Soaking & Sprouting ... Is it necessary?

The short answer:  Absolutely!  The good news is not only will your seeds, nuts, grains, and beans be more nutritious, but they will taste better as well.  It is wonderful how nature works. 

Seeds, nuts, grains, and beans are protected by phytochemicals called enzyme inhibitors, which prevent premature germination (i.e., sprouting to form a new plant) until conditions are ideal for chance of survival.  While beneficial for  the propagation of the plant and its ensuring its survival of the plant species, these enzyme inhibits are detrimental to our health, especially in excess.  This is due to the enzyme inhibitors like phytic acid that reduces our body's ability to absorb certain minerals and proteins that are essential for proper bodily functions and good health.  By soaking, sprouting, and/or fermenting, the enzyme inhibitors can be greatly reduced, thereby mitigating the risk of nutritional deficiencies and other health issues.  

After soaking and sprouting: seeds, nuts, grains, and beans may be referred to as activated, living, germinated, sprouted, etc.  

Nut                         Soaking Time                Sprouting Time
Almond                  8-12 hours                       12 hours
Brazil Nut              Do not soak                     Does Not Sprout
Cashew                  2-2½ hours                       Does Not Sprout
Macadamia           Do not soak                     Does Not Sprout
Pecan                     4-6 hours                          Does Not Sprout
Pine Nut                 Do not soak                     Does Not Sprout
Pistachio                Do not soak                     Does Not Sprout
Walnut                   4 hours                             Does Not Sprout

Seeds                      Soaking Time                Sprouting Time
Alfalfa                     8 hours                             2-5 days
Chia   
Fenugreek             8 hours                             3-5 days
Flax                         8 hours                             Does Not Sprout
Hemp                      Do not soak                     Does Not Sprout
Pumpkin (Pepita)  8 hours                            1-2 days
Sesame                    8 hours                            1-2 days
Sunflower               2 hours                            2-3 days

Seeds                       Soaking Time                Sprouting Time
Adzuki                     8 hours                             3-5 days
Chickpea                 12 hours                           12 hours
Lentil                       8 hours                             12 hours
Mung                       24 hours                           2-5 days

Grains*                     Soaking Time                Sprouting Time
Barley                       6-8 hours                         2 days
Buckwheat              15 minutes                       1-2 days
Corn                          12 hours                          2-3 days
Kamut                      7 hours                             2-3 days
Millet                        8 hours                             2-3 days
Oat                            6 hours                             2-3 days
Quinoa                     2 hours                              1-2 days
Rice                           9 hours                             2-3 days
Rye                            8 hours                             2-3 days
Spelt                          8 hours                             2-3 days
Wheat                       7 hours                             2-3 days

*Grains and grain-like seeds.

Phytic acid:

• major phosphorus storage compound of most seeds and cereal grains.
• strong ability to bind to minerals (micro-nutrients), especially zinc, calcium, and iron.
• known as an enzyme inhibitor or a food inhibitor or antinutrient. 
• results in poor bioavailability of minerals, which may be protective in some cases.
• considered to be a natural antioxidant (logical for seed preservation).
• potential ability to reduce lipid peroxidation.
• acts as a preservative in foods.
• may serve to prevent the formation of free radicals.
•  may decrease plasma cholesterol and triglycerides levels.
• may protect against absorption of toxic heavy metals.
• phytase needed to break phytic acid down.
• fermentation, soaking, germination, and enzymatic treatment of grains with phytase enzyme helps to reduce and potentially eliminate phytic acid. 
  

References:

1. Jin R. Zhou & John W. Erdman Jr. (2009) Phytic acid in health and disease, Critical Reviews in Food Science and Nutrition, 35:6, 495-508, DOI: 10.1080/10408399509527712
   
2. J. Pallauf & G. Rimbach (2009) Nutritional significance of phytic acid and phytase, Archiv für Tierernaehrung, 50:4, 301-319, DOI: 10.1080/17450399709386141
3. Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, 52(2), 676–684. http://doi.org/10.1007/s13197-013-0978-y