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
Soaking is what it sounds like: you're soaking the beans, grains, nuts and seeds before cooking. Sprouting can come after soaking and allows the food to germinate or sprout (much like it would if you were growing it in the ground for food) before cooking.
How many hours to soak for sprouts? ›
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*.
How long to soak grain for sprouting? ›
A full 24-hour soak for whole grains is usually enough to bring most seeds and grains to the verge of germination, and it's long enough to inactivate the anti-nutrients (the enzyme inhibitors and phytates). It also hydrates the grain, so that it doesn't need to hydrate itself in our belly.
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 happens if you soak sprouts too long? ›
Soaking too long can waterlog seeds and Soaking in hot water can "cook" them, so it is follows that if you can get all of your seeds soaked in 12 hours they are much better off. If you are in a pinch for time you can use 90-100° water to cut the soak time down.
Do you soak beans before sprouting? ›
To sprout beans, soak them overnight at room temperature, then drain and rinse the beans in fresh water. Continue rinsing twice per day until the beans form sprouts. Sprouted beans, like soaked bans, will cook faster than dry beans.
Do I need to rinse sprouts in fridge? ›
Storing your sprouts
Firstly, you always want to give them a final rinse in water before leaving out to air dry for 8-12 hours. You do not want to be putting damp sprouts into the fridge – that's a recipe for bacterial contamination.
Which sprouting seeds are the healthiest? ›
Nutrient-rich seeds for sprouting include alfalfa, broccoli, radish, and mung beans. These sprouts are packed with vitamins, minerals, and antioxidants.
Do you need to soak seeds before sprouting? ›
As a general rule of thumb, your seeds will sprout even if you don't soak your seeds before planting, but with soaking, the germination time decreases, and the germination rate increases. Seeds that have a continual flow of moisture to uptake have much higher chances of success.
What are the best nuts to sprout? ›
Almost all of the most popular nuts and seeds can be sprouted! If you're looking for somewhere to start, try almonds, cashews, walnuts, alfalfa seeds, or sunflower seeds.
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.
Which grains are best for sprouts? ›
If we talk about grains, then wheat, barley, maize, ragi, sprouted millet, and paddy can be sprouted and eaten regularly. Apart from this, if we talk about seeds, then you can eat alpha-alpha, fenugreek seeds, date palm seeds, pumpkin seeds, pumpkin, and watermelon seeds after sprouting.
What are the best sprouts to eat raw? ›
Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries. Sprouts are also a nutrient-dense food. One cup of alfalfa sprouts has a mere 8 calories and is a good source of vitamin K.
Which lentils are best for sprouting? ›
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. You can use most varieties of lentils, but green, black, and de Puy lentils work best.
Do I drain lentils after soaking? ›
Fill the jar with water and rest overnight as the dried seeds absorb water and rehydrate. In the morning drain the jar thoroughly and rinse the lentils with lots of water once again, but this time drain the works thoroughly and rest the mason jar on its side.
What is the disadvantage of sprouting? ›
Raw Sprouts May Contain Harmful Bacteria
The fact that sprouts are generally consumed raw or only slightly cooked adds to this risk. The reason raw sprouts are especially risky is because they must be grown in warm, humid conditions in which harmful bacteria such as E. coli and Salmonella also happen to thrive.
What is considered sprouting? ›
Sprouting is the natural process by which seeds or spores germinate and put out shoots, and already established plants produce new leaves or buds, or other structures experience further growth.
What does it mean when a plant is sprouting? ›
A sprout is just what it sounds like—the very first growth of the plant as the seed pops open, before any true leaves appear. From each seed, there's growth that happens upward and downward simultaneously. The radicle, otherwise known as the plant's first root, heads downward looking for nutrition and water.
