Why You Should Soak Your Beans Before Cooking
Beans, seeds and grains contain natural compounds called antinutrients. These include phytic acid, tannins, lectins and protease inhibitors.
Why You Should Soak Your Beans
Beans, seeds and grains contain natural compounds called antinutrients. These include phytic acid, tannins, lectins and protease inhibitors.
They can reduce the absorption of minerals such as iron, zinc, magnesium and calcium, and can also interfere with protein digestion and make these foods harder to digest.
In diets that rely heavily on grains or legumes, this can reduce how much nutrition the body absorbs.
How soaking reduces antinutrients
Soaking means placing dry beans, seeds or grains in water for several hours before cooking.
Many antinutrients are water soluble, so they dissolve into the soaking water. When the soaking water is discarded, their levels become lower in the final cooked food.
Soaking also hydrates the food and activates natural enzymes inside the seeds. One of these enzymes, phytase, can break down phytic acid, further reducing its impact.
What research shows about soaked grains
Research on grains and pseudocereals such as amaranth, quinoa and buckwheat shows clear benefits.
After soaking, especially when followed by germination, protein levels, fiber, phenolic compounds and antioxidant activity increase.
At the same time, tannins and phytic acid drop significantly. In some cases phytic acid decreases by around one third. These changes improve bioavailability, meaning the body can use the minerals and nutrients more easily.
Why this matters for health
Lowering phytic acid and tannins makes minerals like iron, zinc and magnesium easier to absorb.
Reduced protease inhibitors also help with protein digestion.
Soaking makes these foods gentler on the digestive system and improves the overall nutrient gain from each meal.
Because soaking can both reduce antinutrients and improve nutritional quality, it is a simple method that supports better digestion and better use of the nutrients inside plant foods.
Sources:
Healthline: How to Reduce Antinutrients in Foods
Springer: Plant food anti-nutritional factors and their reduction strategies: an overview
Check out what Dr. Kristie Leong has to say about soaking your beans, seeds and grains:
https://x.com/DrKristieLeong/status/1992215263253500340
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