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In Central America, beans are made into a sour Fresh grinding of wheat or rye berries before use porridge called chugo, which ferments for several days. ensures that the original amount of phytase remains in The best way to reduce phytates in beans is sprouting the flour. or several days, followed by cooking. An 18-hour Rye has the highest level of phytase in relation to ermention of beans without a starter at 95°F [~35°C] —_ phytates of any grain, so rye is the perfect grain to use as resulted in a 50 per cent phytate reduction.” Lentils a sourdough starter. Phytates in wheat are greatly ermented for 96 hours at 108°F [~42°C] resulted in a reduced during sourdough preparation, as wheat is also 70-75 per cent phytate destruction.” Lentils soaked for high in phytase. Rising bread with yeast may not fully 2 hours, germinated for 3-4 days and then soured will — reduce phytic acid.” ikely completely eliminate phytates. Soaking beans at a Phytate breakdown is significantly higher in sourdough moderate temperature, such as at 78°F [~26°C] for 12 bread than in yeasted bread.” ours, resulted in an 8-20 per cent phytate reduction.™ Yet even with the highly fermentable rye, a traditional When legumes comprise a large recipe from the French calls for portion of the diet, one needs to go to removal of 25 per cent of the bran and extra steps to make them healthy to coarse substances.” As an example of eat. this practice, one small bakery in Beans should usually have hull and Canada sifts the coarse bran out of the bran removed. Adding a phytase-rich flour before making it into bread.” medium to beans would help eliminate Rye has the ee Moo cca eugene oe penta highest level On contain very little phytase seaweed may greatly enhance the of phytase in especially after commercial heat redigestion process of the beans. One 9 treatment, and require a very lon website cusgests using a starter relation to preparation period to reduce phytic containing effective micro-organisms phytates of any acid levels completely. Soaking oats at and cultured molasses for soaking . 77°F [~25°C] for 16 hours resulted in beans.” grain, so rye no reduction of phytic acid, nor At a minimum, beans should be is the perfect did germination for up to three soaked for 12 hours, drained and . days at this temperature.” rinsed several times before grain to use as a However, malting (sprouting) oats cooking for a maximum of 36 sourdough or five days at 52°F [~11°C] and hen soaking for 17 hours at 120°F ~49°C] removes 98 per cent of phytates. Adding malted rye urther enhances oat phytate reduction.“ Without initial germination, even a five-day soaking at a warm Sweet potatoes and potatoes emperature in acidic liquid may contain little phytic acid, but yams result in an insignificant reduction and other starchy staples contain levels of phytate that in phytate due to the low phytase content of oats. On we cannot ignore. The phytic acid content of arrowroot _ the plus side, the process of rolling oats removes at least is unknown, but it may be significant.» These foods part of the bran, where a large portion of the phytic acid should be fermented—as they usually are in traditional __ resides. cultures—if they are a staple in the diet. For occasional How do we square what we know about oats with the eating, cooking them well and consuming these tubers _ fact that oats were a staple in the diet of the Scots and with plenty of butter and vitamin C-rich foods should Gaelic islanders, a people known for their robust good hours. Cooking with a handful of green weed leaves, such as dandelion or chickweed, can improve mineral assimilation when consumed. starter. Tubers suffice. health and freedom from tooth decay? For one thing, vitamin D in high amounts from cod liver and other Bread sources helps prevent calcium loss from a diet high in Bread can only be called the staff of life if it has oats. Absorbable calcium from raw dairy products, undergone careful preparation, otherwise it can be the consumed in abundance on mainland Scotland, provides road to an early grave. The flour used in bread should be _ additional protection. In addition, it is likely that a good stone ground. Wheat and rye contain high levels of part of the phytase remained in the oats of yore; they wletene Let thin ta Aanten nd Lee th Lene 26 te ented eat. Rye has the highest level of phytase in relation to ; grain, so rye is the perfect sourdough starter. Tubers Bread Bread can only be called the staff of life if it has undergone careful preparation, otherwise it can be the road to an early grave. The flour used in bread should be stone ground. Wheat and rye contain high levels of phytase, but this is destroyed by the heat of industrial grinding and also lessens over time. 38 * NEXUS phytates of any grain to use as a Continued on page 81 AUGUST - SEPTEMBER 2010 www.nexusmagazine.com