How to prepare whole grains: soak + sour or sprout BEFORE cooking
Whole grains contain antinutrients that need to be dealt with before cooking them
Health-detrimental antinutrients, such as lectin wheat germ agglutinin (WGA) and phytic acid are inherent in grains to protect them from being eaten by animals and insects
Note: Fresh milled flour has more phytase enzymes. These generally deplete with time; more phytase aids break down of phytic acid
Soak grains
Health benefits of soaking grains
Soaking WHOLE grains activates digestive enzymes that increase the availability of nutrients for consumption. Soaking in warm water mimics the natural seed germination process in the ground, causing the seed to swell, and BEGIN the sprouting and fermenting process;
If you wish to further the sprouting and fermentation process for even better nutrition (and to remove more antinutrients) – you can either sprout the grains after soaking or allow the grains to soak longer (~3 days) to more completely ferment the grains. This changes the grains from a poor to a good source of nutrients. E.g. Make sourdough, provided you can tolerate the tangier taste. It is likely that our ancestors fermented their whole grains to improve their nutritive value.
Soaking:
- Partially deactivates lectins in whole grains. Including the troublesome lectins: gliadin (50% of gluten), and wheat germ agglutinin (WGA), which is highly present in WHOLE wheat grains
- Partially breaks down phytic acid in whole grains. Only high phytase activity grains will have any significant reduction in phytic acid; Egli I, Davidsson L, Juillerat MA, Barclay D, Hurrell RF, The Influence of Soaking and Germination on the Phytase Activity and Phytic Acid Content of Grains and Seeds Potentially Useful for Complementary Feeding. (July 2006) J. of Food Sci Note that whole oats inherently don’t contain many phytase enzymes, and what little they do have is deactivated by heat in the production of rolled oats; when soaking oats, add a bit of high phytase flour, such as rye;
One solution to avoiding antinutrients is to simply eat “white” flour products. If you are not concerned about nutrients, you can use refined / dehulled grains; certainly, prefer refined (“white”) bread to improperly prepared WHOLE grain bread; WHOLE Wheat is particularly high in wheat germ agglutinin (WGA), a lectin that can perforate your gut lining, interfere with the immune system and more. Since WGA resists removal by soaking, souring and sprouting, and since wheat has other problems, avoiding wheat altogether is probably your best choice.
How to Soak Grain
1. Soak grains in warm acidified water to begin germination. Using a mildly acid medium for soaking helps neutralize antinutrients, many of which inhibit digestive enzymes (E.g. phytates, lectins, tannins), thereby allowing digestive enzymes to make the grains more digestible and nutrient dense. Grain phytase is maximally active at a pH of 4.5 to 5.5, which is mildly acidic.
- Use enough water to keep the grains covered – they will swell;
- What to add to make a mildly acidic medium – either lemon juice, apple cider vinegar, whey, plain yogurt or kefir.
- When soaking a low-phytase grain, add some high-phytase grain flour (whole grain rye, wheat, triticale, buckwheat or barley flour) – the addition of some phytase enzymes helps break down phytic acid in the low-phytase food.
| GRAIN SOAKING TIME CHART | ||
|---|---|---|
| Guideline Only – everyone has their own ideas 🙂 | ||
| Approximate amounts | Acidic medium | Soak time |
| 2 cups millet * | 4 tbsp | 7 hours |
| 1 cup buckwheat | 2 tbsp | 6 hours |
| 1 cup wheat berries | 2 tbsp | 7 hours |
| 1 cup wild or black rice | 2 tbsp | 9 hours |
| 1 cup kamut | 2 tbsp | 12-24 hours |
| 1 cup quinoa | 2 tbsp | 12-24 hours |
| 1 cup teff or amaranth | 2 tbsp | 24 hours |
| 2 cups brown rice * | 4 tbsp | 7 hours |
| 1 cup oat groats | 2 tbsp | 24 hours |
* LOW PHYTATE COUNT – ADD SOME HIGH-PHYTASE GRAIN FLOUR
2. After soaking for the required time, discard the acidic soaking water and rinse grains – using a sieve makes this easier; for very small grains line the sieve with a cheesecloth. Also rinse and change water every 12 hours if using a longer soak time
3. Refrigerate drained grains and use within a few days to prevent spoilage
4. After soaking whole grains, they can be either sprouted or soured (i.e. fermented) or soaked longer (~3-days) to further increase nutrient availability and reduce antinutrients.
Sprouting Grains
After soaking, the next level of preparation is to further germinate (i.e.Sprout) grains :
Benefits of Sprouting Grains
Further reduces phytate and other anti-nutrients. Although many still remain, meaning some of the the grains’ minerals will still be inaccessible. Some studies found that sprouting grains reduces phytic acid by increasing phytase enzyme activity, which breaks down phytic acid; E.g. A 2011 study showed a several fold phytase enzyme increase depending on grain: During germination, the level of phytase activity increased and reached its maximal value after about a week of germination for rice (16-fold), maize (5-fold), millet (7-fold), sorghum (3-fold) and wheat (6-fold). The increase in phytase activity during germination was accompanied by a significant reduction in phytate. Study results vary, for example, with seed type, and whether testing the grain directly, or its indirect effect on animals (one study compared sprouted barley and canola nutrients fed to rats with very mixed results). Marshall Arebojie Azeke et al, 2011
Further improves digestibility of storage proteins and starch– due to partial hydrolysis during sprouting. Chavan JK, Kadam SS, 1989
- Sprouting grains helps diabetics digest glucose – by regulating amylase-enzyme activity;
- Sprouting only marginally reduces gluten – i.e. don’t rely on it;
- Unfortunately, much of the harmful wheat germ agglutinin (WGA) lectin remains in the wheat sprout. Miskind et al, 1980
- Decreases aflatoxin – a carcinogen naturally present in some seeds E.g. peanuts, corn, almonds and other nuts
- Sprouted corn increased protein availability – study found amino acids became more concentrated and absorbable.
Instructions for sprouting grains
As with all sprouted seeds, there is a risk of microbial contamination. The possibilities abound: not washing seeds sufficiently before sprouting, contaminated container, seeds weren’t truly raw, extreme temperatures, mold in the air, sprouts were not rinsed enough. It is advisable to take all precautions.
- After soaking grains, leave them in a shallow bowl exposed to air (not in the fridge)
- Keep grains slightly damp by adding 1-2 Tbsp. water when needed
- Leave them out for 3-24 hours depending on grain (see chart below)
- When ready, rinse sprouts thoroughly and store up to 7 days in the refrigerator
- Rinse sprouts daily to prevent microbial growth
| GRAIN SPROUTING TIME CHART | |
|---|---|
| Guideline Only – everyone has their own ideas 🙂 | |
| Grain | Sprouting time |
| Buckwheat | 2-3 days |
| Amaranth | 1-3 days |
| Kamut | 2-3 days |
| Millet | 2-3 days |
| Oat groats | 2-3 days |
| Quinoa | 3-4 days |
| Wheat berries | 3-4 days |
| Wild and black rice | 3-5 days |
Fermenting (Souring) Grains
What is fermentation and why do it?
Fermentation (latin fermentare: to leaven) is an extended process in which microorganisms (E.g. yeast or bacteria) “eat” sugar and turn it into alcohol, acid, and CO2. Fermentation is used in making bread (from grains), beer (from grains), wine (from grape juice), kimchi (from cabbage), yogurt (from milk), and other foods. In bread- making, fermentation creates bubbles of carbon dioxide which have a leavening effect:
- Yeast. Produce small amounts of ethanol, acetic acid, lots of CO2;
- Lactobacilli. Produce small amount of alcohol, lactic acid, small amounts of CO2 (The reason why natural bacteria take longer than yeast to swell the dough)
Fermenting WHOLE grains after soaking, is the most effective method to increase nutritive value and remove antinutrients. Soaked grains are ground into flour (increases surface area) and allowed to ferment (i.e. sour) for about 12 hours to several days, depending on the grain.
Traditional sourdough bread is made by a long fermentation of dough using naturally occurring anaerobic lactobacilli and aerobic wild yeasts. As opposed to the quicker method of making bread using cultivated yeast as a leavening agent,
- Making sourdough requires a “starter”. Once established, this ecosystem of beneficial lactobacilli and wild yeast suspended in a mixture of flour and water can be kept for hundreds of years by feeding it and using it; these microorganisms are not as fussy about their environmental conditions as those in baker’s yeast, and sourdough bread doesn’t go stale like commercial yeast- derived bread. Lactobacilli and wild yeast are everywhere: in unprocessed, whole grain flour, on fruits and vegetables, in the air (it is said that old house make good starters);
Benefits of Fermenting Grains
- Lactic acid fermentation drastically reduces phytic acid in non- heat- treated grains. Especially in wheat and rye (95- 100%), oats (39- 47%); however, lactic acid bacteria do not participate directly in phytate degradation, rather they lower the pH to provide favorable conditions for the grains own phytase activity. Reale et al, The importance of lactic acid bacteria for phytate degradation during cereal dough Fermentation. (2007 Apr 18) J Agric Food Chem. 55(8):2993- 7. ( PubMed Note that commercial breads use yeast, which will be inactive in an acidic environment, and so will not provide the lower pH for phytase activity
- Contain probiotics. These “good” bacteria”help maintain a healthy balance with “bad bacteria”in the gut, which helps digestion, detoxification, and nutrient absorption.
- Fermentation quite effectively reduces some lectins in grains. The real concern is the high content of wheat germ agglutinin (WGA) in wheat. WGA is not much reduced by fermentation, and even nanomolar concentrations can stimulate pro- inflammatory cytokines; AVOIDANCE IS PROBABLY YOUR BEST BET. Takes several days; most effective if fermentation is followed by high-heat cooking;
- Decreases the starchiness of grains. Probiotic bacteria eat the starches to produce acids;
- Basically, fermenting can NOT remove gluten. Well, unless fermented for about a month! – which is generally not worth the effort.
How to make sourdough starter
In a quart- sized jar (E.g. a wide- mouthed mason jar is excellent):
(1) 1st feeding. Add 1/4 Cup Water and 3/8 Cup of whole grain flour, mix vigorously then scrape down the sides; rye is a good starter grain, since it contains twice as many phytase enzymes as wheat;
(2) Cover loosely and place in a warm location (~65- 85°F). Expect to see a few bubbles forming after about 12 hours (indicating that the lactobacilli and wild yeasts are at work). You may also be able to detect a sour smell;The number of yeast microorganisms double every 2 hours – if there were 20 to start, after 12 hours there are over 1600, but not enough to make bread.
(3) 2nd Feeding. After the first 12 hours the starter needs feeding again – repeat steps (1) and (2)
(4) 3rd, 4th and successive Feedings. Allow 12 hours between feedings, but before each feeding, remove and toss 1/2 the starter and repeat steps (1) and (2) – this concentrates the lactobacilli and yeasts in the jar until there are millions of yeasts and lactobacilli. In a good starter, the yeast outnumber the lactobacilli;
When it doubles or triples in volume for 3 successive feedings:
(5) Mature and strengthen starter. Keep the starter at room temperature for 3 weeks and feed the starter twice daily for 3 weeks, repeating steps (1) and (2);
(6) Maintain starter. Like a child, a starter must be fed and cared for, unlike a child, you can keep it in the fridge!
- If you bake frequently. Keep starter at room temperature and feed twice daily (3xdaily in warmer climes); it will always be ready for baking 3- 4 hours after being fed;
- If you do not bake often (e.g. once a week or month). Keep starter in the fridge in a tightly closed container and feed once per week, as follows (even if you don’t use any). A starter can actually survive, but not thrive, up to a month without being fed:
- Remove 1/4 Cup starter, discard the rest;
- Add 1/4 Cup Water + 3/8 Cup flour and mix vigorously;
- Cover lightly and allow to sit for 1- 2 hours at room temperature until bubbly;
- Put a tight lid on jar and return to fridge to hibernate.
- You can use starter straight from the fridge or to speed up rise time, first bring it to room temperature;
Find a sourdough recipe you like that uses whole grains;
Buying sourdough bread
Most of us feel that we do not have the time to make sourdough and want to buy it “ready done”. Most sourdough breads available are either made with refined grains, or have not been made using traditional methods with a long fermentation time after soaking.
- How to spot a “fake”? Read the ingredients label! The real McCoy will have used a “starter” ( containing lactobacilli and/or wild yeast from the air), NOT added yeast.
- An artisan bakery is the likely source for traditional sourdough bread. ALL of the flour (not some) needs to be fermented at least 8- 12 hours, no added baker’s yeast, preferably whole or sprouted grains – ask questions.
References
Marshall Arebojie Azeke et al, Effect of germination on the phytase activity, phytate and total phosphorus contents of rice (Oryza sativa), maize (Zea mays), millet (Panicum miliaceum), sorghum (Sorghum bicolor) and wheat (Triticum aestivum) (2011) J Food Sci Tech Dec, 48(6): 724-729 PubMed
