods can still be enjoyed as part of a nutrient-dense diet if tolerated.

If you decide to eat grains, legumes, nuts, and seeds, make sure to always follow the guidelines below to prepare them for optimal nutrition and health.