Walk into any grocery store recently and you’ll likely notice a huge trend- everything is sprouted or soaked. But what does sprouting and soaking really mean? And is it actually better for our health? And better yet, is it actually worth the (typically) higher price tag? Let’s break these questions down.
What’s the difference between sprouting and soaking?
Sprouting: Think of when you’re gardening. You take a seed, put it in the ground, and with enough water, nutrients and the right temperature the seed will start to sprout. Now, remember that many foods that we eat are actually “seeds”- think legumes like chickpeas, lentils and black beans, sunflower seeds, pumpkin seeds, almonds and quinoa. All seeds can be sprouted. In order to stop the sprouting process before turning into full-blown plants, we can dry or consume them, or add them to other products.
Soaking: Think of soaking as the initial step before actually sprouting a legume, grain, nut or seed. Many people soak beans before cooking to cut down on cooking time and reduce compounds that may cause gasiness in our digestive systems (although it’s not completely necessary, it’s definitely recommended).
Why should I sprout or soak my food?
Reduce phytic acid
Phytic acid (or phytate) is a compound found in plant-seeds that may decrease absorption of nutrients such as iron, zinc, and to a lesser extent, calcium by binding to these nutrients in the foods that we consume. Phytic acid may reduce absorption in these foods in the specific food that we’re eating, but will have no effect on absorption in subsequent meals or snacks.
Sprouting and soaking have been shown to reduce phytic acid by allowing it to leach into the soaking water, which we then pour down the drain, to make nutrients like iron and zinc more available for our bodies to absorb. Soaking and sprouting may also increase the activity of enzymes that break down phytic acid.
Sprouting may increase nutrients
Studies have shown that sprouting food may increase protein and other nutrients, such as protein, folate, magnesium, phosphorus, manganese, vitamin C and vitamin K.
How do I soak or sprout seeds?
Soaking: To soak legumes, nuts, seeds or whole grains, place in a bowl of fresh water with a splash of something acidic (apple cider vinegar or lemon juice works great) for anywhere from 20 minutes-24 hours. Make sure to change the water every 12 hours, if you plan to go that long. The length of time to soak will depend on the specific food that you’re soaking, as well as how much time you personally have. I typically recommend soaking for eight hours or overnight, but even soaking for a few hours before cooking may help to absorb more nutrients from food. Note that soaking will reduce cooking time, so make sure you keep an eye on whatever you’re cooking.
Sprouting: To sprout legumes, nuts, seeds or whole grains, first place seeds (example: about 2 tbsp of dried lentils will make about 1 cup of lentil sprouts) in a clean jar and fill almost to the top with water. Cover the jar with a few layers of cheesecloth, and let soak for 8-12 hours. Then, drain and rinse the seeds 2-3 times through the mesh cheesecloth layer. After the final rinse, tilt jar upside down at a 45-degree angle in a bowl (so the water can drain out) and cover with a dish towel and keep out of sunlight. Repeat the rinsing and draining process 2-3 times per day, for about 2-4 days until you see a tail form that’s about 2-3 times longer than the seed itself. Once the seeds have sprouted as much as you’d like, rinse and drain the sprouts very well and let them sit in a colander to drain and dry for at least 8 hours. Store the seed sprouts in the fridge in an airtight container for up to two weeks.
*Disclaimer: Because of the conditions that seeds are sprouted in (a warm and damp environment) and they are typically consumed raw or lightly cooked, they can be a breeding ground for bacteria such as Salmonella and E. Coli. Make your own sprouts at your own risk. Follow proper hygiene procedures such as washing your hands thoroughly before handling the sprouts.
The bottom line
Although sprouting and soaking may have beneficial effects, such as increasing protein and nutrient availability, it’s not completely necessary. I tell my clients that if the choice is between consuming legumes, grains, nuts or seeds that haven’t been soaked or sprouted or not consuming them at all, I’ll always recommend the former. Non-soaked or sprouted food is still perfectly nutritious. We are still able to obtain nutrients from our food without sprouting or soaking, so don’t let lack of time or ability to soak/sprout be a deterrent from eating these highly nutritious foods. If you are someone who suffers from digestive issues, you may benefit from consuming more soaked or sprouted foods. However, always make sure you check with your registered dietitian or physician.
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Helpful Resources:
Everything You Need to Know About Plant-Based Iron
Calcium on a Plant-Based Diet
Complete Guide to Weekly Grocery Shopping
Common Plant-Protein Myths Debunked
FAQs
The norm is 8-12 hours, but some soak for only 20 minutes, some occasionally soak in warm or hot water and for more or less time - Check the seed information pages for the seeds you are sprouting. Skim off any non-seeds that are floating on the water*.
Is soaking the same as sprouting? ›
Soaking: Think of soaking as the initial step before actually sprouting a legume, grain, nut or seed. Many people soak beans before cooking to cut down on cooking time and reduce compounds that may cause gasiness in our digestive systems (although it's not completely necessary, it's definitely recommended).
What are the benefits of soaking and sprouting? ›
Soaking and sprouting decreases the phytic acid which vastly improves their digestibility, the availability of the nutrients within them AND decreases those dodgy digestive moments.
Is it better to soak or sprout lentils? ›
Sprouting it aids in digestibility and bioavailablity, and makes them super quick cooking. It is often recommended that lentils be soaked to aid in digestion and cook time, but sprouting takes it an extra step further. Lentils are very high in protein, fibre, iron, magnesium and zinc.
What beans should not be sprouted? ›
Do not sprout kidney beans. Raw kidney beans contain the toxin phytohaemagglutinin. Kidney beans must be cooked to neutralize this toxin.
What happens if you soak sprouting seeds too long? ›
Some tender seeds will need only a couple of hours to begin swelling, while others can safely be left for 12 hours or even longer. However, aim to under-soak rather than over, as leaving them for too long risks rot setting in.
Can you use tap water for sprouting? ›
Your sprouts should grow without interference from chemicals found in tap water like chlorine or fluoride, not to mention unknown toxins that might be found like arsenic, lead, iron, bacteria, or viruses.
Do you put sprouting in the fridge? ›
Your home grown sprouts should easily keep for weeks (depending on the type of sprout) in the refrigerator.
Do you need to soak seeds before sprouting? ›
Almost all seeds can be pre-soaked, but it is large seeds, seeds with thick coats and wrinkled seeds that will benefit most. Small seeds benefit less and are difficult to handle when wet. Examples of seeds that benefit from soaking include peas, beets, cucumber, corn, squash, pumpkin and beans.
What is the disadvantage of sprouting? ›
For starters, they're rich in many nutrients. They're also said to improve your digestion and blood sugar levels, and possibly even fend off heart disease. However, sprouts are also frequently linked to cases of food poisoning, which makes people question whether the potential benefits are worth the risks.
Mung beans and lentils are the easiest and fastest to sprout. Alfalfa, chickpeas, and adzuki beans are also good for beginners, but need a little more time. Contaminated seeds are usually the source of sprout-related illness outbreaks, so getting clean seeds is essential.
What is the healthiest sprouting? ›
4 of the Healthiest Sprouts You Can Eat
- Bean Sprouts. Bean sprouts are among the easiest to grow as well as being commonly available. ...
- Alfalfa Sprouts. Alfalfa sprouts are best eaten raw, such as in sandwiches, to retain their crunchy texture. ...
- Lentil Sprouts. ...
- Sprouted Grains.
It's safe to sprout lentils at home when appropriately done. However, like any food, they can and will go bad if you're not careful. Bacteria from our environments are opportunistic. Excess water, warmth or heat can spoil your lentil sprouts and make them unsuitable for eating.
Can I eat raw sprouted lentils? ›
And on top of being good for you, sprouting opens new avenues for flavor: Sprouted lentils are grassy, crunchy, refreshing, and filling. Use them on slaws or salads, or crisp them up for a flavorful garnish.
Can you soak lentils too long? ›
Allow to soak for at least 4 hours or overnight and up to 24 hours for best results.
How long can sprouts sit in water? ›
I like to leave them overnight as I get more sprouts with a longer soaking time (I do 12 hours). Now, drain the soak water from the beans using a strainer and rinse them well. Be sure to drain them for a few minutes so they don't sit in any residual water.
Is it OK to leave sprouts in water overnight? ›
Step 2: Soak in ample room temperature water in a roomy bowl 6 hours to (ideally) overnight. The seeds often sprout at different times, so I like to keep them separate. Once you find seeds that have the same sprouting 'schedule', you can soak them together in one bowl. Just leave them on your counter overnight.
How long to soak seedlings in water? ›
Seed Soaking For Breaking Dormancy
Some seeds take a long time to germinate, and seed soaking can help to speed up the process. By soaking seeds in lukewarm water for 8-12 hours (some can go up to 24 hours, but never more than that), you help the seed to break dormancy and germinate faster.
How long do you soak bean sprouts? ›
Most beans should be soaked for 8-12 hours. The best way to do this is to soak the beans overnight or during the workday. Chick Peas and White Beans will soak sufficiently in a shorter time and you can get away with 4 hours for chickpeas and 6 for white beans.
