Can we use the soaked water for millets? Does millet need to be soaked?

Do millets contain anti-nutrients?

Yes, they do. In fact, all whole grains, including oats, contain phytates, which bind to minerals and make their absorption difficult for the body. 

Soaking is the first step toward reducing anti-nutrients from millets. Soak for at least 6-8 hours to make digestion easier. Discard the soaked water and then proceed to the next step of cooking. Remove foam from top to reduce gassy elements from millets.

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Is it necessary to soak millets?

How long do you need to soak millet?

Can you eat soaked millet?

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Unlocking Millets' Nutritional Potential Through Soaking

Beyond enhancing taste and texture, soaking millets can optimize their nutrient bioavailability. Here's how the simple practice of submerging these grains in water cultivates nutritional virtues:

Phytate Breakdown 

Millets naturally contain phytate compounds, which trap minerals like iron, zinc and calcium, preventing absorption. Soaking activates the grain's innate phytase enzyme to dismantle phytate, liberating the bound minerals. Studies confirm an 8-12 hour soak slashes phytate levels significantly, allowing us to assimilate more minerals.

Enhanced Digestibility

Soaking alters complex carbohydrates and phosphorus storage molecules into easier-to-digest forms. This unburdens the digestive system, easing bloating and discomfort some experience with unsoaked millets. Additionally, broken down starches enable more efficient nutrient uptake. 

Flavor and Texture Improvement

A good soak tenderizes millets' outer bran, yielding a pleasantly chewy texture. This makes millets more palatable, especially for children and older adults. The process also coaxes out millets’ inherent sweet, nutty essence.

Research shows that thanks to phytate breakdown, iron absorption doubles, zinc absorption rises 20-30% and calcium absorption also increases with soaked millets.

While soaking alone cannot neutralize all mineral-binding phytates, it remains a simple, effective strategy to help assimilate more of these grains’ traced minerals. Coupled with mineral absorption-enhancers like vitamin C, soaking unleashes millets’ full potential.

How long should millet be soaked before cooking?

Soaking the millets overnight is a safe practice. Soaking breaks down the phytic acid in millets or for that matter grains and nuts. Phytic acid hinders the absorption of minerals and nutrients in food, including calcium, iron, and zinc. How? Phytates bind to minerals and nutrients and make their absorption difficult in the gut. Your tummy finds it tough to digest millets in that case. So soaking millets and draining off that soaked water makes it easier on your tummy. 

Are millets safe for thyroid?

Does millet need to be soaked?

Yes, without soaking, you may not be able to derive benefits from millets.

How much water do you need to soak millets?

You may rinse millets well before soaking in at least double the amount of water. Use 1: 3 cups of water.

1 cup millets and 3 cups of water

How long should foxtail millet be soaked?

All millets should be soaked overnight or for at least 6 hours.

Soaking is a safe food practice that helps remove chemical and non-chemical toxicants that are an environmental hazard even in organic fields.

Can we use the soaked water for millets?

This is one of the most controversial questions around. Soaking ensures the breakdown and removal of phytic acid. This is well accepted. Usually, this consists of unabsorbed minerals that were deposited on the millet's hard part. Certainly, water with phytic acid should not be used as it can cause intestinal and gut problems.

The outer layer of millets contains some minerals that are difficult for the grain itself to absorb and use for nutritional purposes. The human body is not capable to digest them either.

If we use soaked water, these minerals will enter our bodies. Since they are heavy in nature, they can cause multiple neurological disorders and deposit on the kidneys and liver.  People with weak digestion can suffer badly due to this.

There are some toxins, such as tannins and saponins, which cover the outer layer of every grain, including millets.  These are un-palatable and unabsorbable in the body. When we soak the millet, these toxic elements are released into the water. Using the same water can be an issue.

What Has Ayurveda to Say

If you go through specific literature in Ayurveda dealing with millets, it suggests systematic eating. For example, one millet at a time and no multigrain millets.  This is to ensure that you can easily eat and digest that particular type of millet. 

Soaking only aids in absorption and digestion by eliminating gut-resistant anti-nutrients from it. Traditional practice is always to soak millets. During visits to tribal hamlets, who are original users of these millets, we found that they give soaked water to animals, which is not for human use.  

Specifically, they give this water to animals with multiple stomachs, such as cows, who have 10 times more digestive power than humans.  Also, a few Ayurveda literature point out that millets are coated with certain anti-nutrients that can increase "bata" and therefore, they suggest soaking and getting rid of those anti-nutrients. 

Certainly, the soaked water has all these anti-nutrients that should not be going into your body. Agriculture Science also shows that millets have a natural hard indigestible covering that goes into the water in which they are soaked. 

The decrease in phytic acid during malting may be attributed to the leaching of phytates during hydration at the time of germination. As a result, there is an increase in the enzyme phytase activity, which breaks down phytic acid. Research says cooking millets in the same soaked water does not increase phytate degradation.

Here are the research papers to back this.

https://www.ijcmas.com/7-2-2018/Sneha%20Shigihalli,%20et%20al.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/

How do you soak and cook millet?

Overnight soaking is the best way to use millets. Cook millets in double the amount of water. You may cook in an open pot, mud vessel, or pressure cooker.

Do you need to wash millet before cooking?

Absolutely. Rinse millets well before soaking and cooking. 

How long should millets be soaked?

At least 6-8 hours

What are the side effects of Millets?

Although there are no side effects of millets, overreliance or indulgence might cause problems for some people with specific health issues. Remember, millets induce weight loss and you might lose a lot of weight on a millet diet.

can we eat millet in navratri fast?

What happens if I eat millets daily?

You will get protein, fiber and amino acids in your diet. You might lose weight quickly with millets because they create a feeling of fullness easily and you end up eating less. 

Is millet better than oats?

Each ingredient has its nutrient value. So we cannot say one is better than the other. Both have phytates and you should know how to eat both.

What is the best time to eat millets?

Lunch (anytime)

Which is the healthiest millet?

All millets are healthy. Foxtail millet is touted to be one of the healthiest. Little millet is good for cholesterol, heart, and diabetets. 

Does millet cause thyroid problems?

Well, not directly.

Can hypothyroid people eat millets?

Yes, but exercise caution in indulging in a millet diet. Avoid pearl millet or bajra if you have thyroid issues. Such micronutrients like Pearl Millet might cause thyroid dysfunction. 

"Pearl millet is a type of millet that is rich in C-glycosylflavones, which was shown to have similar activities to methimazole in animal studies. In vitro studies in rats, C-glycosylflavones inhibited 85% of Thyroid Peroxidase enzyme." (SOURCE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282437/)

Which millet is best for thyroid?

Little millet

Can hypothyroid people eat millets?

Yes. Avoid indulging in millets

What can be made from millet flour? 

You can literally use millet flour or powder the same way as whole wheat flour.

I have hundreds of millet recipes on my youtube channel.

Can millet be cooked?

You cannot eat millets without cooking.

 Which millet is good for breakfast? 

Choose little millet for breakfast.

What can be made from Kodo millet?

Anything and everything- from kodo chapati to paratha, biscuits, among others.

Which millet is good for Chapathi? 

All millets

Can I grind millet into flour? 

I do that at home and have a detailed video on making millet flour at home.

Who should not eat millets?

People with digestive and intestinal disorders might want to avoid millets as they can cause delayed digestion. Those with thyroid issues should limit the use of millets.

Millet Recipes