Contents
In this article you will learn, among others:
- How to prepare millet for eating?
- What is phytic acid?
- Can groats be unhealthy?
- Is it necessary to soak buckwheat?
- How to neutralize phytic acid?
How to prepare millet for eating?
My grandson, due to food intolerances, eats a lot, incl. millet. There are various tips for preparing meals with this porridge in order to reduce the negative effects of phytic acid contained in it. Is it enough to rinse the groats in cold and hot water? Andrew
What is phytic acid?
Phytic acid is found in plants, especially cereals, nuts and pods, and serves as a storage of phosphorus. In the case of grains, it is collected especially in the outer layer, which is why the bran is especially rich in it. The content of phytic acid varies considerably between plants, depending on the type of seeds, the condition of the environment, climate, soil quality, accuracy of laboratory measurements, etc. Phytic acid can also be present in tubers and roots, but in much smaller amounts.
Can groats be unhealthy?
What could be the problem with phytic acid? Well, minerals such as iron, zinc, calcium, magnesium form salts with it (phytates). What’s more, phytic acid blocks the action of pepsin – an enzyme needed to digest proteins, and amylase needed to break down starch and trypsin – needed to break down protein in the small intestine. This is important information as more than half of the world’s population is deficient in minerals and a third of the world’s people suffer from zinc deficiency and anemia, especially in developing countries.
Although the management of phytic acid in our body is regulated by an enzyme – phytase, the amount of the enzyme is not large enough to cope with a greater “supply” of phytic acid, especially in people with disturbed intestinal microflora (bacteria also produce a certain amount of phytase), the elderly and young children.
Is it necessary to soak buckwheat?
Fortunately, as you have noticed, we can minimize the adverse effects of phytic acid by using all methods of processing, not only cooking and soaking, but also grinding, fermenting or sprouting (sprouting activates the phytase). Known methods for reducing the amount of this ingredient are:
- Soaking the pods in water at room temperature with a little lemon juice or apple cider vinegar. Of course, pour out the soaking water.
- Soaking flakes or pods with the addition of buckwheat in warm water overnight. After soaking, pour out the water as well.
- Adding onion and garlic to dishes, which increase the bioavailability of minerals.
- Reaching for sourdough bread – contains less phytic acid than yeast bread.
- Taking care of the correct level of vitamin D in food and possible supplementation in the autumn and winter season. This vitamin affects the proper management of phytic acid, it is found primarily in fatty fish, but also, among others, in eggs and fatty cheese.
How to neutralize phytic acid?
It’s worth using the above methods, but we also can’t go crazy. Phytic acid is not just evil. This ingredient works too anti-cancer, anti-oxidant, also binds heavy metals from food. Therefore, our diets should include pods, nuts, seeds, grains. If our food is varied, and the above rules for reducing the content of phytic acid are known, it will not have a negative effect on the body, even in the case of a child.
Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Gupta RK , Gangoliya SS, Singh NK (2015) J Food Sci Technol; 52 (2): 676-84.
Singh NK, Joshi DK, Gupta RK (2013) Isolation of phytase producing bacteria and optimization of phytase production parameters.
Ertaş N, Türker S (2012) Bulgur processes increase nutrition value: possible rol in-vitro protein digestability, phytic acid, trypsin inhibitor activity and mineral bioavailability. J Food Sci Tech Mys.
Photo 2 is from: emmadiscovery via Foter.com / CC BY
Photo 1 is from: Matt Biddulph via Foter.com / CC BY-SA
Do you like groats? Do you add groats to dinner? What are your favorite porridge recipes? Let me know in the comments!