Preparing Dal or Rice Before Cooking: Why Is It Important
In the ancient days, the Chinese were pioneers in carrying moong dal (mung beans) and sprouts for consumption during their voyages overseas, a practice that showcases the importance of these foods in their diet [1]. Today, the significance of soaking grains, rice, and legumes is still relevant, as a growing body of research highlights the numerous health benefits associated with this traditional preparation method.
Soaking grains and legumes helps break down antinutrients like phytic acid, which can bind to minerals such as zinc and iron, reducing their absorption [2][3]. This enhanced digestibility allows for better uptake of amino acids and other nutrients, supporting protein metabolism and muscle recovery [3][5]. Plant-based amino acids from grains and legumes become more bioavailable when soaked, especially when paired to form complete proteins (e.g., beans and rice) [3].
One of the most pressing concerns with grains is the presence of arsenic, a compound found in the earth's crust [4]. Soaking rice and rinsing it before cooking can help remove a portion of these contaminants, reducing arsenic levels by 25-30% [1]. Overnight soaking is particularly beneficial for oats and most nuts.
Soaking grains also offers benefits for blood sugar and metabolic health. By making carbohydrates more digestible, soaking can slightly lower the glycemic index, helping to prevent rapid spikes in blood sugar [2][3]. This is especially relevant for individuals with insulin resistance or Polycystic Ovary Syndrome (PCOS), as improved blood sugar regulation can help prevent insulin resistance—a common issue in PCOS [2].
The traditional diets of ancestors often included food soaking as a preparation method, and this practice continues in various cultures around the world. In Africa, corn is soaked overnight before being added to soups, while in Latin America, rice is fermented for a long time before cooking. Mexican corn cakes are fermented for two weeks in banana leaves, and Ethiopians make their distinctive bread by fermenting a grain called teff for several days. Traditionally in India, rice and lentils are fermented for at least two days before being used to prepare idli and dosas, or flour is fermented to make Bhatura.
Soaking grains, rice, and legumes is a simple, effective strategy to enhance nutrient absorption, reduce harmful substances, and support metabolic and hormonal health—especially important for individuals with PCOS or metabolic concerns [2][3][5].
| Benefit Area | How Soaking Helps | |-----------------------------|------------------------------------------------------------------------| | Nutrient Absorption | Reduces antinutrients, increases bioavailability of minerals/proteins | | Toxin Reduction | Lowers arsenic in rice; reduces other antinutrients in grains/legumes | | Blood Sugar Regulation | May lower glycemic index, reduces sugar spikes | | Metabolic/Hormonal Health | Supports better digestion, reduces inflammation, improves insulin sensitivity |
References: [1] Arsenic in Rice: What You Need to Know. (2019, April 26). Retrieved from https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/foodborne-illness/arsenic-in-rice/ct_index [2] Soaking Grains and Legumes: Why It Matters for PCOS and Metabolic Health. (n.d.). Retrieved from https://www.pcosdietsupport.com/soaking-grains-legumes-pcos-metabolic-health/ [3] The Importance of Soaking Grains and Legumes. (n.d.). Retrieved from https://www.westonaprice.org/health-topics/abcs-of-nutrition/the-importance-of-soaking-grains-and-legumes/ [4] Arsenic in Food. (2021, February 10). Retrieved from https://www.cdc.gov/arsenic/food/index.htm [5] The Benefits of Soaking Nuts and Seeds. (n.d.). Retrieved from https://www.thehealthyhomeeconomist.com/benefits-soaking-nuts-seeds/
Soaking grains, legumes, and rice not only aids in reducing antinutrients, enhancing the bioavailability of minerals and proteins for better nutrition, but it also helps lower arsenic levels in rice and reduce harmful substances in other grains and legumes. This process, additionally, may moderate blood sugar regulation by lowering the glycemic index and provide benefits for metabolic and hormonal health, particularly for individuals with PCOS or metabolic concerns.
