Nexus - 1705 - New Times Magazine-pages

Page Content (OCR)

Acid soaking before cooking is needed to activate phytase and let it do its work. For example, the elimination of phytic acid in quinoa requires fermenting or germinating plus cooking. In general, a combination of acidic soaking for considerable time and then cooking reduces a significant portion of phytates in grains and legumes. Acid soaking before cooking is needed to activate original phytic acid content. Sprouting and boiling phytase and let it do its work. For example, the pigeon pea and bambara groundnut reduced phytic acid elimination of phytic acid in quinoa requires fermenting by 56 per cent.* Germinating black-eyed beans resulted or germinating plus cooking. In general, a combination in 75 per cent removal of phytate after five days of of acidic soaking for considerable time and then cooking sprouting. reduces a significant portion of phytates in grains and Germination is more effective at higher temperatures, legumes. probably because the heat encourages a fermentation- ike condition. Sprouting millet at 86°F [~30°C] and 95°F The Phytate Threshold ~35°C] was found to be significantly more effective for It appears that once the phytate level has been _ removing phytates than at 77°F [~25°C].” reduced such that there is more available phosphorus Sprouting releases vitamins and makes grains, han phytate in the grain, we have passed a critical point egumes and seeds more digestible. However, it is a pre- and the food becomes more beneficial than harmful. ermentation step, not a complete process for Retention of phosphorus decreases when phytate inthe —_ neutralising phytic acid. Regularly consuming grains diet is 30-40 per cent or more of the total phosphorus.” hat are only sprouted leads to excess intake of phytic For best health, phytates should be acid. Sprouted grains should also be owered as much as possible, ideally to soaked and cooked.Roasting wheat, 25 mg or less per 100 g or to about 0.03 barley or mung bean reduces phytic per cent of the phytate-containing food acid by about 40 per cent.” If you ; ..once the , eaten. At this level, micronutrient subsequently soak roasted grains, you osses are minimised. phytate level has should do so with a culture that White rice and white bread are low- supplies additional phytase, as phytase phytate foods because their bran and been reduced is destroyed in the roasting process. germ have been removed. Of course, such that there is With grains and legumes that are low hey are also devitalised and empty of . in phytase, soaking does not usually vitamins and minerals. But the low- more available sufficiently eliminate phytic acid. phytate content of jretined phosphorus than Soaking of millet Soybean, mere carbohydrate foods may explain why . sorghum and mung bean at 92° someone whose family eats white flour phytate in the {~33°C] for 24 hours was found to or white rice food products may grain, we have decrease phytic acid by 4-51 per seem to be relatively healthy and d ang | cent.” With these same grains and immune to tooth cavities, while passe: a critica egumes, soaking at room ronan ao cuits ron point and the oye ac id C od oe ene cavities, bone loss and other food becomes However, soaking of pounded health problems. more beneficial maize for one hour at room emperature led to a phytic acid reduction of 51 per cent.” Sourdough fermentation of high- phytase grains such as wheat and rye is the process that works bes Germinating, Roasting and Acidic than harmful. Soaking Beer home-brewers know that in order to make beer, they need malted (sprouted) grains. Soaking or phytate reduction. One study and germinating grains is a good showed that sourdough idea, but these processes do not eliminate phytic acid fermentation of whole wheat flour for just four hours a completely. Significant amounts of phytic acid remainin 92°F led to a 60 per cent reduction in phytic acid. most sprouted grain products. For example, malting Phytic acid in bran samples was reduced to 44.9 per reduces wheat, barley and mung bean phytic acid by 57 cent after eight hours at 92°F The addition of malted per cent. However, malting reduces anti-nutrients more grains and baker's yeast increased this reduction to than does roasting.* In one experiment, malting of | 92-98 per cent. Another study showed almost complete millet resulted in a 23.9 per cent decrease in phytic acid elimination of phytic acid in whole wheat bread after after 72 hours and 45.3 per cent after 96 hours.” eight hours of sourdough fermentation.” With legumes, sprouting is the most effective way to A study of phytates in recipes used typically by home reduce phytic acid, but this process does not get rid of bread bakers found that leavening with commercial yeast all of it. Germinating peanuts led to a 25 per cent is much less effective at removing phytates. Yeasted reduction in phytates; after five days of sprouting, chick | whole wheat breads lost only 22-58 per cent of their peas maintained about 60 per cent of their phytate —_ phytic acid content from the start of the bread-making content and lentils retained about 50 per cent of their —_ process to the finished loaf. ..once the phytate level has been reduced , phytate in the grain, we have passed a critical , point and the food becomes 36 * NEXUS such that there is more available phosphorus than more beneficial than harmful. AUGUST - SEPTEMBER 2010 www.nexusmagazine.com