Lentils are a healthy superfood that comes with an extremely impressive profile of nutrients. Lentil when blended with another plant-based protein makes a complete source of protein that can be used as a healthy alternative for meat and animal foods. Lentil offers lots of dietary fibre and complex carbs, while it is low in calories and fat and high in protein providing 9 grams of protein per half-cup cooked serving. Aside from these, it also contains a good amount of calcium, phosphorus, iron, and B complex vitamins making it an essential staple food across the globe.
There are several different varieties of lentils such as brown, green, yellow, and red that deliver indispensable health benefits. Well, as healthy as they are, lentils are also known to cause some tummy issues like bloating and flatulence to be more specific. The presence of anti-nutrient compounds in lentils is the culprit behind gas or flatulence. The good news is that anti-nutrients in lentils can be easily deactivated by soaking them in water. Read this article to learn about the many benefits of soaking lentils.
Also Read: Digestive Disorders: 7 Ways To Improve Gut Health
Why Should You Soak Lentils?
Certain pulses have a natural drive of causing gas and bloating in the body. Soaking mimics the natural germination process and changes the seed that is dormant and indigestible into a dal laden with nutrients and complete digestibility. It works to neutralise the anti-nutrients and promotes the secretion of key digestive enzymes. Evidence has revealed that soaking and boiling foods that contain lectins and phytates can naturally neutralize these compounds and possibly lessen digestive issues.
Benefits Of Soaking Lentils
Soaking lentils are known to enhance the rate of mineral absorption in the body. An enzyme phytase is activated when dal is soaked, which aids in breaking down phytic acid helps in binding calcium, iron, and zinc and makes the absorption process easier. While it also triggers a compound called amylase that breaks down complex starch in lentils and makes them easy to digest.
Soaking naturally deactivates the harmful compounds and activates all the goodness of the seed and increases its nutritional value manifold.
The process of soaking removes the gas-causing elements from the lentils. While legumes contain complex oligosaccharides, a type of complex sugar responsible for bloating and gas. Post-soaking the complex sugar is remarkably reduced thereby easing gas troubles. Additionally, soaking also reduces the cooking time of lentils and legumes.
How To Soak Right?
Soaking lentils for two- eight hours is mostly recommended.
In a bowl add the dal and rinse it with water, changing the water 3-4 times and clean it gently by stroking with your fingers. Now add water to a bowl and soak the dal for about 30 minutes to 2 hours depending on the type of lentil. Split dals can be soaked for 30 minutes or an hour, while whole pulses should be soaked for 2 hours.
Legumes, such as Rajma, chana, or chole, should be soaked for 8-12 hours before cooking or soaked overnight. The soaked water should be discarded as it includes tannins or phytic acid.
Remember to drain and refill the water when soaking beans and lentils. Refilling with fresh water twice during the soaking time helps to lessen gas and bloating.
Finally, drain the lentils, and rinse them with fresh cold water before the cooking process.
Frequently Asked Questions
Does Soaking Lentils Lower Gas Formation?
Soaking lentils for at least 4 hours, mostly overnight depending on the beans or lentils you choose helps in optimising gastrointestinal functions. However, discard the water used for soaking and after cooking lentils or beans ensure to rinse them well, so that any gas-producing carbohydrates are eliminated.
Does Soaking Lentils Make It Easier To Digest?
Yes, soaking lentils activates a substance called amylase, which breaks down complex starch in lentils, making it easier to digest. Also, the soaking process gets rid of all gas-causing compounds, thereby stimulating the digestion process. Lentils contain oligosaccharides which are complex sugars causing bloating and gas.
Will Soaking Lentils Improve Protein Content?
Yes, soaking lentils improves the absorption of zinc, calcium, iron, and protein, as well as reduces the phytic acid and tannins. Also, soaking lentils will make them palatable and softer and absorb more protein and minerals.
Should Lentils Be Washed?
Yes, lentils should be washed before cooking to remove any dust, dirt, impurities, and excess starch. Simply rinse them under cold water using a sieve.
What If You Don't Soak Lentils Before Cooking?
Without soaking, they may take slightly longer to cook, but still be edible and nutritious. Soaking can reduce cooking time and improve texture, but it is not necessary.
How Long To Rinse Lentils Before Cooking?
To remove any debris or excess starch, rinse lentils under cold running water for about two minutes or until the water runs clear.
Do You Need To Rinse A Can Of Lentils?
Yes, you should rinse canned lentils to remove excess sodium and any residual canning liquid. Drain and rinse them under cold water before using them to improve their flavour and texture.
Is It Safe To Eat Unwashed Lentils?
Eating unwashed lentils is generally safe but not ideal as they might contain dust or residues. Washing lentils helps ensure they are clean and ready for cooking.
When Should You Not Eat Lentils?
Avoid eating lentils if they have an off smell, unusual texture, or mold, as these are signs, they have gone bad. Also, if you have a specific allergy or intolerance to lentils, you should avoid them.
Why Can't You Eat Raw Lentils?
Raw lentils contain lectins and other anti-nutrients that can be harmful or difficult to digest. Cooking lentils neutralizes these substances, making them safe and easier to digest. Raw lentils can also be quite hard and unpleasant to eat.
Do Lentils Go Bad After Cooking?
Cooked lentils can spoil if left unrefrigerated for too long, usually within a few hours. In the refrigerator, they can last about three days. For longer storage, cooked lentils can be frozen for up to two months.
(This is article reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
- Polyphenol-Rich Lentils and Their Health Promoting Effects
Kumar Ganesan and Baojun Xu
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8039371/
