Deliciously Organic

Organic, Grain Free, Gluten Free, Paleo Recipes and Thyroid Health

  • Start Here
  • The Blog
  • Thyroid Disease
  • Recipes
  • Cookbooks
    • The Grain-Free Family Table
    • Deliciously Organic
  • Favorites
  • The Shop
    • Cart
    • Checkout
    • My Account
  • Members Only:
  • Weekly Meal Plan Subscription
  • Thyroid Support and Health Course

April 5, 2017

The Benefits of Soaking Nuts, Seeds, Grains and Legumes

525shares
  • Share
  • Tweet

The Benefits of Soaking Nuts, Seeds, Grains and Legumes

Humans have eaten grains, legumes, nuts and seeds for thousands of years. Traditionally, people soaked these foods before cooking them to promote easier to digestion. Somewhere along the way, we forgot about this important step and now consume these foods without the proper preparation.

All grains, legumes, nuts and seeds contain anti-nutrients that require neutralization. Nuts and seeds contain enzyme inhibitors that block digestion – potentially causing negative effects on the health of the body. Grains and legumes contain phytic acid that robs the body of important minerals like magnesium, calcium, zinc, copper and iron.

Over time, when we consume these foods without properly preparing them, serious health issues like leaky gut, irritable bowel syndrome (IBS), and autoimmune problems can arise.

Here at Deliciously Organic, we often talk about avoiding grains; but after you’ve taken measures to heal your digestive system, you can usually add healthy, soaked grains back into your diet. This can be especially helpful for people dealing with adrenal issues.

Soaking these foods may sound intimidating, but it’s actually very easy! It basically involves putting the food in a bowl, covering it with water, adding a neutralizer, letting it sit at room temperature, and then draining.

It takes a little forethought, but your body will certainly thank you!

Soaking Grains:

If you need to avoid grains right now because you’re on a healing diet, just save this info for later.

Rice and Millet: Place 2 cups of grain into a large mixing bowl and cover with 2 cups of warm water. Stir in 2 tablespoons of fresh lemon juice or apple cider vinegar. Leave the bowl at room temperature for 7 hours. Drain, rinse, and then cook as usual.

Quinoa: Place 2 cups of quinoa into a large mixing bowl and cover with 6 cups of water. Stir in 1 tablespoon of fresh lemon juice or apple cider vinegar. Leave at room temperature for 24 hours. Drain, rinse, and then cook as usual.

All other grains: Place 2 cups of grain into a large mixing bowl and cover with 2 cups of warm water. Stir in 2 tablespoons of fresh lemon juice or apple cider vinegar. Leave the bowl at room temperature for 12-24 hours. Drain, rinse, and then cook as usual, or dry in a dehydrator.

Soaking Legumes:

For Kidney, Pinto, Navy, White, and Black Beans: Place 2 cups of beans into a large mixing bowl and cover with warm water. Stir in 2 pinches of baking soda. Leave at room temperature and soak for at least 18-24 hours total. Every 7 hours, drain the beans, cover with warm water again and stir in another 2 pinches of baking soda.

Drain, rinse, and cook in a large pot or slow cooker. Avoid using a pressure cooker as the extremely high temperature and pressure will denature the protein and can destroy other nutrients in the legumes.

Lentils: Place 2 cups of lentils into a large mixing bowl and cover with warm water. Stir in 2 tablespoons of lemon juice or apple cider vinegar. Leave at room temperature and soak for at least 7 hours.

Drain, rinse, and cook in a large pot or slow cooker. Avoid using a pressure cooker as the extremely high temperature and pressure will denature the protein and can destroy other nutrients in the legumes.

Garbanzo Beans: Place 2 cups of beans into a large mixing bowl and cover with warm water. Stir in 2 tablespoons of fresh lemon juice or apple cider vinegar. Leave at room temperature and soak for at least 24 hours.

Drain, rinse, and cook in a large pot or slow cooker. Avoid using a pressure cooker as the extremely high temperature and pressure will denature the protein and can destroy other nutrients in the legumes.

Soaking Nuts and Seeds:

All nuts: Place 4 cups of raw, shelled nuts into a large mixing bowl. Cover with water and stir in 1 tablespoon of Celtic sea salt. Soak (see chart below for specific soaking times). Drain and then place in a dehydrator, or spread the nuts on a large baking sheet lined with unbleached parchment paper and dehydrate them in a warm oven (under 150ºF) for 12 to 24 hours. I usually let the nuts dehydrate in my oven overnight.

Almonds: 7-8 hours
Brazil Nuts: 4-6 hours
Cashews: 3-6 hours
Flaxseeds: 7-8 hours
Hazelnuts: 7-8 hours
Macadamia Nuts: 6-7 hours
Pecans: 7 hours
Pine Nuts: 7 hours
Pistachios: 4 hours
Pumpkin Seeds: 7-8 hours
Sesame Seeds: 7-8 hours
Sunflower Seeds: 4 hours
Walnuts: 6 hours

Source: Biodynamic Wellness

Posts may contain affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.

Filed Under: Thyroid Disease, Thyroid Disease, Uncategorized | 49 Comments

Did you enjoy this post?

Sign up for FREE updates!

Receive my "Top 50 Tips to Help Heal Your Thyroid" when you subscribe!

You may also enjoy these posts

Braised Beans with Tomatoes and HerbsWholesome Baby Food8 Ways to Detox Your Liver Naturally and GentlyEssential Oils for StressEssential Oils for Respiratory Support

49 Comments

  1. Mollie

    April 6, 2017 at 4:07 pm

    Why are garbanzo beans neutralized with acid and other beans neutralized with a base?
    to Mollie" aria-label='Reply to this comment to Mollie'>Reply to this comment
  2. Colleen

    April 7, 2017 at 12:54 pm

    After you dehydrate the nuts how do you store them and how long are they good for?
    to Colleen" aria-label='Reply to this comment to Colleen'>Reply to this comment
    • Deliciously Organic

      April 7, 2017 at 4:23 pm

      I store them in glass jars in the pantry or freezer. They last for about 6 months.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  3. Katie

    April 7, 2017 at 1:34 pm

    I want to thank you for reaching out to all of us. I am just starting this healing process with the Lord and am trying to stay positive for my husband and 5 children. I take 2 steps forward and 1 step back. I'm addicted to sugar and caffeine and it's tearing apart my gut..... I will be soaking my nuts for now on. And hopefully in a couple of years, I can eat grains again. Jesus is my Guide!! The Way the Truth and the Life
    to Katie" aria-label='Reply to this comment to Katie'>Reply to this comment
  4. Peggi

    April 7, 2017 at 1:45 pm

    Should you roast the nuts after soaking and drying?
    to Peggi" aria-label='Reply to this comment to Peggi'>Reply to this comment
    • Deliciously Organic

      April 7, 2017 at 4:23 pm

      No need to roast. After drying, they will be crispy. Also, the high heat used for roasting can kill the good oils in the nuts, so best to dry at lower temps.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  5. MerriLyn Hurd

    April 7, 2017 at 5:58 pm

    Wow thank you. I didn't know some of this.
    to MerriLyn Hurd" aria-label='Reply to this comment to MerriLyn Hurd'>Reply to this comment
    • Lizzette

      March 23, 2020 at 10:35 am

      I bought Brazil nuts out of the shell is that ok? Also I do not have Celtic salt. Is there another type of salt that can be used in place of Celtic?
      to Lizzette" aria-label='Reply to this comment to Lizzette'>Reply to this comment
      • Deliciously Organic

        March 27, 2020 at 8:13 am

        You can use Himalayan or another kind of unprocessed salt.
        to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • Barbara Michals

        April 14, 2020 at 10:46 pm

        So when I buy shelled nuts from the store they have not already done the soak process.
        to Barbara Michals" aria-label='Reply to this comment to Barbara Michals'>Reply to this comment
  6. Sara

    April 9, 2017 at 4:31 am

    I don't buy all of my nuts shelled. Specifically pecans and almonds. Would you still recommend soaking them first and should I use the same amount of time that's posted on the chart?
    to Sara" aria-label='Reply to this comment to Sara'>Reply to this comment
    • Deliciously Organic

      April 11, 2017 at 9:45 am

      After they are shelled, then yes, use the same amount of time posted on the chart.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  7. Julie

    April 10, 2017 at 7:33 am

    Do you soak roasted nuts? what about eating roasted nuts- do they no have the same benefits of raw? I would like to hear your thoughts on them. Can you soak rinse and just set out to dry- do they need to be dried in a oven? Thank you, Julie
    to Julie" aria-label='Reply to this comment to Julie'>Reply to this comment
    • Deliciously Organic

      April 11, 2017 at 9:44 am

      Roasting will destroy many of the good oils in the nuts, so drying them at a low heat is optimal. It's best to dry them in an oven or dehydrator, because it will take too long for them to air-dry and will probably start to grow mold. When soaking/dehydrating, always start with raw nuts.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  8. Linda

    April 14, 2017 at 2:17 pm

    I'm anxious to try soaking garbanzo beans. I know someone who makes a delicious hummus using raw, soaked garbanzo beans. My biggest hang-up is finding a good tahini.
    to Linda" aria-label='Reply to this comment to Linda'>Reply to this comment
  9. Renee

    October 25, 2017 at 11:30 pm

    Thank you for this well-written and comprehensive guide. Found your clear details about nuts especially helpful, as this is the first time I have seen it fully explained. One thing: I have read elsewhere that it is crucial to boil both kidney beans and black beans for at least 10 minutes before finishing them at a simmer or in a slow cooker, in order to rid them of a toxin. Have you heard differently? Also, I just saw a tip from Martha Stewart saying to allow beans to cool in their own broth to prevent the skins from splitting. Going to try that (and hope it works!).
    to Renee" aria-label='Reply to this comment to Renee'>Reply to this comment
    • Deliciously Organic

      October 26, 2017 at 9:44 am

      I've never heard of that before, so I can't really say.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  10. beth

    February 2, 2018 at 7:24 pm

    Is it a problem to put it in the fridge or leave out until the morning to dehydrate in oven? I don't want the oven to run all night...
    to beth" aria-label='Reply to this comment to beth'>Reply to this comment
  11. Olivia Hermosillo

    February 11, 2018 at 4:29 pm

    Hi Carrie! The lowest my oven goes is 170 degrees. Is this too high? If so, my only other solution is buying a dehydrator I guess...
    to Olivia Hermosillo" aria-label='Reply to this comment to Olivia Hermosillo'>Reply to this comment
    • Deliciously Organic

      February 13, 2018 at 11:48 am

      170 is fine. That's as low as my oven goes as well. :)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  12. April

    March 4, 2019 at 6:10 pm

    I thought cashews weren't raw because of the heat they use to remove the shell. Also, I read on a different blog, that oats are low in the enzyme phytase, needed to neutralize the phytate and that wheat could be added to neutralize the phytate. I have added wheat grains to my oatmeal in a nut bag so I can remove the wheat after the soak. Curious of your thoughts on these.
    to April" aria-label='Reply to this comment to April'>Reply to this comment
  13. Susan Foran

    March 30, 2019 at 11:21 pm

    First, Thank You! This is my second batch of brazil nuts. Is there a reason your instructions don't include rinsing the nuts after soaking and before drying? Both the grains and legumes instruct to rinse after soaking. Seemed reasonable to rinse the nuts so I did.
    to Susan Foran" aria-label='Reply to this comment to Susan Foran'>Reply to this comment
    • Deliciously Organic

      April 1, 2019 at 9:54 am

      No reason. You can rinse them if you like!
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  14. Lisa

    April 26, 2019 at 8:15 am

    For the Brazil nuts, are there any substitutions for celtic sea salt?
    to Lisa" aria-label='Reply to this comment to Lisa'>Reply to this comment
    • Deliciously Organic

      April 26, 2019 at 11:22 am

      There isn't a sub.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  15. M

    April 28, 2019 at 8:16 pm

    Are sprouted seeds as good as soaked ones? Is there a difference? Thank you.
    to M" aria-label='Reply to this comment to M'>Reply to this comment
    • Deliciously Organic

      April 29, 2019 at 11:32 am

      Yes, they are just as good. They have been soaked long enough to sprout.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  16. rachel landau

    July 25, 2019 at 5:48 am

    hi you suggested soaking shelled nuts. is there a reason for using shelled? eg sesame seeds I read they are the healthiest whole so that's hat I bought. what about almonds? are you talking about nuts like pistachous..that the shell can't be eaten? if I am soaking a half cup of sesame seeds how much sea salt do I use? 3 tsp? how much water to soak in? can I use them right away even if they are wet or do I need to dry it? thanks so much
    to rachel landau" aria-label='Reply to this comment to rachel landau'>Reply to this comment
  17. Donna kuhn

    January 16, 2020 at 8:56 pm

    What about hand parched wild rice.. harvested in MN... do they need to be soaked as well?
    to Donna kuhn" aria-label='Reply to this comment to Donna kuhn'>Reply to this comment
  18. Amy

    March 17, 2020 at 2:51 pm

    How long would you soak dried black eyed peas?
    to Amy" aria-label='Reply to this comment to Amy'>Reply to this comment
  19. Lizzette

    March 30, 2020 at 10:34 pm

    I purchased raw Brazil nuts. Should I still soak and put in oven?
    to Lizzette" aria-label='Reply to this comment to Lizzette'>Reply to this comment
    • Deliciously Organic

      March 31, 2020 at 11:03 am

      Yes
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  20. Alexis Seymour

    August 8, 2020 at 4:13 pm

    Hi Carrie, Thank you for all the great tips! Can you just soak the amount of nuts you want to eat at a meal and not have to dehydrate?
    to Alexis Seymour" aria-label='Reply to this comment to Alexis Seymour'>Reply to this comment
    • Deliciously Organic

      August 10, 2020 at 12:18 pm

      You can, but they are wet and kinda soft after soaking, so it just depends on if you like the texture or not.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  21. Molly

    August 10, 2020 at 11:35 am

    I have started making sure to soak by black beans before making soup after reading this awhile ago. I just thought I'd ask if it matters if you cover the bowl or not? I have not been and then wondered if I should. Probably a silly question but feel like sometimes I miss the important details and don't realize it for years :/
    to Molly" aria-label='Reply to this comment to Molly'>Reply to this comment
    • Deliciously Organic

      August 10, 2020 at 12:17 pm

      You don't need to cover the bowl. I always leave it on the counter uncovered. :)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  22. Jessie

    August 22, 2020 at 8:10 am

    Hi Carrie, what do think about using store bought nut flours and nut butters in baking? Do you know if the nuts in these products are soaked and/or the phytic acid content is reduced?
    to Jessie" aria-label='Reply to this comment to Jessie'>Reply to this comment
    • Deliciously Organic

      August 24, 2020 at 11:37 am

      Most of the phytic acid is in the skin, so using blanched nut flours on occasion is ok.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  23. Jessica

    August 26, 2020 at 11:36 am

    I have a dehydrator feature on my air fryer. Any idea how long in the dehydrator to leave them?
    to Jessica" aria-label='Reply to this comment to Jessica'>Reply to this comment
    • Deliciously Organic

      August 27, 2020 at 8:45 am

      I'd refer to the instruction manual that came with your air fryer.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  24. Clpalmat

    October 31, 2020 at 12:30 pm

    So the last batch of lentils I soaked I only need to use a few of them in my recipe and I put the rest in the refrigerator. They sprouted. How do you store these things after you do this? Do you need to cook them all and then freeze them, can they be frozen after they are soaked but not cooked? It would be nice to know how to proceed after you follow the directions above. Thank you!
    to Clpalmat" aria-label='Reply to this comment to Clpalmat'>Reply to this comment
    • Deliciously Organic

      November 3, 2020 at 9:43 am

      If they sprouted, I recommend going ahead and cooking them. I don't think it would be a good idea to soak them and then freeze before cooking. It might change the texture of the lentil.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  25. Vickie Hopperton

    January 3, 2021 at 5:25 pm

    Hi Carrie :) I am really sodium sensitive (high blood pressure) Would soaking in baking soda increase the sodium content ? I cannot use lemon or apple cider vinegar Thank You and Happy New Year !!
    to Vickie Hopperton" aria-label='Reply to this comment to Vickie Hopperton'>Reply to this comment
    • Deliciously Organic

      January 4, 2021 at 11:46 am

      I'm not sure how much of the sodium bicarbonate is absorbed into the beans, so I'm not sure.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment

Trackbacks

  1. Dairy-Free Green Goddess Dressing (Paleo) - Deliciously Organic says:
    May 4, 2019 at 10:46 am
    […] cashews are soaked overnight, drained and then pureed with water, herbs, lemon, garlic, and anchovies to create a creamy […]
    to Dairy-Free Green Goddess Dressing (Paleo) - Deliciously Organic" aria-label='Reply to this comment to Dairy-Free Green Goddess Dressing (Paleo) - Deliciously Organic'>Reply to this comment
  2. Sheet Pan Chicken Meatballs with Broccoli (Grain-Free, Paleo) - says:
    May 28, 2019 at 11:52 am
    […] like to pair this recipe with either cauliflower “rice” or soaked rice (if you can tolerate rice). You can always add more variety to the recipe by adding other […]
    to Sheet Pan Chicken Meatballs with Broccoli (Grain-Free, Paleo) -" aria-label='Reply to this comment to Sheet Pan Chicken Meatballs with Broccoli (Grain-Free, Paleo) -'>Reply to this comment
  3. 10 Essential Nutrients for the Thyroid - Hypothyroid, Hashimoto's and more says:
    June 19, 2019 at 9:41 am
    […] meats (beef, chicken, pork, lamb, etc.) Pastured eggs Raw dairy Wild fish Cultured yogurt Soaked almonds and lima […]
    to 10 Essential Nutrients for the Thyroid - Hypothyroid, Hashimoto's and more" aria-label='Reply to this comment to 10 Essential Nutrients for the Thyroid - Hypothyroid, Hashimoto's and more'>Reply to this comment
  4. Healthy Food Isn’t Tasty. Isn’t It? – Information Communication says:
    October 6, 2019 at 12:56 pm
    […] which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper […]
    to Healthy Food Isn’t Tasty. Isn’t It? – Information Communication" aria-label='Reply to this comment to Healthy Food Isn’t Tasty. Isn’t It? – Information Communication'>Reply to this comment
  5. How to do an elimination diet - The healing warrior says:
    May 31, 2020 at 2:06 am
    […] Dr Amy Myers advises also to take out gluten free grains and legumes during the elimination diet. I left them in the ok list because I understand that if you are vegetarian that may be difficult to do without them. But if you decide to eat them, it’s important to soak them in water. Here, you can read about the hours you need to soak grains, legumes, nuts and seeds. […]
    to How to do an elimination diet - The healing warrior" aria-label='Reply to this comment to How to do an elimination diet - The healing warrior'>Reply to this comment

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Hi, I’m Carrie Vitt, NTP
Welcome to Deliciously Organic

Through unprocessed, organic food and detox I’ve reversed Hashimoto’s disease, chronic migraines, IBS and eczema.

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • About
  • Contact
  • Privacy
  • Terms

Subscribe Now & Receive My

Top 50 Tips and Resources to
Support Your Thyroid

Download the List

How I Reversed Hashimoto’s Disease with Diet, Detox and Lifestyle

Grain-Free Family Table Widget

Favorites

Best Diet for Hypothyroidism, Hashimoto’s, Hyperthyroidism, or Graves (Foods to Eat and Foods to Avoid)

15 Flavored Water Recipes

Bacon, Potato and Broccoli Frittata (Grain-Free)

Hypothyroidism: the Symptoms, Cause, and First Steps to Take

Creamy Lemon Chicken with Spinach and Artichokes (Grain-Free)

  • Home
  • Blog
  • About
  • Shop
  • Contact
  • Privacy Policy
  • Terms of Use

All content copyright © 2021 Deliciously Organic  •  All Rights Reserved  •  Site Design by Emily White Designs