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Soaking, fermenting, sprouting nuts, seeds and cereals
Doing this will maximize you breakfast nutrition!
Phytic acid and antinutrients - why Soaking, fermenting and sprouting nuts, seeds and cereals is good.
Nuts, seeds and cereals contain substances which prevents nutrient absorption and can irritate the stomach and intestine.
These substances are called antinutrients. The most known antinutient is probably phytic acid (aka phytate).
Nutrients and minerals in plant foods are bound to phytic acid and therefore the absorbation of these vital nutrients are limited during digestion.
Nutrients and minerals - energy for sprouting seeds
All nutrients and minerals in nuts, seeds, cereals etc are meant to be used as energy for the seed when the seeds fall into the earth and begin to sprout into a plant. Therefore the seed save these nutrients and minerals as long as possible before the seed ends up in the soil. Making sure that the nutrients and minerals are there when they are needed. In the nature, many seeds and nuts are spread by animals, in their stomachs. So when the seed or nut end up in an animal stomach (or human stomach) it thinks: "not yet," the seed does not fully release the nutrients and minerals. The seed wants to save them until it falls into the earth. The nutrients and minerals are still bound to the phytic acid.
If you can fool seeds, nuts or cereals to believe that they are in an animal stomach, by putting them in salt water soaking overnight, then the seeds, nuts are preparing to get ready to release all the nutrients and minerals. So that's why you should soak, or sprout seeds, nuts, and even cereals. The nutrients and minerals become available and the phytic acid is neutralized. Various seeds and nuts have different soaking times. In the morning when the soaking is complete, pour the water away. Use a sieve. Rinse the seeds, nuts, grains in water several times so that all phytic acid and other antinutrients are removed. There you go, now the irritant phytic acid is neutralized, gone. The healthy nutrients and minerals is in the starting blocks, ready to be released.
You should put something sour in the soaking water. Use apple cider vinegar, white vinegar, lemon juice or liquid whey. Or salt.
You probably want to dehydrate and roast your nuts or seeds afterwards in the oven, to avoid mold. Or perhaps you shall cook it directly if it is oats for porridge.
"It has been reported that phytic acid inhibits absorption of iron, zinc calcium, magnesium and manganese"
Phytic Acid Reductions in Rice
Soaked porridge - do this for maximum nutrition
Soaking cereals in a temperature between 75-95 degrees Fahrenheit is ideal. That's 24-35 degreees Celsius.
Fermenting grains - fermented, soured-porridge
What are antinutrients?
Soaking nuts, seeds and cerals is not only about removing phytic acid. Its also about releasing all good stuff into the body, making all nutrients and mineral more accessible. I have a quite sensitive stomach and I really think it has made a big difference since I started soaking the seeds and grains that I eat. I am delighted with the porridge I eat now in the mornings. It is made of barley, oats, oat bran, all soaked overnight. I get a very comfortable feeling in the stomach after eating. It has made a difference for me. Feels very good.
Phytase needed to break down, neutralise phytic acid
Soaking cereals that has already been heated with steam
Different foods require different approaches and soaking methods depending on whether the food has been heated or steamed or not. Oats for example usually have been steamed.
Phytase is a substance found naturally in raw plant foods. If the grain has been heated in the factory, you need to add phytase to the degradation of phytic acid to start. Read on the package if the food has been heat-treated or not. If it has been heated, you need to add phytase.
You can for example take graham flour. Take about 1-3 tablespoons and mix for soaking.
Then add something acidic, such as apple cider vinegar, liquid whey or a little lemon.
Remember to use luke warm water. But never use luke warm water from the tap (could be bacteria). Take cold water and then heat it up on the stove.
It is much easier if you soak foods that have not been heated or steamed in advance, for example sunflower seeds, pumpkin seeds, nuts, etc. Then it is enough soaking in water and a little salt.
Processed, rolled steamed oat flakes. have no phytase
Un processed whole raw steel cut oats have phytase
Sprouting and soaking
soaking-potatoes to remove starch
Sourdough Buckwheat Pancakes