For months now I've written not only about the importance of getting alternative grains into your diet, and about why you might want to limit your grains, but I've touched on the fact that we should try to eat properly prepared grains.
Update: See this new sourdough post about the healthiest bread! And have you seen this newer post with a whole different spin on things: Lose your man boobs, your bagel butt and your wheat belly? Lastly, go to this link for info on properly preparing your nuts.)
Many of you are probably like I was, and have no idea what I'm even talking about, or have never heard of this traditional and more nutritious way to include grains into your diet. Traditional cultures have used proper preparation techniques for their grain, nuts and seeds for centuries. In Nourishing Traditions it says that some grains were sprouted just from the way it was weathered in the field before threshing.
I've explained the “HOW” in various recipes here at my blog, like my homemade soaked bread recipe, but I haven't yet gone into detail yet about WHY this is important.
Here are some great sites that have saved me some work:
- Read a quote from this site: “Grains and beans all contain an acid, myoinositol-hexa, or phytic acid. Phytic acid blocks the absorption of calcium, phosphorus, iron and zinc. A diet high in unfermented whole grains can lead to mineral deficiencies and bone loss. Although this appears to contradict all that we have learned about whole grains, it really only means that it has taken decades of research for us to get back to eating the way our great-great grandparents knew how to eat. We now understand that their process of fermenting grains and beans before eating them neutralized phytic acid. It also neutralizes enzyme inhibitors and breaks down gluten, sugars, and other difficult to digest elements in grains and beans. And these nutritional benefits don’t apply exclusively to humans. Herbivores often have as many as four stomachs, as well as an extremely long intestinal tract, allowing fermentation to take place within their bodies after they have eaten.”
- Jordan Rubin gives a good explanation – his bottom line: “Soaking and sprouting your grains, beans, or seeds prior to use is simple and the nutritional benefits are worth it.”
- Part 1 from Nourishing Gourmet – be sure to check out the comments here – they will answer a LOT of common questions.
- Part 2 from Nourishing Gourmet – she clarifies some things in this post, and the comments at this one are helpful, too.
- More about healthier grains from Sue Gregg, including how long various grains should soak (oats take up to 24 hours), and also info here on the benefit of some phytates in our diets.An important note: “Just because you've switched from white flour to whole grains, doesn't mean you are getting all the nutritional value.”
- Another one: Do we really need to soak our grains?
One more, a more detailed article on properly preparing grains.
Here are a few more random notes:
- When it comes to using flour in recipes, it is my understanding that the process of soaking is only necessary when using whole grains, as the phytates are found in the bran, which is taken out of white flour. (This also takes out the other most nutritious parts of whole grains, too, though.) Because of this I'll sometimes use white einkorn flour in my baked goods instead of whole grains. (Sometimes soaking grains for baked goods is tricky anyway.)
- I've read many reports about people with gluten or wheat allergies who have no problems digesting soaked grains or alternative grains besides wheat.
- Amanda Rose makes recommendations for preparing oats.
If all this seems to you like one more thing to add to an already busy life, or an already busy kitchen where you make plenty of homemade foods, then just take a deep breath and implement more when you can. (Check out these Rookie Tips, too, and remember, you're not the only one who feels overwhelmed at times.)
If you have begun using soaked grains in your recipes, let us know how it's going, and how difficult was it for you to start implementing this? For me ithas been a very slow process, because early on it seemed like everything I tried tasted too sour or it flopped all together. With practice, and some trial & error, it has gotten easier, and I'll keep sharing as I learn more.
Let me know how it goes as you get started with this concept!
RECIPES USING SOAKED GRAINS AND MORE INFORMATION:
- Do we really need to soak our grains?
- To soak your flour in dairy or not to soak your flour in dairy, THAT is the question.
- My original Pancake/waffle recipe using soaked grains
- Blender batter waffles/pancakes using 100% soaked whole grains, they're so good!
- Organic soaked oatmeal
- Homemade oatmeal bars/granola recipe
- Healthy Bread Choices – Rookie Tip