How to properly soak and sprout nuts, seeds, grains, and legumes to reduce phytic acid, lectins, and other antinutrients naturally found in these foods, which can harm the digestive tract and prevent nutrient absorption.

Nuts and seeds can make a wonderful, nutrition-packed snack to take with you on-the-go. However, what a lot of us don’t realise is that, like grains and legumes, they can also contain substances (known as antinutrients) that interfere with the body’s ability to absorb nutrients.

Through the simple process of soaking and/or sprouting, it improves their nutrition and reduces antinutrient levels, making them more beneficial to the body.

These plant foods (especially raw seeds) contain naturally occurring antinutrients like phytic acid and enzyme inhibitors. Phytic acid helps protect the nut or seed until ideal growing conditions occur and germination can begin.

Enzyme inhibitors are there to prevent the seed from sprouting too early.

Both these antinutrients impact humans by binding to nutrients in the body, preventing absorption, which can contribute to nutrient deficiencies and digestive issues.

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What’s more, nuts and seeds store phosphorus as phytic acid, where it becomes a phytate once it binds to a mineral. While in the digestive tract, this process can stop nutrients from being absorbed and reduce the body’s ability to digest these foods. So, while nuts and seeds may be considered good sources of protein and nutrients, it doesn’t necessarily mean your body can absorb these nutrients.

While digestive processes can neutralise some phytic acid, it’s important to soak, sprout or ferment foods that are particularly high in this antinutrient to reduce levels even further. You can dehydrate them afterwards to restore them back to their crunchy, tasty selves again.

Traditionally, many cultures used to soak, sprout or ferment nuts, seeds, grains and legumes before consuming them as they understood that it would enhance absorption and help deactivate antinutrients like phytates, lectins, tannins, gluten, and other harmful compounds. However, this step is hardly ever taken with large scale commercial production since it is very time consuming. Yet, it’s a simple process we can do at home.

Before we get started in learning how to soak and sprout nuts, seeds, grains, and legumes, if you like what you’re seeing, subscribe to my email newsletter at the bottom of the page to keep up to date on the latest recipes, DIYs, gardening and health tips I share!

How to Soak, Sprout and Ferment Nuts, Seeds, Grains and Legumes

What we’re essentially doing is mimicking nature’s natural germination process of turning a seed into a plant. The method is pretty much exactly the same for nuts, seeds, grains, and legumes alike – only the time required to soak or sprout changes.

How to Soak

There are two elements to soaking: Warm filtered water and salt.

According to Katie Wells from Wellness Mama, ‘the warm water will neutralise many of the enzyme inhibitors and increase the bioavailability of many nutrients, especially B-vitamins. The salt helps activate enzymes that deactivate the enzyme inhibitors present in nuts.’

When soaking grains or legumes, a more acidic substance is needed as there are higher levels of phytic acid in these foods. This acidic medium can be yogurt, buttermilk, lemon juice, apple cider vinegar, whey, milk kefir or coconut kefir (all dairy mediums need to be cultured). Baking soda is added for legumes.

Soaking Nuts and Seeds

Ingredients:

• 2-3 cups raw, organic nuts or seeds (do not mix different seeds or nuts together, soak one kind at a time)
• 4 cups warm filtered water
• 1 tbsp sea salt

To Soak:

1. Place the nut or seeds in a large bowl or jar, then add the water and salt and gently mix through. Make sure the nuts and seeds are completely submerged in the water.
2. Leave to soak at room temperature. See the table below for the length of time required to soak for each individual nut and seed.
3. Drain the nuts and seeds and rinse them well, then spread them out on a baking sheet or dehydrator sheet, and bake them in the oven at the lowest temperature, approximately 65 °C (150 °F) is preferred, or dehydrate them until they are completely dry. If you plan to use these nuts and seeds to make homemade plant milk, you can skip the dehydrating step and blend them up right away.

Soaking Grains and Legumes

Ingredients:

• 2-3 cups raw, organic grains or legumes (do not mix different grains or legumes together, soak one kind at a time)
• 4 cups warm filtered water
• 1 tbsp of sea salt
• 4 tbsp acidic medium
• Pinch baking soda (for legumes only)

To Soak the Grains:

1. Place the grains in a large bowl or jar, then add the water, salt and acidic medium, and gently mix through. Make sure the grains are completely submerged in the water. For every 1 cup of liquid you will need 1 tablespoon of an acidic medium. See the table below for the length of time required to soak each type of grain. Leave to soak at room temperature.
2. Drain the grains and rinse well, then spread them out on a baking sheet or dehydrator sheet, and bake in the oven at the lowest temperature, approximately 65 °C (150 °F) is preferred, or dehydrate them until they are completely dry. If you plan to use these grains right away to cook with you can skip the dehydrating step. Soaked grains take less time to cook.

To Soak the Legumes:

1. For kidney-shaped beans, place them in a large bowl or jar, then add the water and a pinch of baking soda, and gently mix through. Make sure the legumes are completely submerged in the water. See the table below for the length of time required to soak each type of legume. Leave to soak at room temperature. Change the water and baking soda once or twice during the soaking time.
2. For non kidney-shaped beans, place them in a large bowl or jar, then add the water, salt and acidic medium, and gently mix through. Make sure the legumes are completely submerged in the water. For every 1 cup of liquid you will need 1 tablespoon of an acidic medium. See the table below for the length of time required to soak each type of grain. Leave to soak at room temperature. Rinse the legumes several times during the soaking time to prevent them from fermenting.
3. Drain the grains and rinse well, then place them in a pot with fresh water, and cook for 4-8 hours on low heat until beans are tender.

How to Sprout

There are some important notes to consider when growing sprouts. Please read this article for cautions and specific instructions for sprouting.

Sprouting goes a step further from soaking and helps reduce levels of enzyme inhibitors even more. Often, products marketed as “sprouted” are merely “activated” by the process of soaking (you’ll know by the look of them whether they’ve been sprouted or not), but certain nuts, seeds, grains and legumes can sprout after a few cycles of soaking, rinsing, and exposing to air to enable germination.

Some nuts like macadamias, pecans and walnuts will not sprout, while raw pumpkin and sunflower seeds make the best candidates for sprouting. Some beans – like kidney beans – on the other hand, are toxic when consumed raw and should never be eaten sprouted.

Special care should always be taken to avoid bacteria growth in sprouts. If you’d like to add the additional step of sprouting, simply soak the nuts/seeds/grains following the above process, then rinse and follow the below sprouting guide. Sprouting will only work with non-irradiated seeds/nuts/grains/legumes and only with certain varieties.

Using special sprouting seeds, which are free of any bacteria that would be killed if you were to simply boil them as usual, are advised to help avoid this bacteria growth.

Sprouting Nuts, Seeds, Grains and Legumes

The most common seeds used to grow sprouts are:

• Alfalfa
• Broccoli seeds
• Red clover seeds
• Lentils
• Hemp seeds
• Mung beans
• Pumpkin seeds
• Sunflower seeds
• Chia seeds

Ingredients:

• 1/2 cup soaked nuts, seeds, grains, or legumes (must be organic and non-irradiated)
• Filtered water
• Large mason jar
• A sprouting lid or cheesecloth and a rubber band

To Sprout:

1. Before you begin, make sure all the equipment is clean and sterile.
2. Once the nuts, seeds, grains, or legumes have been soaked, rinse them well with filtered water then drain. This helps clean off any resin containing antinutrients.
3. Place the nuts, seeds, grains, or legumes in large glass jar, then place the sprouting lid or cheesecloth securely on top of the jar. Flip the jar upside-down at a slight angle, sitting in a bowl, so that the excess water can drain out and air can get in.
4. Continue rinsing the sprouts with water several times a day, returning the jar to the tilted position each time. See the table below for the length of time required to sprout each type of nut, seed, grain, and legume.
5. Within approximately a day or two, you should see signs of sprouting.
6. When the grains, nuts, seeds, or legumes are finished sprouting, rinse them thoroughly in cool, filtered water, then store them in an airtight container in the fridge for up to one week.

Unfortunately, with hybridised, highly sprayed and highly processed modern grains, even applying these traditional methods may not be enough to reduce all of the harmful properties found in these foods.

Mark Sisson sums up the effects of soaking and sprouting in his article about traditionally prepared grains.

Soaking and sprouting may help to reduce the antinutrient levels in these foods, but some of these components may still remain intact. Therefore, I believe it’s best to consume these foods in moderation, and receive most of our nutrients from fresh whole foods and a varied diet.

This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

Have you soaked or sprouted nuts, seeds, grains, or legumes before? How did it go? Share in the comments below.

Lots of love,

Vanessa