Expert explains why soak grains before cooking
Grains are a must-have in every person's diet, and in addition to being healthy, they are also very convenient and easy to prepare. In addition, they are a good side dish if you boil them properly.
Nutritionist Tetiana Lakusta shared why you should soak grains before cooking and how it affects your overall health on Instagram.
Why soak grains before cooking.
Source: Screenshot of the nutritionist's post on Instagram
1. Reduces cooking time
How to soak grains properly.
"The shorter the cooking time, the more benefits remain, the lower its glycemic load, and you spend less time on the cooking process," the nutritionist said.
2. Activates phytases
The enzyme breaks down phytic acid, which binds iron, zinc, and calcium.
"If you are at risk for deficiency of these minerals, it is very important to soak grains before cooking," the expert explained.
3. Activates alpha amylase
The shorter the cooking time, the more benefits remain.
"This enzyme breaks down carbohydrates, which helps people with irritable bowel syndrome digest better and avoid discomfort after eating. That's why grain used to be fermented before baking, for better digestion," the nutritionist summarized.
Time required for different grains:
- oats/oatmeal - 8-12 hours
- spelt, rye - 8 hours
- brown rice - 12 hours
- white rice - 9 hours
- wild rice - 5 hours
- pearl barley - 6 hours
- buckwheat - 5 hours
- millet - 5 hours
- quinoa, amaranth - 3 hours
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