Oregon State University Extension Service

Do soaked grains have more nutrients?

I recall learning that soaking grains before cooking them and using the water in the cooking is a good way to gain more nourishment than cooking without soaking. Please write details about soaking millet especially.

I am not in the habit of soaking grains so your question was an interesting one for me to investigate. Whole grains are wonderful in flavor and I'm glad you are using those such as millet.

Soaking is not necessary but it does appear to make it easier to digest and breaks down the phytic acid that blocks absorption of some nutrients. See this article from Food and Nutrition Magazine (https://foodandnutrition.org/blogs/stone-soup/case-soaking-grains/) for more information.

Soaked Millet: Add 1 cup millet to 2 cups warm water with 2 TB acid (lemon juice, apple cider vinegar, yogurt, etc), soak 7-8 hours; add salt if desired and simmer for 10-15 minutes. Check to see if done, may take more or less time, soaked grains have shorter cooking time.

Source URL: https://extension.oregonstate.edu/ask-expert/featured/do-soaked-grains-have-more-nutrients