Phytic acid is a naturally occurring compound found in many plant-based foods, including oats. It is known to bind to minerals like iron, zinc, and calcium, reducing their bioavailability. If you wish to reduce the phytic acid content in oats, here are a few methods you can try:
Soaking: Soaking oats in water or an acidic medium can help reduce phytic acid levels. Place the oats in a bowl and cover them with water. Add a tablespoon of an acidic medium like lemon juice or apple cider vinegar per cup of oats. Allow them to soak for at least 7-8 hours or overnight. After soaking, rinse the oats thoroughly with fresh water before cooking.
Sprouting: Another method to reduce phytic acid is through sprouting. Soak the oats in water for about 24-48 hours, ensuring they are fully submerged. Rinse them and place them in a colander or sprouting jar, covered with a cloth or lid. Rinse the oats with fresh water every 8-12 hours. After sprouting for 1-3 days, rinse the oats once more and cook them.
Fermenting: Fermentation can also help break down phytic acid. To ferment oats, mix them with water and a starter culture like yogurt, kefir, or whey. Allow the mixture to ferment for 24-48 hours at room temperature. After fermentation, rinse the oats and cook them.
Combination methods: You can also combine soaking, sprouting, and fermenting methods for more effective reduction of phytic acid. Soak the oats, then sprout them by rinsing and draining every few hours. Finally, ferment the sprouted oats for a specific period before cooking.
It's important to note that while these methods can reduce phytic acid levels, they may also alter the taste and texture of the oats. Experiment with different techniques and durations to find the method that suits your preferences.
Additionally, keep in mind that while phytic acid reduces mineral bioavailability, it also possesses some health benefits. Phytic acid acts as an antioxidant and may have anti-cancer properties. So, it's generally recommended to balance the consumption of phytic acid-rich foods with a varied and nutrient-dense diet to ensure adequate mineral intake.