Soaking legumes to improve nutrition: How long should you soak for?

Question

Hello,

Concerning the soaking of legumes (lentils, in particular), can you soak them for extended periods of time, say over the period of 3 days? I've read on nutrition websites, such as Mercola.com and several others, that soaking of legumes like lentils can maximize the body's harnessing of certain nutrients.

Lastly, what effect, if any, would that have on the glycemic index and glycemic load of the legumes? Would there be a noticeable increase in both those measurements? We're talking days of soaking, not fermentation...

Thanks,

Av

Answer 1

Legumes is rich in fibers and protein. The only thing that our body don't absorb is fibers. Chances are that the nutrients on the skin would not be absorbed before it goes out our body. By soaking them for 2 or 3 days, if soften the legume's body, making the nutrient more readily absorb for our body. The only draw back is that if you do it for more than 3 days or whatever, the nutrients, especially water soluble ones, will leak out the water. So, in other words you don't want to do it for too long of a period and at the same time softening helps maximize your absorption.

Answer 2

Soaking legumes (beans in particular) is done to soften the outer shell and cut down the cooking time. I don't soak my lentils, but I do rinse them well and pick out any stems etc. Lentils are not high on the glycemic scale, unless you pair them with carrots and tomatoes.

Answer 3

I never soak my lentils & i dont know much about the glycemic only that lentils are very good for diabetics as my husband is borderline & can eat them often daily if he wants as its low GI

Answer 4

If you are a Diabetic I would suggest you contact them as they are the people who concentrate on glycemic index.
If you are that concerned contact them for suggested recipes.
Cheers!