Page 37 - Spring2010

F and then soaking for 17 hours at 120 degrees F removes 98 percent of cocoa powder may be fermented, others may not
phytates. Adding malted rye further enhances oat phytate reduction. be. Check with the manufacturer before indulg-
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Without initial germination, even a five-day soaking at a warm tem- ing!
perature in acidic liquid may result in an insignificant reduction in phytate
due to the low phytase content of oats. On the plus side, the process of CORN
rolling oats removes at least part of the bran, where a large portion of the Corn is high in phytic acid and low in phy-
phytic acid resides. tase. The Native Americans fermented cooked
How do we square what we know about oats with the fact that oats corn meal for two weeks, wrapped in corn husks,
were a staple in the diet of the Scots and Gaelic islanders, a people known before preparing it as a flat bread or tortilla. In
for their robust good health and freedom from tooth decay? For one thing, Africa, corn is fermented for long periods of time
high amounts of vitamin D from cod’s liver and other sources, helps pre- using a lactobacillis culture to produce foods like
vent calcium losses from the high oat diet. Absorbable calcium from raw kishk, banku, or mawe. No such care is given
dairy products, consumed in abundance on mainland Scotland, provides to corn products in the western world! But you
additional protection. can prepare healthy corn products at home. As
In addition, it is likely that a good part of the phytase remained in with oatmeal, the addition of a rye starter or rye
the oats of yore, which partially germinated in stacks left for a period in flour to the soaking water may be particularly
the field, were not heat treated and were hand rolled immediately prior helpful in reducing phytate content—think of
to preparation. And some Scottish and Gaelic recipes do call for a long the colonial “Ryn‘n’Injun” bread made from rye
fermentation of oats before and even after they are cooked. and corn. In one research project, soaking ground
Unprocessed Irish or Scottish oats, which have not been heated to corn with 10 percent whole rye flour resulted in
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high temperatures, are availabile in some health food stores and on the a complete reduction of phytate in six hours.
internet. One study found that unheated oats had the same phytase activ- Again, more research—and more experimenting
ity as wheat. They should be soaked in acidulated water for as long as in the kitchen—is needed!
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twenty-four hours on top of a hot plate to keep them at about 100 degrees
F. This will reduce a part of the phytic acid as well as the levels of other RYE TO THE RESCUE
anti-nutrients, and result in a more digestible product. Overnight ferment- For those who need to reduce phytic acid
ing of rolled oats using a rye starter—or even with the addition of a small to minimum levels—those suffering from tooth
amount of fresh rye flour—may result in a fairly decent reduction of phytate decay, bone loss and nutrient deficiencies—the
levels. It is unclear whether heat-treated oats are healthy to eat regularly. magic ingredient is rye. To bring the phytate
content of your diet to the absolute minimum,
SEEDS add freshly ground rye flour or a sourdough rye
Seeds—such as pumpkin seeds—are extremely high in phytic acid culture to rolled or cut oats, cornmeal, rice and
and require thorough processing to remove it. Some may be removed by other low-phytase grains, then soak in an acidic
soaking and roasting. It is best to avoid consuming or snacking on raw medium—preferably water with whey, yogurt
seeds. By the way, cacao is a seed. Cacao contains irritating tannins and is or sour milk added—on a hot plate to bring the
said to be extremely high in phytic acid, although studies verifying phytic temperature up to about 100 degrees F. This is
acid levels in cacao could not be located. Some brands of raw cocoa and a better solution than consuming white rice and
white flour, which are relative low in phytate
FIGURE 7: NUTRIENTS IN GRAINS AND OTHER FOODS 67 but have a greatly reduced mineral content (see
In milligrams per 100 grams. Figure 7).
Calcium Phosphorus Iron Calories The intention of the article is not to impose a
Whole grain wheat flour 34 346 3.9 339 decision about whether or not to consume grains,
Unenriched white flour 15 108 1.2 364 nuts, seeds and beans; rather it is to clarify how to
White rice 9 108 0.4 366 consume them with awareness. This way you can
Milled rice 10-30 80-150 .2-2.8 349-373
Brown rice 10-50 170-430 .2-5.2 363-385 maximize your health by making grain-based
Blue corn mush (Navajo) 96 39 2.9 54 foods more digestible and absorbable. Now it is
Acorn stew 62 14 1 95 very clear which foods contain phytic acid and
Milk 169 117 0.1 97 how much they contain, what the health effects
Free range buffalo steak 4 246 3.8 146 of phytic acid are and how to mitigate phytic
Cheese, mozzarella 505 354 0.4 300 acid in your diet with complementary foods rich

SPRING 2010 Wise Traditions 37