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 proteinper 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 flatulenceto be more specific. The presence of anti-nutrient compounds in lentils is the culprit behind gas or flatulence. The good news is that anti-nutrient in lentils can be easily deactivated by soaking them in water. Read this article to know 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 the 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, that aids in breaking down phytic acid and 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.
Also Read: Toor /Arhar Dal: 5 Nutritional Reasons On Why You Should Eat This Protein Rich Legume Daily
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.
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
FAQs
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.
Why do you soak lentils before cooking? ›
Soaking lentils and legumes is not just great for better nutrient absorption, but it also helps in stimulating Amylase, which is a molecule that helps in breaking the complex starch in lentils and legumes, making them easier to digest.
Does cooking lentils destroy the protein? ›
Cooking lentils in boiling water significantly increased protein, starch, IDF, TDF, resistant starch, Ca, Cu and Mn content, whereas reduced ash, Fe, K, Mg, P, Zn, TIA, phytic acid, tannins, sucrose and oligosaccharides were observed.
How long to soak lentils to reduce gas? ›
Aim to soak your beans or lentils for at least 4 hours, and preferably overnight. Dump the soaking water (i.e. don't use it to cook the beans). Then be sure to give your beans/lentils a good rinse before cooking to wash away those gas-producing carbohydrates. Introduce them slowly.
Why do you need to rinse lentils before cooking? ›
It's highly recommended that you rinse and sort lentils before cooking them. Because of their small size, plus how they are grown and harvested, they are particularly prone to having bits of grit and chaff clinging to them.
Is it OK to cook lentils without soaking? ›
Lentils to do not require soaking like other pulses. Rinse your lentils with fresh water before boiling to remove any dust or debris. Cook on a stovetop, using 3 cups of liquid (water, stock, etc) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size.
Can lentils cause gas? ›
Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.
What are the disadvantages of eating lentils? ›
Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.
Which color lentil is healthiest? ›
Black Lentils (Beluga lentils)
Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
Can I eat lentils every day? ›
Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.
Lentils contain lysine, which is an essential amino acid.
Furthermore, experts confirm that very high doses of lysine might produce stomach discomfort and diarrhea.
Are lentils good for your gut? ›
Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function ( 5 ).
Do I drain lentils after soaking? ›
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.
Why are my lentils still hard after cooking? ›
Keep them moist.
If you don't want dry, hard lentils, make sure to keep a little liquid in the pot! You can always add a little more if the water is evaporating faster than they cook.
What happens if you forgot to rinse lentils? ›
It'll be fine. The reason you rinse lentils is to remove any small rocks, husks, and rodent droppings that might have gotten in there.
What makes lentils taste better? ›
4) Add some flavor boosters, if you'd like.
Add some salt, maybe a bay leaf, and maybe a clove of garlic (peeled but left whole). Some recipes will warn you to never add salt to beans or lentils while they're cooking (they say it'll prevent them from cooking through), but it's simply not true!
What is the quick soak method for lentils? ›
To soak, I generally rinse and then cover with triple the amount of fresh water, leave overnight on the countertop and rinse the next day. Forgot to soak overnight? Try a quick soak: pour over boiling water and leave to sit for 3 hours before rinsing and draining and proceeding with your recipe.
Can you eat raw lentils? ›
Raw lentils, like other legumes, contain a protein called lectin that binds to your digestive tract and can result in several toxic reactions, such as diarrhea and vomiting.
Which lentils are easiest to digest? ›
The easiest to digest are split yellow mung daal, chilka mung daal (split but with the green skins still on) and split red lentils. You can eat these daily without a problem, especially yellow mung daal. Ones that are moderately easy to digest include French puy lentils, toor daal, whole mung beans and adzuki beans.
Why do lentils foam when cooking? ›
caused by a substance in the beans called saponins. cook lentils after removing the foam.
