I've heard that soaking dried beans for 24 hours reduces the phytate level, allowing for greater access to nutrients. Is this true?

Last Updated: 01/20/2019 Initially Posted: 06/10/2017

Soaking Beans to Remove Phytates -- white beans soaking in a bowl of water

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Answer:

Beans and other legumes contain "antinutrient" compounds, such as phytate, that can limit the body's absorption of nutrients, including iron, zinc, and calcium. Soaking can help reduce the amount of phytates, but research suggests that 24 hours is too long. See the full answer for details and related tips (including tips for grains, such as rice and oats, and whether adding citric acid to the water helps) >>

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