what destroys phytic acid
Phytic acid is a naturally occurring substance found in many plant-based foods. While it has some health benefits, it can also interfere with mineral absorption in the body. Fortunately, there are ways to decrease the phytic acid content in these foods to make them more nutritious and easily digestible. In this article, we will explore what destroys phytic acid and how it can be achieved.
1. Introduction to Phytic Acid:
Phytic acid, also known as inositol hexaphosphate (IP6), is mainly found in the hulls or bran of grains, as well as in legumes, nuts, and seeds. It serves as a storage form of phosphorus in plants and has antioxidant properties. However, it can bind with minerals, such as zinc, iron, and calcium, forming a compound that hinders their absorption in the human body.
2. Negative Effects of High Phytic Acid Intake:
When phytic acid actively binds to minerals, it can contribute to mineral deficiencies, especially in individuals who consume diets rich in plant-based foods. This is particularly concerning for populations that heavily rely on grains and legumes as their primary food sources. Over time, the reduced absorption of essential minerals can lead to various health issues, including anemia, impaired bone density, and compromised immune function.
3. Soaking:
Soaking grains, legumes, nuts, and seeds is a traditional method used to decrease phytic acid content. Soaking involves submerging the food in water for a certain period, allowing enzymes and other compounds to break down the phytic acid. Additionally, soaking can help neutralize enzymes known as phytases, which naturally occur in these foods and contribute to phytic acid's production.
4. Fermentation:
Fermentation is another effective technique for reducing phytic acid levels. It involves naturally fermenting grains or legumes, allowing beneficial bacteria and yeasts to break down phytic acid and enhance the overall nutrient profile. Foods like sourdough bread, tempeh, and miso are excellent examples of fermented products that have reduced phytic acid content compared to their unfermented counterparts.
5. Sprouting:
Sprouting refers to the process of germinating seeds, grains, or legumes in a controlled environment. During germination, phytases are activated, which breaks down phytic acid, making essential minerals more bioavailable. Sprouted foods have been shown to contain lower levels of phytic acid and increased levels of certain nutrients, making them a healthier choice.
6. Combination Cooking Techniques:
Combining different cooking techniques can yield even better results in reducing phytic acid content. For instance, soaking grains or legumes before cooking and then fermenting or sprouting them can significantly decrease phytic acid levels. These multi-step approaches are commonly employed in traditional food preparation methods in various cultures around the world.
7. Adding Phytase-Rich Foods:
Phytase is an enzyme that breaks down phytic acid. Including foods that naturally contain high levels of phytase in your diet can help destroy phytic acid and enhance mineral absorption. Some phytase-rich foods include rye, buckwheat, barley, and certain fruits and vegetables. Consuming these foods alongside phytic acid-rich foods can aid in reducing their negative effects.
8. Thermal Processing:
Thermal processing, such as cooking, boiling, or baking, can partially reduce phytic acid levels. While it may not be as effective as other techniques, cooking foods at high temperatures can still help break down phytic acid to some extent. However, it is worth noting that overcooking or extreme processing can cause nutrient losses, so it is important to find the right balance.
Conclusion:
Incorporating methods like soaking, fermentation, sprouting, combining cooking techniques, adding phytase-rich foods, and thermal processing can significantly decrease phytic acid content in plant-based foods. By reducing phytic acid levels, we can increase the bioavailability of essential minerals and improve overall nutrient absorption. Understanding how to destroy phytic acid empowers individuals to make informed choices about their diet and maximize their nutritional intake.
