Soaking Grains & Legumes + The Truth About Phytic Acid
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- čas přidán 7. 08. 2024
- Is phytic acid a villain that robs our nutrients or is it a valuable nutrient itself with impressive health benefits? Watch this video to find out! I also explain how to soak grains and legumes to get the most nutrients out of them, so we can get the best of both worlds: some phytic acid for the health benefits but not so much that it would rob our nutrients. Balance is always key! I also explain what I personally do when it comes to dealing with phytic acid.
Thank you so much for watching! What's your stance on phytic acid? Let me know in the comments!
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Simply yours,
Vita xx
Disclaimer: my videos aren't meant to give medical advice, treat, cure, or diagnose. All I do is share everything I learn during my own healing and self-improvement journey. Please do your own research before trying anything, talk to your health practitioner, especially if you're pregnant or are taking medications, and remember to always make well informed decisions because knowledge is power.
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Soak, soak, soak, soak. Always soak your legumes. Eastern Indians have been doing this for centuries. Latin America has done it forever as well. It's only our culture that doesn't know how to diffuse these mini-gas bombs... the answer is simple. Soak overnight. Cook the next day. I change the water at least twice. (before bed, and when I wake up, then Instapot after work.)
It seems as though many things we consider healthy actually have major drawbacks ,such as the acid in nuts and quinoa ,which I just now discovered. Sigh ,many times I long for the days when eating was a carefree and enjoyable experience, and not ridden with confusion fear and guilt .If you follow all the dietary suggestions, and the very contrary nature of many claims to what is good or bad, it seems like starvation is the only viable diet ,or you simply just give up eating healthy and have a nice cheese burger and fries ,like I'm doing now .
You can totally unlearn the diet dogma and learn to relax around food again. It takes time but it's possible. I did it! Stressing about food causes more damage than actual food. All food is good food, as long as it's great quality and not processed. But even processed food from time to time is totally OK. Just think less and listen to your body more!
Rhe phytic acid found in nuts and quinoa is not a drawback. It’s a major benefit. It has powerful anti-cancer properties. It’s very good for your health and well-bring and digestive system.
I think most of what our ancestors ate and food preparation methods were all correct. It's all these modern doctors who warn about phytic acids and stuff and how nuts and grains are bad without touching on the fact that Asian cultures have always soaked their grains to remove these things.
The main thing is to remember that there are not really healthy or unhealthy foods. Every food is part of a diet and the large scale diet is what's more or less beneficial.
You are so cool, and this video is so cool! Thank you for making such valuable content! I have spent so much time learning about health but I never heard about phytic acid being good for you before! I mean how awesome and liberating is this!!!!
Exactly! That's what I really wanted to share this information. It set me free as well. Thank you so much for supporting my work!
good to hear a non bias opinion. thank you for sharing your trials and errors.
Thank you I am going to also watch your Spelt sourdough.
Thanks so much for this!💗
Thank you for making this video. I've avoided all nuts and beans for so long and lentil bread was my favourite bread sub. Omw to some lentils for a breakfast bread🥰
I was aware of phytic acid, but never concerned myself with it. Truthfully, I didn't know about all its implications until your video, but since you covered the benefits too, I probably won't change my philosophy much.
If I may request a video, I'd love to hear your thoughts on cooked vs raw vegetables. I've always thought the more raw the better, but I've heard that cooking some veggies helps to release their nutrients.
Thanks, Vita! Your channel is a wealth of information.
That's a great topic actually. I'll add it to my to do list. Thank you for watching my videos! ❤
Some vegetables need to be cooked and some vegetables need not be cooked. For example, all Chinese vegetables except tomato and cucumber, need to be cooked!
Wow! Thanks so much for this! I have Lupus and have worn myself out, soaking and dehydrating. On top of that I am grinding my grains to make spelt flour. I try to use gluten free to quiet the autoimmune issues. Needless to say, that's really hard. I'm going to try organic spelt soaked and also try making sourdough next. Again, thanks so much for this!
Look up Goodbye Lupus on Ut
Very helpful content. Thanks.
Thank you for watching!
Thanks for the video I was getting nervous like what you went through
Another fantastic video, full of great info!,,another small tip is to change the soaking water few times,,and when cooking chickpeas i put 1/4 teaspoon baking soda,,,,Thank you
Thank you for sharing! ❤
What is the baking soda for?
@@katydid2k that's the way it's done in México, soaking all legumes with baking soda makes them easy to digest.
@@marmanrike3244 baking soda is alkaline, I've seen another video saying that acid soaking helps the phytase in legumes. Which one to believe? Baking soda or vinegar? 😵
We need more considerate people like you. acv
Thank you for these awesome teaching tips on how to soak Beas 😋😋😋😋😋😋😋
Healthy, wise & sweet!
Lots of great info =)
Thank you for watching!
i would love to know what sources you have for the benefits of Phytic Acid
You are absolutely right
I praise your common sense ... thanks Vita. subbed !
Thank you so much!
Thank you for your insight.. I am wondering .. Pyroluria makes people pee out zinc... If this is the case then should I just increase my intake of zinc and other minerals..to compensate for phytic acid?
Some say that Pylorulia is caused by copper deficiency (or in other words, bad copper absorption). xx
I LOVE buckwheat groats,I eat them with honey or sugar and put some fruit in it,I swear its so yummy.....I never eat buckwheat in salty version only in sweet version and its amazing
How interesting! I've never eaten a sweet version of buckwheat groats.
@@Vitalivesfree oh Vita you should try them for sure ,they are yummy and very healthy :-)put a bit of chopped banana and some berries in it and some sugar and they are SO delicious yum
Is it need to remove the soaked water for grain (oat and wholegrain)？
You can rinse if you like, but I don't think it's necessary as the phytic acid is broken down anyway. xx
Do you discard the water after soaking? Is the phytic acid still in that water?
In theory, phytic acid is supposed to break down, so there shouldn't be any left in the water. But most people rinse anyway. ❤️
can I put them in the fridge and soak them overnight as I worried they will go bad ? I am living in tropical climate country
Yes, of course.
Some grains (e.g cracked wheat) and legumes (canned kidney beans...) sometimes give me gases, does this mean I should stop eating them? Thanks!
Try soaking them properly like I explained in the video and see if it makes a difference. Also, check what you're pairing them with. Perhaps it's the combination with the other foods that causes gases. Digestive enzymes could help you digest those foods better as well. xx
VitaLivesFree, thanks will definitely try..
Are there more people who concur with you about phytic acid is not dangerous. you mentioned Dr. Fuhrmann. Anyone else.
if it is not that bad, that would solve many of my current issues. ..s soaking and especially fermenting is such a pain.
I have a query about the water that is used for soaking the beans. Should it be used for cooking the beans or should it be discarded?
Traditionally it's been discarded. I discard it , too. xx
Thank you for your reply. Does the same hold true for sprouts as well?
What do you mean by sprouts? Legumes aren't really in water while they're sprouting. xx
Light soaking for a few hours or overnight is fine, but you don't have to eat that way all the time . Soaking is specially good with beans and wheat in reducing gas. Phytic acid won't hurt mineral intake in a diverse diet.
@@darknightsoup You can buy other varieties of wheat, like khorosan wheat, einkorn, etc. It costs a little more but it's worth it.
Can we soak white rice overnight or 24 or more to help reduce phytic acid? Is it possible?
Yes, you can soak rice. 💖
@@Vitalivesfree should I do this with wild rice?
Hello Vita, Thank you for your video! Just curious does fermenting oatmeal remove the phytic acid? Or does it need to be rinsed?
As far as I understand, it neutralises it, so in theory rinsing shouldn't be necessary. xx
Hi Vita, Thank you for your videos they are so informative. I wondering if low thyroid would have a problem with eating grains. I went to a thyroid doctor only did TSH and T4 the Tsh was low at 56. I think that I have a low thyroid. Tired a lot. What book would you recommend to really understand the thyroid. He also scared me out of the pomp thyroid pills I ordered. So not sure if they would have worked. frustrated. Thanks. xx
Gluten might be a problem if you're sensitive to it, so I would definitely try to go off it for a few months, just to see if it makes any difference. Other grains are great for thyroid. I made a video in the past about my top book recommendations for Hashimoto's healing. Here it is: czcams.com/video/PFkZ_R3T7S0/video.html. Also the Stop The Thyroid Madness group on Facebook is an incredible source of information and support for any thyroid patient. Their website and Facebook group have all the information you need if you want to try the Thai NDT. Hundreds of people have had their lives saved by it over there. Wishing you lots of healing!
Interesting video, but where are the sources? I like to always read the sources for claims because otherwise, I can't really know if I agree or not. Thanks!
Sometimes I add blogposts with all the links to research, but this particular video didn't have a corresponding blogpost. The data is very easy to find though. Just google "phytic acid health benefits" or "neutralise phytic acid" and you'll find all the information you need.
I have actually heard all of this before but have been trying to find the research behind real food claims lately. Google is a bit like opening a can of worms but I guess I will have to do that.
I think it depends on the situation
If you eat beans peas or lentils a couple times a week and have a healthy diet then I don't think it matters , but I do think it matters if you eat beans or lentils as a staple every day then I would definitely go the traditional route of soaking and fermentation.
Soaking and fermenting is a lot of work and wears me out. Traditionally not everyone soaked/fermented they used dried grains and cooked them. I feel like we’re all picking out molecules to focus on and and not really understanding food is medicine. We could isolate certain reasons why meat can be bad or we can say they all benefit us.
@@MemoryPallace Yes that's a great point!
I honestly don't know whether there are scientific significant benefits in soaking and fermenting these foods. Speaking for myself, I've substituted a lot of daily meat with fermented porridge (oats + wholemeal wheat) and fermented red lentils. And as you mentioned to prepare and ferment the porridge takes at least 15 - 20 minutes of work every day, but fermenting the red lentils is very easy and can be done in a minute or two.
I like to soak quinoa because it sprouts so easily and quickly. I just like it better that way. I don't like beans although I like lentils. And buckwheat makes my throat itch so I don't eat that either.
I am one of those people who have been trying to figure out the right things to eat. I have tried different styles of eating...vegetarian, vegan, paleo and keto. I have never been able to stick to any of them.
The only one I was able to stick to for any length of time was vegetarian but only for a couple years. I was also in my 20s (early 50s now) and had awful eating habits at that time.
Vegan I tried a number of times and each time found myself ravenous for meat after a while. Paleo...I don't do so well with potatoes and I love oatmeal and quinoa. And then keto was difficult because I got really scary heart palpitations at night. I also could not get satisfied on it no matter how much fat I ate.
I still feel like I'm chasing my tail and feel like I'm not sure what the heck to eat though. I have some health issues but I think I'm just going to let go of all this fear and confusion around food and just eat the food I like that falls under the whole and real food category.
Your videos help a lot but I do watch, listen and read so much about health and nutrition, the contradictions make it so difficult. Ok, I'm gonna go watch your video on intuitive eating again now. Lol.
I personally think it's best to read and obsess about nutrition less because all it does is create confusion and stress. You can find contradicting studies or articles for pretty much any study. Science still knows so little about food and how it really interacts with our bodies, plus we're all different from very different heritages. Eating intuitively, listening to your body, and respecting your heritage is what matters. Also, I always use this mantra when it comes to food: "All food is good food." As long as it's real whole food and not some Frankenstein processed stuff that can't really be called food. I'll be talking more about recovering from diet dogma and finding your own intuitive way of eating in the future. I'm also writing a book about it, because I feel it was a very important part of my healing. Fear of food was killing me"
I so agree with all you say here. Thank you so much. I would read that book too so I'm looking forward to it. I'm sure there are tons of people who can benefit from such a book and have their own stories.
One thing I have wondered about its if we are trying to follow the diet of our ancestors, how far back do we look? A few generations, a couple 100 years, or thousands of years. If I were to look a few hundred years ago, it would be Eastern Europe, but several thousand years would be Middle East. I wonder how long it takes for genetics to adapt to new diets and environments.
I would look at the last generation that still ate a traditional, non-processed diet. In my case, it would be my great grandparents (even grandparents to a certain extent). My great grandparents would have eaten the same diet that their ancestors ate a thousand years ago as well. What I mean is that diets seem to changing a lot in the last 100 years, partly thanks to globalisation and people moving around the world a lot, but hundreds or thousands of years ago the diets hardly changed at all, people also didn't really move from one part to another that much. xx
My ancestors were forced to move alot, so I guess for me it gets a bit confusing. I feel naturally more attracted to a mediterranean diet than a Russian one, which was what my grandparents were.
You need to really listen to your body and intuition. See what you're naturally attracted to and what makes you feel well and function well.
Ultimately that is what it always comes down to. I appreciate that you have that perspective. Learn as much as you can, then do what you feel. :)
Do we need to soak qinoa over night?
You can if you like, it can make it even more digestible. But if you don't, at least give it a good rinse to get rid of the bitterness.
I'm more concerned about the Lectins and Histamine
I just wanted to add some info... u had mentioned that rice isnt usually soaked... In south India, rice is traditionally soaked, grinded into a batter and the fermented. They do this to make dosa(crepe),idli(steamed), medhu vada(fried) ,aapam(with coconut added)..soo many goodies that r made with soaked and fermented rice 😊
It sounds lovely! I guess every single culture had a nice mixture of both fermented and non-fermented grain foods to optimise the nutrition and phytic acid content. That's why I also try to incorporate both. Thank you for sharing such interesting information!
Thank you for this information I am going to write it down.
kidney beans are soooooo good and healthy yummy,but they do bloat a lot,they are very low on glycemic index and makes me feel full longer, its perfect for diabetics even...
Soak them eith a tsp of baking powder overnight, rinse them before cooking. That's the way it's done in México and they know beans!!!
I heard that all grains are full of nano particulates so even organic is not good for you so I have been off grains for about 2 mos. also they say black beans are full of estrogen and other beans need to be sprouted to be healthy. Well, sorry for the long rambling but I've been seeing so many different theories out there that I'm having a hard time knowing what to eat. Too much contradicting information for my brain to handle! Thank you for your videos.
Jennifer Flores. yes.....pintos too they do have estrogen ...but the good part is their fiber removes it from the body. so it doesn't soak in
karen peaden thank you for that helpful info and taking the time to reply.
All legumes contain phytoestrogens, but that's not a bad thing because they occupy the receptors that would otherwise be occupied by more powerful types of estrogen in someone with estrogen dominance and related illnesses. I've read that in menstruating women phytoestrogens can actually lower actual estrogen numbers for the above reason, while for menopausal women it does the opposite. Also Karen is right, legumes also have plenty of fiber, which helps transport excess estrogen out. xx
There are 6 types of lentil in Bangladesh (considering mung as lentil).
All 6 have different soaking time.
So, people traditionally eat khichuri (5 lentils + Rice + Masala) by boiling the lentils with rice. Only Mung added first with oil and masala to make them crispy. Then every other thing added with water.
Thank you for sharing! ❤️
What about lectins in these same foods?
Lectins are another major target of the Paleo and low carb crowds. I don't think they're villains either as we've been eating them for thousands of years without any issues, but I can research and make a video about lectins. It's a good topic. ❤
1967avl I've added the topic to my to do list. ❤
Do you keep the soaked oatmeal on counter or fridge? Soaked Oats should be rinsed with water before consuming like other grains?
I keep it on the counter, but you can put it in the fridge as well. You can rinse the oats, but I personally never did because the phytic acid is already broken down by then anyway.
Thank you so much for making this video. Phytic acid was ruining my life lol
Mine too. I can't believe how obsessed I was with getting rid of it and how much unnecessary stress and fear it was generating. ❤
VitaLivesFree Same! I can't believe all these years of stressing over this. You freed me!! Lol
Hello! Why should we add salt at the end of the process? What’s the mechanics behind it? I’m so intrigued!
Which grain or legume exactly are you referring to?
Why would you not pre-soak rice, but do pre-soak other grains?
Because white rice contains hardly any phytic acid. xx
I see. So you would still soak whole grain rice?
I wouldn't because I don't soak any grains, but if you're concerned about phytic acid, soaking is an option. xx
Can you give your hair to me
Oo we soak rice in India for 2 hours for that we take old rice
Does phytic acid affects Hormons ?
It shouldn't. xx
VitaLivesFree thank you 😀
Wow. I had no idea. I eat certified gluten free steel cut oats for breakfast. Soaking sounds like a good idea. Having Hashimoto's I sometimes am afraid of what to eat & what not to eat. I already don't eat gluten, dairy, or soy. Thanks so much for sharing you've been helpful on alot of issues. 😀
Glad I could help! ❤
Have you sorted out your gut bacteria? If not, the right probiotic(s) could make a world of difference.
katydid2k Thank you. And I do take a high quality probiotic but I do need to increase the cfu's. I'm on 15 billion cfu's & have been on these for awhile. Since I've been taking them I haven't experienced much hair loss & they're good for digestion.
we soak split peas?
It's not entirely necessary, but soaking overnight would shorten the cooking time and would make them even more easily digestible. xx
Thank you.
Why do you think Rice is not soaked in India?
That's what I read. If you're from India, can you share how it is?
@@Vitalivesfree The South Indian foods 'Idli' and 'Dosa' are made by soaking rice along with few other ingredients(which depends on the region), then ground to make soft paste, and then left to ferment overnight(when done in traditional way) . These are very common foods of South Indian houses and will be in the menu of all the hotels/foodstores.
Here's some leads from youtube:
czcams.com/video/e4iV-dCCKAM/video.html
czcams.com/video/ftG4q-Wrzmc/video.html
czcams.com/video/CCab5oh0ZOc/video.html
I am not a cook but I hope this might have given some info.
This is all interesting but please include reference to sources! You put forward many claims and it looks like you did research, but if I want to check your claims I have to re-do that same research process, if you provided a list of references it would make it easier. thanks for sharing anyway :)
Yes, I agree. I'll try to do that in the future.
Wonderful to know thank u!Currently we eat no dairy no grains no eggs no junk foodsThey cause health issues unfortunatelyWe have tried many times to put them back into our dietsWe eat nuts seeds legumes potatoes fruits veggies dark chocolatesGrass fed meats (but not a lot meats) too hard to digest
Thank you for sharing!
Do you have any links for research on the benefits of physic acid you mentioned. You rattled off a lot of facts but did not back them up. I would love to see the research behind this. Thanks!
Just put "phytic acid health benefits" into the Google search box and tons of articles and studies will come up.
This sounds like really good information, however it would be nice if you added references to give a paper trail to your findings. Thank you!
Nice video. Do you watch John Douillard? I think you will enjoy his content 😊
I didn't know he made videos, but I read his book "Eat Wheat" and it's one of my favourites of all times. xx
wheat belly and grain brain are probably the worst books of all time.
Thank you Deepika Kulkarni I just put one of John Douillard videos on and had to come back and thank you. Of course I have to listen to more but so far so good.
Another tip is too slow cook oats in the oven for 1.5-2 hours, without soaking. Just pour oats in a 5-cup baking bowl 1/3 the way up. Next, pour in filtered water about 1/4-1/2 from the top. Bake on 325⁰-350⁰ for 1.5-2 hours. Check here and there.....
Thanks for sharing!
You're welcome, @@Vitalivesfree. I learned for that to be a way to make them more digestible about 3 years ago or so. Take care!
One thing i know now...,don't listen to others,,listen to ur own body it will tell you what i good and bad for you
So why are you watching this?
I think your video should have started with the health benefits and then the soaking etc. Apart from that, good video.
And then there would be people saying that I should have done it the other way around. :-) You can't make everyone happy, and people generally prefer to see how to instructions at the beginning before any discussions of benefits (learned that from many comments on previous videos), that's why I did it this way. xx
Hey..how are your eye excercises going?can you tell me total how many diopters your husband reduced and total how many diopters you reduced?
All the details about our improvement are in the video, just watch it. And for an update on the eye exercises, we stopped many years ago for some personal reasons, so our eyesight remained the same. Here's a video about it: czcams.com/video/YjWhkS03zmo/video.html. xx
Did you happen to discover anything about "floaters" - how to eliminate them? Thanks.
There is no way (except surgery) to get rid of floaters. People say that relaxation helps to eliminate floaters but if you have floaters because of high myopia you can never eliminate them.You have to learn to live with them.
Thanks for your input
Filter the water lol 😉💪👍
I always use bottled water because tap water here is desalinated ocean water and it's pretty disgusting. xx
VitaLivesFree I recon!! Ours is Fluoridated 😉💪👍😘
I'm confused about fittic acid, but I do enjoy tan-jee foods.
*phytic
What is tan-jee?
I imagine that soaking foods to ferment them must raise their histamine content
Yes, it should do somewhat.
You’re very authentic and cute, thanks for this educational video!
Thank you so much!
5:40 - The soaking of grains/legumes shouldn't have caused tooth problems. Its probably something with the Paleo diet or maybe because you didn't use flouridated toothpaste like you said in your other video.
Phytic acid is bad for health if their levels are not reduced by soaking/germinating/cooking. The typical western diet can probably handle higher phytic acid levels because of higher meat/dairy consumption but the majority of the people in the world are in danger of anemia/rickets and reducing phytic acid does improve health outcomes for them.
The no-soak thing has become abit of a trend probably because vegan/vegetarians want to assert that their diet are the best and have no health risks which is untrue. There are studies showing vegetarians either have higher dental problems or having no advantage over normal non-veg diet.
What I meant to say is that soaking my porridge didn't make a difference for my teeth, but it added to my obsession with eating healthy and the fear of food, which I developed thanks to the Paleo diet. The more obsessed with it I was, the worse I felt both physically and mentally. For me, relaxing my views on the food completely (it wasn't a quick process because it's not so easy to reprogram yourself) was the way to go for true healing. Also eating a very varied diet and not excluding any food groups made sure that I got plenty of nutrients for my teeth. Vegetarians and vegans might potentially be missing out on a lot of nutrients, but I think it's more because of excluding entire food groups than not soaking their grains. Just my two cents.
Vegetarians in western countries have the option of taking mineral supplements or eating meat for non-vegetarians but for most people in the world a vegetarian diet is a borderline deficient diet and many cultures have methods of reducing anti-nutrients such as phytic acid.
the main advantage vegans have is that they are living ethical life! They don't kill non-human animals...
@@eddyerle3338 yes but if the diet ruins their health, that's not an advantage. Sadly, the vegan diet doesn't work for everybody, just like how Paleo doesn't work for everybody.
I am of Italian descent.
My ancestors from Italy were very short. Statistics show that men from northern Europe are still much taller than Italians.
What was in the Italian diet over the centuries? Grains and legumes. While us Italians ate bread and lentils people in the northern European countries ate more dairy and meat than we did.
I am convinced that the heavy consumption of grains and legumes and even fruit(dates, figs) stunted our evolutionary progress which is why men in Sweden, Germany, Netherlands and Belgium are much taller.
Why do you think that being shorter is unhealthy or not as good as being tall? Italians have always been and still are one of the healthiest and most long living nations in the world, with very low percentages of obese people. Those tall people in the North aren't healthier at all, quite the opposite. xx
I think all the grains and legumes do contain nutrient blockers just like the Paleo Diet people suggest. And the trends you see in how people grow seem to support Paleo.
I agree that people up north have issues, especially with alcoholics, but I still think that growth probably has been affected by nutrient blockers.
You're right. A person can be healthy but not as tall, but I'm just imagining how Italians would have evolved as far as height, had the not consumed so much wheat.
Italy is a mountainous country - a lot of mountain people are short. In Nth Europe a lot of people lived in plains and villages near woods and rivers and streams or the coast. Maybe that has something to do with it. Also perhaps the genetic make-up of Italy makes for smaller people overall. Also, Nth Europeans consumed a diet primarily focused on grains (porridges, barley, rye, oats) with smaller amounts of animal products than depicted in films or in media. Even in Roman sources they describe Celts and Germans as tall and strong.
Interesting because in Asia, some mountain populations who ate more meat and dairy were also much taller than the people in the south of China who ate a lot more rice. The pattern of people eating grains and not being as tall as neighboring populations is clear. But things are changing.
But the fact remains, the tallest people on planet Earth today are Europeans mostly northern and eastern, not Italian. You would think Italy and all the hype about The Mediterranean Diet and diversity in their diet would have seen them grow much taller. They do live long healthy lives, but you have to wonder what would happen to any population on Earth if they ate less grains and more quality animal fats and protein.
I do eat cheese daily and pasta only once a week. Paleo is too strict but a personalized Paleo approach has worked for me.
www.telegraph.co.uk/travel/maps-and-graphics/the-tallest-and-shortest-countries-in-the-world/
egal I don't know, the life expectancy in taller countries like Sweden and Belgium is over 80 years so they are both taller and live long lives.
Here in the US I'm sure our life expectancy is greater than Mexico and El Salvador and they are very short compared to us Americans.
I'm just pointing out that grain-based civilizations may not grow as tall as they could have if they ate more meat and eggs and less grains and legumes. If grains have an impact on height, you can bet they have an impact on other aspects of our evolution.
How to eat grains: you don't.
It's your choice. :-)