What should you do with the water after soaking grains — discard or not?

"It is important to note that the water, in which the grains were soaked, may contain bacteria or other contaminants, so it should be used with caution," said Sushma PS, dietitian, Jindal Naturecure Institute

As per Nutritional Science, you should continue to use this water for cooking or making dough. (Source: Pixabay)

We all know the importance of following healthy cooking practices to optimise nutrition. But what if we tell you that following certain prep-and-post prep time tweaks can also make a whole lot of difference? Yes, you read that right and that is exactly what we are here to tell you about today. So, let’s begin with making the most out of a common thing we all do on the regular — soaking pulses, which is essential before cooking because pulses and grains contain phytic acid that needs to be broken down for the body to absorb it properly for digestion. But what do you do with the water you soak them in — discard or use?

To answer this query, Juhi Kapoor, a holistic nutritionist, took to Instagram to share: “Throwing away water after soaking grains and pulses is not a good practice. The soaked water contains B vitamins, which get leeched into the water due to soaking.”

So what should one do? According to her, “As per nutritional science, you should continue to use this water for cooking or making dough. It is a common misconception that soaked water contains antinutrients and should be discarded.”

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A post shared by Juhi Kapoor | Holisitic Nutritionist & Yogini (@thejuhikapoor)

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Adding, Sushma PS, dietitian, Jindal Naturecure Institute told indianexpress.com, “The water used for soaking grains can be used for many purposes, so refrain from throwing it away. For example, it can be used to water plants or added to soups and stews to enhance their flavour and nutritional value. Some people also use this water to make fermented foods such as sourdough bread or kefir. However, it is important to note that the water, in which the grains were soaked, may contain bacteria or other contaminants, so it should be used with caution.”

However, according to Kapoor, this water does not contain any antinutrients. “The phytates which are present in grains or pulses are bound to minerals, and after soaking, are leeched in water. They are only unbound from the minerals, so they don’t get added to the water they were soaked in. “On the other hand, water soluble vitamins are leeched into water, like B vitamins,” she said.

ALSO READ | Nutrition alert: Should you soak nuts and dals?

Rules for soaking

*Wash grains and pulses well before soaking.

*Soak grain and pulses for 2-4 hours at room temperature.

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*If you are soaking whole grains and legumes, soak for 8-10 hours.

*Never discard water from soaking. Utilise it for nutrient benefit.

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