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

I would like to point out that deficiencies of iron, zinc, and calcium due to phytates are unlikely to occur in most people living in developed countries and eating a varied diet.

The deficiencies are common in populations whose diet (often due to famine, drought, poverty, refuge status) consists almost entirely of a single high-phytate food, supplemented, if at all, with small amounts of just a few other foods. Much of the research I've seen has been done to address this problem.

Although soaking beans in a particular way might be important for people who have reason to pay special attention to their intake of those minerals, my personal experience leads me to think that a healthy person with a varied diet does not have to worry about doing so.

I eat a serving of beans (cooked in their soaking water), a handful of nuts, and one to three servings of whole grains every day, and according to my blood tests am not even borderline deficient in iron, zinc, or calcium. (Besides fruits and veg, I eat a little dairy, occasional fish, but no other meat.)

I thought this might ease some minds.

When you say it's not worth soaking grains, does this extend to quinoa and buckwheat too?

Aren't the complex sugars part of the benefit of beans?

I have read that pressure cooking dry beans without soaking improves their nutrition. But one would not be removing the water, actually using less water.
Is there any research on the effects of pressure cooking?
Thank you.

do the canned beans have to be soaked

I thought soaking rice is one of the ways to lower the arsenic level. But you are saying not to soak rice because it will cause loss of nutrients. So what is the deal, to soak or not to soak?

Are canned beans pre-soaked before cooking? I have read that the antioxidant value of canned beans is higher than cooked unless steamed or pressure cooked. Thanks.

I love the information I get from Consumer Labs. FYI, I never buy a product unless it's been rated by CL.
My question is.... I'm an incredibly lazy, spontaneous meal preparer. Do you know if canned beans have had the antinutrient phytate soaked out of them? Thank you.

I buy (dried) sprouted lentils, because they're supposed to be more digestible and nutritious. Since pre-soaking is part of the sprouting process, I'm guessing that no further soaking is needed to remove phytates from sprouted lentils before cooking them. Any information on this?

Any idea of there is a minimum about if soaking water necessary to get the benefits of soaking beans?

How about just cooking the beans for 2 or 3. Days as they do in Mexico and other countries before they mash them into a paste. They don't pre soak them.Does this reduce the phytates and preserve nutritional value .

There is a substitute for soaking dried beans for hours; it saves a lot of time. I put them in a pot with lots of water, bring to a boil and cook for 2 minutes. Turn off the heat and let them sit for 1-2 hours. After that, drain the water, rinse, and start all over with fresh water to finish cooking the beans. Have done that for years, and assume that it reduces the phytate levels sufficiently, since I have never become ill from them and it does greatly reduce their gas-producing ability as well as soaking. Got this method from an online cooking site. Any comments?

You comment that it is important to drain the water and use new water to cook the beans to further reduce antinutrient levels. What is the effect of draining the water then cooking in chicken or beef broth? Any added benefit or not?

I have been rinsing legumes after soaking but with grains, I cook them in the same water after soaking. Maybe this would help preserve the nutrients and the benefits of soaking?

I have read (Nourishing Traditions) that adding whey, yogurt, or lemon juice is important to the soaking process. Has Consumer Lab checked this effect on beans? Would love to have all the stuff in Nourishing Traditions by Sally Fallon studied by CL so the public would see how ahead of her time and important her findings and the Weston A. Price Foundation is!

What would your advice on oats be, because I've also heard of similar issues with phytates for oats?

Thank you so much for the article!
Does anyone know how soaking for sprouting impacts the nutrient level in general (beans, grains, rice)?
I have been soaking (not sprouting) organic brown rice prior to cooking. Is this information also applicable to soaking rice/grains?
Thanks for any comment.