Beans, seeds, grains
and nuts all contain phytic acid, a type of phosphorus compound that
binds with certain minerals and can potentially prevent your body from
absorbing these minerals properly. You can use several cooking and
soaking techniques to reduce the amount of phytic acid in beans,
resulting in easier digestion and absorption of nutrients.Soaking
Enzymes,
referred to as phytases, destroy phytic acid during certain food
processes. Soaking your beans in several inches of water for 24 to 48
hours prior to cooking them will force the phytic acid to release into
the water. During this time, phytases will also form in the water,
helping to further remove and reduce the amount of acid in your
beans.After soaking your beans, you can dry them by running them through
a strainer or hand drying them with a cloth.
Baking
In
addition to soaking your beans, baking your beans or integrating them
into a baked good will help to destroy the phytic acid content of the
food. During the baking process, the extreme heat that the beans are
exposed to results in a reduction of the phytic acid in the beans. While
not all of the acid is removed, it is reduced to the point where the
beans should be much easier to digest and pass through your system.
Dehydrating
Dehydrating
your beans is another technique that can be used to help reduce acid in
your beans. It is possible for you to dehydrate your beans using a
dehydration machine or simply letting them dry and roast on a pan over
an open fire. During this process, phytic acid is removed from the beans
along with any excess water or liquids that may be stored in the beans
prior to the dehydration process.
Caution
Consuming
foods that are high in phytic acid for extended periods of time can
result in nutrient deficiencies as well as digestion issues. If you are
suffering from chronic stomach ailments such as Crohn's disease,
consuming beans and other products high in phytic acid can cause
additional inflammation and pain to your stomach region. Consult a
doctor to discuss other ways of reducing phytic acid from your diet while still getting the nutrients that nuts, grains and beans provide.
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