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Soak Your Beans? Why and How

On their face, beans appear to be high in salt. However, you are consuming about half the salt in your beans that you would be if you didn’t soak them. If beans make up a large part of your diet, there is an easy way to increase your absorption of this mineral. Soak your beans overnight in very warm water (140 degrees Fahrenheit to start) to reduce the mineral inhibitors in your beans. You can increase your absorption of the minerals in the beans by 50-100%.

Seeds, legumes, nuts, and seeds contain phytic acid. These mineral inhibitors vary within these food groups and within groups. The amount is bad from mineral digestion. Soybeans as a group are high in mineral inhibitors as are peanuts. The whole legume world is different but they all contain phytic acid and should be prepared properly to give your body the most nutrients it provides.

In many such foods, cooking together reduces mineral inhibitor levels, but relying on cooking phytic acid from beans is ineffective. A 1980 study examined three cooked beans, kidney beans retained 92% of their phytate after cooking, black-eyed peas retained 87%, and kidney beans 64%.

Some people grow beans to slow down – they water them and let them grow until they form tails. Sprouts increase the amount of the vitamin and, to some extent, reduce the levels of this mineral inhibitor. A second study showed that after five days of germination, peas retained about 60% of phytic acid and lentils retained about 50%. Cooking above the sprouts reduces the content but if your main goal is to eat beans instead of beans, there is an easier and more effective way.

Soak the beans
Many of our grandmothers used to soak beans for quick cooking. It saved her cooking time and, unknowingly, increased her salt intake because it reduced phytic acid.

In one study, after 18 hours of soaking, broad beans retained 30% of their original phytic acid, pinto beans 47% and kidney beans 48%. These results are better than cooking and sprouting and should be added to the loss of phytic acid by cooking these soaked beans. However, we can do much better.

Soak your beans in very warm water
One study soaked California white beans for three hours at various temperatures. Neither extreme heat nor extreme cold was effective in reducing phytic acid. The most effective wet temperature was 140º Fahrenheit.

Remember that the heat to study soaked beans for only three hours. Long immersion and high temperatures are your best option.

Recommended wet method
Pour your water into a kettle and mix hot water with filtered or tap water. Cover the beans with water and put them in a warm place. Consider soaking your beans the morning of the day you plan to cook them. While they drink water, I add warm water. Don’t worry too much about getting or maintaining 140º Fahrenheit, just give the beans enough time to soak in the warm water. In fact, we have heard field reports that storing beans for long periods of time leads to unwanted “fun”.

After soaking, start the beans and cook them according to their condition. They will cook much faster than recipes that start with unsoaked beans.

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