As seen in the previous post, despite some of the disadvantages of phytic acid, we should not overlook its numerous positive effects[1], such as prevention of insulin resistance by improving insulin sensitivity, reduction of AGEs(Advanced Glycation End products), and anti-cancer property[2]. Let's see if there is a way to avoid throwing a baby with bathwater.
You can't throw a baby with bathwater.
After looking into ways to alleviate concerns about phytic acid at home, opinions seem to be converging on three things: soaking in water, sprouting, and fermenting.
1. Soaking in water
According to an experiment that investigated degradation of phytate by soaking brown beans in the water under the conditions of pH 7.0 and temperature of 55°C, which seems the optimal conditions for phytate degradation. When soaked for 4, 8, and 17 hours, it is reported that 79%, 87%, and 98% of phytate were degraded respectively[3]. In another experiment with brown rice, it was observed that the level of phytase degrading enzyme peaked when soaked at 50°C for 36 hours [4].
When it comes to integral rice, I know there are people who briefly boil them and rinse well before actually cooking to get rid of phytic acid. In my case, I just change the soaking water various times since I believe unlike white rice, brown rice wrapped its nutrient well inside with a husk without losing too much soluble nutrients. In fact, I soak brown rice, unrefined whole grains like kamut, spelt, oats, barley, etc. all at once in a bit big scale. Then I put them through a sieve and let them sprout for a day or two until I see the sprout coming out. When done, I keep them in the freezer and mix them every time I cook rice. I guess every family has their own method.
2. Germination
Germination is usually done at a temperature of 25°C to 30°C over several days, and germination is also known to improve mineral absorption and bioavailability by activating the phytase enzyme, which breaks down phytate [5]. When nutrients such as proteins, fats, starches, and enzymes that are well protected in the seeds get in contact with water and start sprouting, the enzymes wake up and become activated and begin to break down the stored nutrients into a form that is easier for the seeds to utilize. This sure means our bodies get to digest and absorb nutrients easier. Gluten is also said to be reduced slightly, although not safe enough for people with celiac disease.
3. Fermentation
Experiments were conducted to determine the effect of various leavening agents, such as yeast, sourdough, or a combination of the two, on phytic acid breakdown and the effect of phytic acid breakdown on the solubility of phosphorus and magnesium during bread making. Sourdough fermentation was found to significantly reduce phytic acid in whole wheat bread than yeast fermentation (-62% and -38%, respectively), and lactic acid bacteria in sourdough bread further increased the solubility of phosphorus and magnesium by increasing acidity[6]. This is in line with other experiments that showed that much more phytic acid was degraded even when the acidity was slightly lowered (pH 5.5) [7].
These three methods can be used to overcome some of the limitations of phytic acid. Steeping and germination are methods that can be easily implemented at home.
In addition to the benefits of enhancing phytic acid breakdown, sprouting can also provide other nutritional benefits. Seeds contain high concentrations of antioxidants such as polyphenols, carotenoids, ascorbic acid, and tocopherols to promote safe germination and growth and prevent oxidative damage. However, various experiments have reported that the content of antioxidants such as tocopherol, niacin, and riboflavin increases significantly during the germination process [8]. Young shoots have significantly higher total phenol content and stronger antioxidant capacity, but as they grow, this capacity is gradually diluted and reduced. In other words, as plant tissue expands in the later stages of growth, phytochemicals are diluted, so there are much more bioactive compounds in sprouts and microgreens [9].
Microbial contamination to watch out
Be careful as contamination can occur during the germination process. Contamination is possible from the moment of purchasing the seeds, but note that the moisture and temperature suitable for germination are also an ideal environment for bacteria to proliferate. One way would be to purchase organic seeds from a reliable source and soak them in vinegar for a while. During the germination process, we recommend changing the water, rinsing the plant several times as if taking a shower, and avoiding contact with hands as much as possible. You should be more careful when consuming it raw after sprouting.
Now, let me tell you about my super simple mung-bean-sprouting-kettle.
An old kettle that someone passed down to me on their way going back home a long time ago. For someone who has been using vitro ceramics and induction, it was a good-for-nothing-old-kettle but it has been transformed to an excellent sprouting machine for me! There are holes inside, so it even prevents seeds from escaping when tilting to get rid of excess water.
If you see the sign of sprouting, move them to a kettle and shower them in the morning and evening, rinsing them with purified water at the end. Pour all excess water out. It's very convenient you just pour out the water like pouring out water from a kettle. Place it in a dark place to trick them to think they are in dark soil. If there is a lid on the kettle mouth, make sure keep open it. They need to breathe, of course.
I tried this method with bean sprouts many times, but I got tired of repeated failures. But mung beans are really easy to work on. It grows really well. It grows so fast that you can harvest them in just one week during the summer. Just 1 cup is enough. If you have a big kettle, it's worth a try.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018557/
https://ift.onlinelibrary.wiley.com/doi/10.1111/j.1365-2621.1995.tb05626.x
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7824421/
https://pubmed.ncbi.nlm.nih.gov/36045098/
https://pubmed.ncbi.nlm.nih.gov/11368651/
https://pubmed.ncbi.nlm.nih.gov/15631515/
https://www.mdpi.com/2072-6643/11/2/421/htm
