Soaking & Sprouting Guide

Posted on: August 17, 2012 Category: Health & Wellness

Soaking and sprouting increases the digestibility and nutritional benefits of seeds, nuts, grains and legumes exponentially. Sprouts are high in vitamins, minerals, and are very alkalizing. They are also great additions to salads, stir-frys,wraps and sandwiches. Delicious, good for you, amazing!

Benefits of soaking & sprouting

  • Seeds and nuts remain in a dormant state until they are sprouted. After sprouting,  germination begins, and this starts the life process of the seeds and increases the enzyme content, which in turn increases digestibility.
  • Sprouting removes enzyme inhibitors, which are chemicals in nuts and seeds that act as a protective mechanism for the seed.
  • Soaking turns nutrients into simpler, more digestible forms. (Proteins into amino acids; carbohydrates into simple sugars; fats into fatty acids)
  • Soaking grains such as brown rice makes the grain softer and is less taxing on the digestive system.
  • Sprouts – and soaked nuts and seeds – are high in electrical energy (which makes them revitalizing), nucleic acids, vitamins, RNA, DNA and minerals.
  • Sprouting turns seeds/nuts more alkaline-forming.
  • Nutritional value of grains and seeds increases (around 50%-400% increase!) through sprouting and soaking.
  • Sprouting turns seeds and nuts easy to digest. As enzyme inhibitors are removed, the protein can be easily broken down. This means that less energy is required for digestion and assimilation. (And in turn also means more energy for performance, skin repair, metabolism and other functions of the body!)

How to sprout

Now that you know all the amazing benefits of sprouting, let’s talk about how to sprout seeds and nuts. You can sprout any beans, grains, seeds and nuts to enjoy the benefits of sprouting.


1. Place seeds/nuts in a bowl and cover them with water. (Make sure the water level is 5cm/3 inches when soaking nuts as nuts will expand after being sprouted)

2. Soaking times differ between different seeds, nuts, and grains. However, don’t get bogged down by the times (I don’t usually follow them either). As a general rule, I always soak my seeds/nuts overnight, rinse + drain them in the morning, and prepare them for lunch in the morning, or for dinner after I get home from uni. Alternatively, soak them in the morning, and they’ll be ready by evening/dinner time!

3. After soaking, rinse them well with water to remove enzyme inhibitors.

4. Store in the refrigerator for 2-3 days, or use them immediately.

-> This is where I stop for nuts and grains. For beans and legumes, I usually take it a step further and sprout them if I have the time and patience to do so. I love sprouting buckwheat & mung beans!

Sprout beans, legumes & seeds

  1. To sprout, rinse and drain your beans or seeds twice daily (I put them in a nut milk bag and just run water over the bag to rinse them).
  2. Harvest after 2-3 days.

Sprouts should taste crisp. If they’re sour, they have gone too long – and you should start over again.

Store sprouts in a glass jar and keep for up to a week.

Happy sprouting!

Jia Ni xo

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  1. I’m a bit behind on my blog reading, but this is a great post! So informative! I don’t do a lot of soaking or sprouting, but it’s definitely something I’ve been thinking about more lately. I didn’t realize that it could increase the nutritional value up to 400%.Tthat’s freaking crazy!

  2. “Nutritional value of grains and seeds increases (around 50%-400% increase!)” WOW, seriously? Maybe that’s why I started to feel better after started to soak all my nuts and grains :)

  3. Lynda says:

    Hi, where did you get your nut milk bag? Thanks.

  4. Leslie Green says:

    Great article — I’m getting started on my almonds NOW! Thank you!

  5. Kate Gorton says:

    I take it the nuts need to be raw? Is there a good place to get them? All I seem to find are the dry-roasted kind at the supermarket.

    • April says:

      I buy raw nuts and seed at They are great! The quality is amazing, the prices are very reasonable and their customer service can’t be beat.