Proper Preparation of Grains
From a bygone era, people understood the significance of taking "proper care" in their food preparation to avoid mineral deficiencies and digestion problems and to insure that they would be receiving optimal nutrition from their foods. This was before the Industrialization of Food circa 1900. Life wasn't in the fast lane then.
"We reap what we sow" as the scripture states. It is the law of harvest and affects every aspect of our lives. The modern world may have some helpful conveniences that didn't exist in that bygone era, but where a little may be helpful, too much seems to follow bringing with it, areas mankind should never have entered. Hybrid and GMO foods, fast fraud food, "white" foods stripped of all nutrition, "instant" foods, microwaves, etc., all have created a domino affect of health problems.
We need to find our way back to those knowledgeable and responsible methods that bring about optimal health. So, we are going to look at what soaking, fermenting, and sprouting will do to provide nutritious, healing food.
All grains, seeds, legumes, and nuts contain phytic acid. Most grains have it concentrated in the bran and legumes have it in the cotyledon layer -where the protein is. Phytic acid is classified as an anti-nutrient, as it interferes with absorption of vitamins, minerals and other nutrients, as well as, reducing the digestibility of starches, proteins, and fats.
High phytate diets result in detrimental mineral deficiencies, loss of bone mass, and tooth decay.
In populations where cereal grains provide a major source of calories - rickets, osteoporosis, and anemia are common.
How about the increasing "gluten intolerance?" Maybe, the grains are not the villain after all, but it's just due to poor preparation.
Nuts and seeds contain levels of phytic acid equal to or higher than those of grains.
It’s important to note that it is not necessary to completely eliminate all phytic acid from the diet, it’s simply best to keep it within reasonable levels.
Phytase is the enzyme that neutralizes phytic acid.
Probiotic lactobacilli, and other species of the endogenous digestive microflora can produce phytase. So, those who have good intestinal flora will have an easier time with foods containing phytic acid.
Soaking grains and legumes before cooking releases phytase, allowing the phytic acid to be neutralized and also neutralizes enzyme inhibitors.
During this process beneficial enzymes are produced and vitamin content is boosted.
There is also a plus in the process of rolling oats as it removes at least part of the bran, where a large portion of the phytic acid resides.
In the soaking method, acid mediums are a vital part of the process, because they serve as a catalyst to initiate the culturing/fermenting process that enables phytase to be released.
Soaking grains: In a bowl add the grain with water and 1-2 Tbsp of whey, vinegar, lemon juice, yogurt, or buttermilk. Soak overnight, at least 12 hours. Rinse well to remove any acidic taste and cook as usual in fresh water. This is also good for nuts.
*Tip* To bring the phytate content of your diet to the absolute minimum, add freshly ground rye flour ( about 1 tbsp.) or a sourdough rye culture to rolled or cut oats, cornmeal, rice and other low-phytase grains in an acid medium soak.
Wheat and rye contain high levels of phytase.
Fresh flour has a higher content of phytase than does flour that has been stored.
I do this with oats for oatmeal and I never rinse it. The vinegar flavor is undetectable.
Fermenting grains: This process neutralizes phytic acid and also contains beneficial bacteria, enhancing the body’s ability to take advantage of the nutrients in grains.
Grains are soaked and allowed to ferment between 12 hours and several days.
Sprouting grains: These are highly nutritious, in addition to neutralizing phytic acid, sprouting activates food enzymes and increases vitamin content. Sprouted grain has more protein and less starches compared to non-sprouted grain.
Choose high quality, organic grains and rinse them thoroughly. Place in a glass jar and add enough filtered warm water to cover all grains by several inches.
Soak the grains overnight; then drain and rinse well.
Rinse them several times the first day, and continue rinsing them until they have sprouted. Rinse and drain before using, refrigerating, or dehydrating to make sprouted flour.
*Tip* I just want to mention here that eating a grain with a legume makes a "complete protein." This way you are consuming all the essential amino acids.
Even if vitamins and minerals are absorbed and assimilated by the body, they cannot be effective unless the necessary amino acids are present.
Mineral deficiencies caused by phytic acid are rarely a concern among meat-eaters. Zinc is well absorbed from meat, even in the presence of phytic acid.
Foods rich in Vit C can counteract phytate and increase iron absorption.
In 1949, according to the researcher Dr. Edward Mellanby, the discoverer of Vit D, "When the diet is rich in phytate, perfect bone formation can only be procured if sufficient calcium is added to a diet containing vitamin D."
Absorbable calcium from bone broths and raw dairy products, and Vit. D from certain animal fats, can reduce the adverse effects of phytic acid.
One of the methods I use for making bread, pizza, or pastry dough, with an active dry yeast, is to prep the dough and then "fold" the dough (in a large mixing bowl with a rubber spatula) once an hour throughout the day for about 4-6 hours and then I put it into the refrigerator overnight or for the length of a week.
I can use all of it or just cut a portion of it and make a pastry for breakfast or a fresh loaf of bread as needed. The flavor increases the longer it ferments, as sourdoughs do, as well as, this also allows the enzymes to pre-digest the gluten.
If I want oats in the dough, then I pre-soak them the night before I prep the dough.
Sourdough is healthier with the "wild yeast" and the ultimate is sprouted dough.
I have seriously been contemplating going into the world of sprouted doughs. So stay tuned....
I hope this was beneficial to you. My goal is to help provide the information that you need to make wise lifestyle choices.
Ramona