Nuts To Rice; 5 Foods That You Should Soak Before Eating

There can be various ways to consume varied food items to get maximum health benefits. One such popular and healthy way is to soak food items before consuming them directly. Soaking is a method used for centuries now all over the world. It is a vital step practised before cooking the food item, especially for nuts and legumes. Soaking foods before pouring them on your plate can reduce phytic acids and enhance the absorption of essential nutrients by the body. It improves the texture and reduces cooking time, and removes gas-causing compounds. Here is a list of food items that you should soak before consuming to get complete health benefits.

Foods That You Should Soak Before Eating

1. Nuts

Soaking nuts before eating them minimises the nutritional inhibitors or toxic substances being absorbed into the water. As nuts are a great source of essential nutrients such as vitamins, minerals, zinc, iron etc, soaking them overnight can make them easy to digest and reduce the cooking time to a great extent.

2. Legumes

Legumes are an abundant source of vitamins, minerals, protein, fibre, magnesium, manganese, and zinc, which promote a healthy body and overall well-being. They contain phytic acid, which is a compound that inhibits the body from absorbing essential vitamins and nutrients. Soaking legumes before cooking helps break down the phytic acid and other antinutrients, thus making it more healthy and easy to digest.

3. Rice

Several studies advocate that soaking rice before cooking reduces arsenic levels by 80 percent and reduces the chances of heart disease, diabetes and cancer. Rice also has some amounts of phytic acid which reduce better absorption of nutrients and makes it difficult to digest. Therefore, soaking them before cooking is vital to promote better health and well-being.

4. Oats

Oats are an excellent source of antioxidants, fibre, vitamins, minerals and other nutrients which are vital for a healthy body. Phytic acid is also one compound found in oats, which makes the absorption of nutrients and the digestion process difficult. Therefore, to enjoy the health benefits of oats, rinse them well in water and soak them for about 8-12 hours before cooking.

5. Whole Grains

Whole grains such as wheat, barley, millet, quinoa, black, brown or red rice, farro and many others are an abundant source of vital nutrients for the body. Harvard University, replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk. Phytic acid is a component in many whole grains, it is necessary to soak them well before cooking to enjoy the health benefits.


(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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