Phytic acid, lectins, and gluten are, considered by many, to be anti-nutrients.
What are anti-nutrients, you ask . . .
Anti-nutrients are chemicals found in plants that can interfere with the absorption of vitamins, minerals, and other beneficial nutrients from our foods—including digestive enzymes which are essential in the breaking down of the foods we eat and in the process of proper absorption.
Sounds pretty important, right?
Well, yes! Especially when one considers that fact that some people are much more sensitive to anti-nutrients than others. Therefore, consuming a steady source—by making them staples, not getting enough variety in our diets, and improper preparation—can lead to inflammation that can create imbalances and issues with our gut, joints, and brain. I few examples of inflammatory issues are celiac disease, arthritis, and brain fog.
Umm, I don't know about you, but I do not believe any of us are looking to intentionally increase inflammation in our bodies.
The good news is—not all anti-nutrients are bad and there are ways to effectively reduce or inactive them. We often forget, that those that are natural in nature have been placed there for a purpose. They are meant to help protect against bacterial or fungal infections, and fend off pests and other predators so the seeds can live on and reproduce.
When it comes to the soaking time of grains, there are some discrepancies online. Some sites say 7 hours or overnight for all, others say 20 minutes to an hour for grains, but overnight for legumes. In doing a quick search for each individually, it appears that grains, except for brown rice, buckwheat, and millet, are best soaked for at least 12-24 hours. Buckwheat, brown rice, and millet can be soaked for 7-8 hours or overnight.
It also appears grains do much better with an acid medium added to the mix. For example, one teaspoon of lemon juice or apple cider vinegar per one cup of warm, filtered water. Therefore, place your grains of choice into a glass bowl or mason jar, adding 2-3 times the amount of warm, filtered water. Add, and then disperse your acid medium of choice. Then place a tightly fitted cover over the top and place in a warmer area of the kitchen (not under a fan or AC vent). Once soaking time has been reached, pour contents in a fine-mesh strainer, drain, and then rinse thoroughly, yet gently prior to cooking.
One online article (via thenourishinghome.com) mentioned, that if you live in a colder climate or experiencing colder weather, placing your grains in an oven, with just the oven light on (not the actual oven), will keep the grains warm during the soaking process. I found this to be an interesting insight.
When it comes to the soaking of legumes, some sites say to soak in hot water (however, not boiling) to reduce gas-causing substances and cook time. That said, the majority says to soak them in room temperature water overnight, up to 8-10 hours, but no longer than 12 hours. Reasoning for no longer than 12 hours was to make sure they kept their flavor and did not become overly mushy.
Changing the soak water at least once during the soaking process was also noted, followed by draining them in a strainer, and rinsing thoroughly, before cooking. The typical ratio of filtered water to one cup of dry legumes is 2-3 cups of filtered water. There should be at least 2-3 inches of water covering the legumes. No acid medium appears to be needed, just be sure to cover with something like a clean towel while soaking.
Split peas and lentils are considered a type of legume; however, they come from different varieties of legumes. Therefore, both do not require soaking prior to cooking. One of the main reasons I prefer these two varieties. 😊
The following grains contain gluten: the most common and well known are wheat, barley, and rye; that said, some other grains that contain gluten are wheat berries, spelt, durum, semolina, farina, emmer/farro, einkorn, and triticale (a cross between of durum wheat and rye).
The following are gluten-free grains: amaranth, brown rice, buckwheat, corn, millet, sorghum, and teff. Quinoa is also gluten-free; that said it is technically not a grain. It is a seed from an herbaceous plant.
Strictly speaking oats do NOT contain gluten. Oats, in and of themselves, are naturally gluten-free. However, they can be mistaken for containing gluten due to cross-contamination issues, meaning contamination when they are grown near gluten-containing grains or processed in the same facilities as gluten-containing grains. If there is a concern, individuals can look for the third-party gluten-free certification mark on packaging.
Hope you found this article helpful. To learn more, feel free to check out the online sources I utilized, listed below.
Online Sources Utilized:
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