Soak It Up: The Science Behind Phytic Acid, Lectins, and Gluten

Phytic Acid

Phytic Acid is known as a food inhibitor, binding to specific micronutrients (iron, calcium, manganese, and zinc) and rendering them unusable by the body. 

It's the major storage form of phosphorus—commonly found in legumes, seeds and nuts (though it can also be found in cereals and  oils as well). This typically affects mammals with single-stomachs (monogastric); i.e. humans due to our lack of phytase (the enzyme that helps break down phytic acid, or phytates). Unfortunately, consumption of foods with high phytic acid may lead to malnutrition in many individuals, which is why treatment methods such as soaking or sprouting are recommended, increasing nutrition value and digestibility.

Let's Talk Lectins

Lectins bind to carbohydrates, acting as agglutinins (coagulating and thickening blood cells) within the body. This causes inflammation and digestive upset in affected or sensitive individuals.

Similar to phytic acid, the binding properties of lectin cause inflammatory responses (such as leaky gut syndrome, deteriorated microbiome, bloating, or gastric upset) due to the body's lack of enzymes capable to break lectin down. Lectin is water-soluble and lives on the outer layer of the plant, so soaking or sprouting inactivates the toxic component of the plant protein. 

What's Up With Gluten, Anyway?

Gluten is the general term for the storage of proteins found in wheat grains, often refering to the complex mixture of gliadin & glutenin.

Gluten exists in major grains, such as Wheat, Rye, Barley and Spelt, and is even commonly used in vegan cuisine as meat replacements (AKA a textured wheat protein called "Seitan"). The not-so-healthy component is found in the gliadin, a peptide sequence that is highly resistant to digestion in the GI tract (and the cause of Celiac/Coeliac Disease— an inflammatory or autoimmune response triggered by the body's inability to digest foods containing wheat). Since gluten is used as a thickener, and in breads (as it can cause the dough to rise), it is added to many processed foods— even foods you wouldn't suspect— and gluten intolerances are on the rise.

Sprouted lentils

Soaking it Up

Generally speaking, the method of soaking is similar among seeds, legumes and grains. What varies is the amount of water added, and the length of time you soak them (though most methods point to covering with two inches of water). The theory is that the longer you soak, the less time will be required to cook, and thus the the prepared food will be easier to digest (due to the removed/inactivated phytic acid and lectin content). 

Soaking Beans and Lentils

Pre-Soaking: Placing the beans/legumes in a saucepan and cover by two inches (or: 2-3 cups of water per cup of legumes). Boil for two minutes, take the pan off the heat, cover and allow to stand for two hours. 

Soaking: Using prep methods above (i.e. adding beans to a saucepan covered with water), soak the legumes in water for 8 hours (or overnight), but be mindful to place the pan in the refrigerator so that fermentation does not occur. Always drain the soaking liquid and rinse the beans with clean water before cooking. 

Soaking Rice and Grains

Pre-Soaking: In this instance, a quick 'pre-soak' would be rinsing the grains until the water runs clear. This method works best for grains such as basmati rice, or jasmine rice, but can also be used with brown rice (though it will inherently take longer to cook brown rice). 

Soaking: The lengthier soaking method would be to soak for 8 hours or overnight in cool or room-temperature water; sometimes up to 48 hours (depending on the type of grain). The longer you soak, the more digestible the grain becomes, though it is imperative to be mindful of the temperature and the length of time to keep an optimal texture. If soaking longer than a day, do rinse and change the water to prevent mold. Another tip when soaking for the 7-8 hour range would be to add in a splash of something acidic (i.e. ACV or lemon juice) to break the phytic acid down a bit quicker. It is recommended to cover during the lengthy process of soaking, so as to keep out any dust, particles, or unwanted visitors (i.e. flies, if you're using an acid while soaking).