I came across this wonderful resource by Amanda Rose for learning more about the phytic acid in whole grains.
Phytic Acid & Mineral Loss in Grains & Legumes
A must read! Provided me with a lot of information that I was unaware of. More evidence to the necessity of soaking grains in order to be able to effectively absorb all the minerals and vitamins in the grains.
Here is one quote from the article:
Researchers have conducted experiments on mineral absorption that show clearly that phytates matter. A study of iron absorption in cereal porridges found in some cases a 12-fold increase in the absorption of iron when the phytic acid was removed from the food. Participants absorbed only about 1% of the iron in their
wheat porridge but that absorption rate increased to 12% when the phytic acid was removed (Hurrel et al. 2003).
She goes on to share some helpful tips and tricks for soaking/sprouting. She also mentions an interesting fact about oats. Soaking for 12 hours is not sufficient to break down the phytates. Her tip: Add fresh ground wheat to your oats before soaking! Interesting.
This same website offers a free e-course on the topic as well! I am starting it now!
Amanda has a newly published book, titled Rebuild from Depression which the above article is an excerpt of. Read more about it here.
I seriously enjoy the blog post.Much kudos again. Superb.
The free eCourse is gone.
Lindsay,
I have also gone through this course and found it very helpful.
I just tried soaking oats for the first time this week. We really liked the flavor(used yogurt). Next time I’ll try adding the wheat.Can I use regular store-bought wheat flour? I don’t have access to freshly ground just yet.:-)
Oh, I am sure that is fine, as long as it is whole wheat or another whole grain flour.
I tried soaking steel cut oats overnight. I used yogurt for the acid. My husband and I could not get past the strong sour taste, even after we sweetened it. Do you have any advice for overcoming the strong flavor? I appreciate any guidance you can offer. I really enjoy your blog!
Hmm…maybe you are adding too much acid? I use about 1 Tbsp.
Can you also tell me how much oats and water you add w/ 1 Tbsp of yogurt? Maybe that is my problem!
I soak 1 1/2 cups water to equal portions of oats with 1 Tbsp acid. I am now adding a little wheat flour as recommended in the article above. In the morning, I bring to boil another 1-1 1/2 cups water before mixing in the soaked oats. Another idea…try including some toppings. We use chopped apple and raisins, which pretty much cover any sour taste. I add these at the same time as the oats.
Thank you!
Thanks for this post!!I find your blog to be very informative!!I am very concerned about our fmilys nutrition and have been trying toincorperate Nourishing Traditions into our diets for several months now.
When you get a chance,stop by my blog!I have given you an award!!Your blog has blessed me greatly!!