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The longer I study health and nutrition the more I find that I am adopting a simple and traditional approach to the way I take care of myself. I am continually making adjustments to reflect my philosophy in all areas. For nutrition, I believe that foods we eat and the supplements we take must be as close as possible to the way nature created. In other words, whole.
In her book Nourishing Traditions, Sally Fallon cites extensive research on the health and nutrition of traditional cultures – who is healthiest, who lives the longest and the reasons why. She discusses at length our modern obsession with augmenting foods from their natural form, trendy diets, and the poor nutritional advice from the “establishment.” She is also a valuable author for vegetarians and vegans, although her suggestions for optimal health may create a dilemma as her argument for a balanced diet from all food sources is hefty and worth consideration.
I have been eating a whole food diet for about 10 years, believing that this is superior to the standard American fare of overly refined and processed foods. I was surprised to read that aspects of my whole food diet may be as detrimental to my health as a diet rich in sugar and refined foods!
Huh?
Sally Fallon points out that those who cook with whole grains and pulses such a quinoa, millet, rolled oats, bulgur, and lentils plus baking with kamut, spelt and whole wheat flours etc are wasting money and losing out on nutrients simply because they do not prepare the grains in a way that the body can absorb all the nutrients.
In fact, consuming grains that are refined or not prepared properly is now being recognized as a contributor to illness and disease. It would be good practice to be kind to your grains by learning the proper preparation methods in order to take full advantage of all the nutrients available.
Modern Cooking Methods Are Failing Us
Fallon states: All grains contain phytic acid in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains can lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit at first may lead to irritable bowel syndrome and other adverse effects. (italics mine)
The proteins in grain, such as gluten, are also very hard to digest. Strain on the digestive system to break down diets high in wheat can lead to the eventual development of allergies, celiac disease, mental illness, chronic indigestion, and candida.
The Power of Soaking and Fermentation
The simple practice of soaking or fermenting your grains and legumes in warm acidulated water for 12-24 hours will neutralize a large portion of the phytic acid. Soaking encourages the production of numerous enzymes which increases the amounts of many vitamins, especially B vitamins, vastly improving the nutritional benefits. Soaking also partially breaks down gluten and other difficult to digest proteins so that they are more readily absorbed.
All grains with gluten should be soaked or fermented. This includes oats, rye, barley, and wheat. All flour products used for baking including kamut, spelt and wheat should also be soaked in an acidic medium for 12 to 24 hours.
The soaking mixture is generally warm water with about 2Tbs of yogurt, Kefir or whey. It’s really quite amazing to see the difference in the grain after this process.
image credit: WordRidden
Really…It’s Easy!
Before you get overwhelmed at the though of spending even more time on your meals, I have found that soaking and fermenting has been pretty simple to implement. While I’m not ready to get into fermenting veggies and fruits just yet, adjusting how I prepare grains has been fairly simple.
Here are few ideas to consider:
- Fermentation is practical, frugal, healthy and timeless.
- If you are eating “quick oats” because you are short on time in the morning, soaking is the answer for you. Not only can you switch to healthier oats such as rolled or steel cut oats, but now your cooking time has been cut in half!
- Consider slowly eliminating all boxed cereals out of your pantry. Even the granola, spelt and other fancy “whole grain” cereals! They are highly refined, expensive and of little benefit to your health.
- Get a couple of bowls soaking each week and slowly eliminate canned beans from your pantry, saving you even more money.
- Source out great recipes using whole grains (I will slowly be adding them here as well) and create a simple meal plan so you know what to have soaking 12-24 hours in advance.
Nourishing Traditions is a great read. Fermentation is just one part of the 700 page cookbook that will totally transform the way you think about food (and what is “healthy”). We have made numerous changes at home that I’ll continue to blog about in the days to follow.
Looking for more information on fermentation?
The Nourishing Gourmet, inspired from Nourishing Traditions is a great place to start. Kimi is an experienced gourmet of frugal and traditional cooking and she shares her tried and true methods on her blog.
Wild Fermentation website and book brings back the lost art of fermentation with an impressive list of recipes and links.
National Center for Home Food Preservation
Are you a “fermenting” family?! Share your thoughts and experience in the comments below.
These are my thoughts on living a healthy and simple life. I'm a modern mom with some simple ideas, a little common sense and a natural philosophy. This is the sanest way I know how to navigate the 21 century.
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Supplementing your diet with whole food nutritional supplements may be necessary to support overall health.
This is some amazing information. Thank you! I don’t know if I will not start fermenting and soaking everything but this is great incentive to start out.
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It’s been an interesting changeover, learning to ferment and soak my foods. Not having any experience in this area and with no-one to learn from I’ve spent hours browsing youtube and have tentatively eaten foods that I thought might just kill me if i’d made it wrong!
My first sourdough was a disaster, my first kefir took quite some time before it tasted reasonable (if its ever ‘funky’/too yeasty I use it to make pancakes or muffins), my first fermented veges got thrown out because I didn’t trust them… but I’ve grown in leaps and bounds and have now shown my mum how to ferment veges and make kombucha and I recently spent a week at the snow making sourdough bread and pizza’s for a large group of people – very satisfying!
My family is a fan of rolled oats & other grains. I never thought that a lot of nutrients are lost with plain cooking. When my husband was hospitalized a few years back & was told to go on a soft food diet, she did say that instant oats were almost useless especially in terms of fiber content because it was too processed and that rolled oats were the best option. Glad I came across this site. I will definitely try soaking.
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