From breakfast cereals to evening snacks, the food we consume plays a significant role in our health and well-being.
However, many of us overlook a critical preparatory step that can enhance nutritional benefits and improve digestion: soaking.
Soaking certain foods can help remove anti-nutrients, improve flavour, and increase the bioavailability of nutrients.
In this article, we delve into the various foods that should be soaked before consumption and the compelling reasons behind this age-old practice.
Why soak food?
Soaking is more than just a culinary technique; it serves multiple health benefits. According to health experts, certain foods, especially legumes and grains, contain phytic acid and other anti-nutrients that can inhibit the absorption of essential minerals such as iron and zinc.
By soaking these foods, you can significantly reduce the levels of anti-nutrients, making them easier to digest and allowing your body to absorb the nutrients more effectively.
Furthermore, experts note that soaking can lead to the sprouting of seeds and grains which enhances their nutritional profile by increasing vitamin levels, especially B vitamins.
This natural transformation can further aid in digestion due to the breakdown of complex sugars.
Incorporating soaking into your food preparation routine not only enhances the flavours and textures of your meals but also significantly boosts their nutritional value.
As awareness around healthy eating continues to grow, embracing traditional practices such as soaking could be the key to maximising the health benefits of your diet.
Foods that benefit from soaking
- Legumes: Beans, lentils, and peas contain complex sugars that can cause gas and bloating. Soaking helps reduce these compounds, making legumes easier on the digestive system.
- Nuts and seeds, for example, almonds, walnuts, chia seeds, and flaxseeds, contain phytic acid, an anti-nutrient; it is reported that phytic acid will block several major minerals intake, like iron, zinc, and calcium. Soaking overnight reduces the level of phytic acid in these nuts and seeds, hence enhancing digestibility, which increases the uptake of nutrients. It also softens the texture, thus making it more palatable and much easier to chew.
- Grains: Whole grains such as quinoa, oats, and brown rice can benefit significantly from soaking. It enhances digestion by breaking down starches and phytic acid.
- Oats: Overnight oats, a popular breakfast choice, are easier to digest when soaked in liquid overnight, allowing for a creamier texture and enhanced flavours.
- Raw vegetables: Certain vegetables, particularly cruciferous ones like broccoli and kale, can become more palatable and nutritious when soaked briefly in salt water.
To soak effectively, it’s recommended to immerse these foods in a bowl of water for several hours or overnight, depending on the type of food.
After soaking, be sure to discard the water to eliminate any dissolved anti-nutrients or toxins.