How to get rid of phytic acid in brown rice?

Phytic acid, a natural compound in brown rice, can bind to minerals and significantly reduce their bioavailability, impacting the absorption of nutrients like iron and zinc. Learning how to get rid of phytic acid in brown rice is a practical step to unlock its full nutritional potential and make it easier to digest.

Quick Summary

This guide covers several kitchen-tested methods to break down phytic acid in brown rice, including soaking with an acid medium, sprouting, and accelerated fermentation, to boost the bioavailability of its healthy minerals.

Key Points

• Soaking with an acid: Activates the grain's natural phytase enzymes to significantly reduce phytic acid content overnight.

• Sprouting for maximum reduction: Germinating brown rice drastically increases phytase activity, breaking down more phytates and improving overall digestibility.

• Fermentation offers the highest reduction: Accelerated fermentation using a starter culture can neutralize the highest percentage of phytic acid, making it the most effective method.

• Cooking alone is not enough: While cooking helps slightly, preparatory steps like soaking or sprouting are necessary for a substantial reduction in phytic acid.

• Enhance mineral absorption: By reducing phytic acid, you increase the bioavailability of essential minerals like zinc, iron, magnesium, and calcium in your brown rice.

Understanding Phytic Acid in Whole Grains

Phytic acid, or phytate, is the primary storage form of phosphorus in many plant seeds, including whole grains like brown rice. While it serves an important function for the plant, in humans, it is often referred to as an 'antinutrient' because its strong negative charge can chelate (bind) to essential minerals such as zinc, iron, magnesium, and calcium. Since humans lack the enzyme phytase in our digestive tracts to break down phytic acid, these minerals pass through the body largely unabsorbed. For individuals with a varied diet, this is typically not a major concern. However, for those who rely heavily on unrefined grains and legumes as staples, or who have compromised digestion, a high intake of phytic acid can potentially lead to mineral deficiencies over time. The good news is that traditional food preparation techniques can effectively neutralize a large portion of the phytic acid, making brown rice more nutritious and easier on the digestive system.

Method 1: The Soaking Technique

Soaking is the simplest and most common method for reducing phytic acid. The process initiates the activity of the grain's endogenous phytase enzymes, which are responsible for breaking down the phytates. Adding a small amount of an acidic medium to the water can further enhance this process.

How to soak brown rice effectively:

• Combine 1 cup of brown rice with 2 cups of warm, filtered water in a bowl.
• Add 1 teaspoon of an acidic medium, such as apple cider vinegar or lemon juice, to create an optimal environment for phytase activity.
• Stir the mixture, cover the bowl, and let it soak at room temperature for at least 7 hours, or preferably overnight.
• After soaking, drain the water thoroughly and rinse the rice well with fresh water to wash away the released phytic acid.
• Cook the rice as you normally would, noting that soaking will reduce the cooking time significantly.

Method 2: The Sprouting Method

Sprouting, or germination, is another highly effective technique. It takes the natural phytase activation from soaking and amplifies it, resulting in a more significant breakdown of phytic acid. Studies have shown that sprouting can reduce phytic acid content by up to 60% or more.

Step-by-step process for sprouting brown rice:

• Start by soaking the rice overnight using the instructions from Method 1.
• Drain the rice and rinse it thoroughly. Place the moist rice in a jar with a mesh lid or a bowl covered with a breathable cloth.
• Rinse and drain the rice two to three times a day for 1–3 days, depending on your desired sprout length. This prevents mold growth and keeps the rice moist.
• You will see small sprouts, typically 0.5–1 mm long, appear from the grains.
• Once sprouted, rinse the rice one last time before cooking or drying it for later use.

Method 3: Accelerated Fermentation

For maximum phytic acid reduction, accelerated fermentation is the most powerful tool. One method involves using a starter culture from a previous fermented batch to kickstart the process, which can lead to reductions of up to 96%. Lactic acid bacteria produced during fermentation create an acidic environment that is highly conducive to phytase activity.

How to ferment brown rice:

• Combine brown rice and demineralized water in a ratio of 1:5, and soak it for 24 hours at 30°C to naturally ferment.
• For accelerated fermentation, retain some of the liquid from a previous batch and add 10% of it to your new soaking rice. The established microorganisms and phytase will dramatically speed up the process.
• After fermentation, drain the liquid and rinse the rice thoroughly.
• Fermented rice can be dried and stored or cooked immediately.

The Role of Cooking

Even without special preparation, the cooking process itself helps to reduce phytic acid to a degree. However, the effect is relatively minor compared to soaking, sprouting, or fermentation. High temperatures degrade phytic acid, and studies show that pressure cooking is more effective than standard boiling.

Tips for cooking after pre-treatment:

• Rinse and drain: Always rinse and drain your rice after soaking or sprouting to wash away the released phytates.
• Use fresh water: Cook the treated rice in fresh water, as the soaking liquid will contain a high concentration of the antinutrient you just worked to remove.
• Adjust water levels: Soaked rice requires less cooking water, as it has already absorbed some moisture. Adjust your liquid ratio accordingly.

A Practical Comparison of Methods

Method	Effectiveness	Time Commitment	Complexity	Notes
Soaking (with acid)	Moderate	Medium (Overnight)	Easy	Easiest and most accessible method. Good for improved digestion.
Sprouting	High	Long (1-3 days)	Medium	Requires more hands-on time but yields superior phytic acid reduction.
Fermentation	Very High	Medium (24-48 hours)	Medium	Can achieve the highest reduction rates but involves maintaining a starter.

Conclusion: Choosing the Right Method for You

Removing phytic acid from brown rice is a straightforward process with multiple effective techniques available. For those seeking a minimal effort approach, simple overnight soaking with an acid medium is an excellent start that will significantly improve digestibility and nutrient absorption. If you are looking to maximize the nutritional benefits and have more time, sprouting and fermentation are highly effective methods, with accelerated fermentation being the most potent. Ultimately, incorporating any of these traditional preparation methods into your cooking routine is a beneficial step towards enjoying a more digestible and nutrient-dense brown rice. Whether you choose a simple soak or a more intensive ferment, you'll be making a positive change to how your body processes this healthy whole grain.

Optional Resources

• NIH study on phytic acid

References

• Healthline: Phytic Acid 101: Everything You Need to Know. Retrieved from https://www.healthline.com/nutrition/phytic-acid-101
• NIH: Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
• ScienceDirect: Effects of soaking, germination and fermentation on phytic acid, total and in vitro soluble zinc and calcium in brown rice. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0308814608002513
• Reddit: Brown Rice - Reducing the Arsenic and Phytic Acid. Retrieved from https://www.reddit.com/r/PlantBasedDiet/comments/p1stxr/brown_rice_reducing_the_arsenic_and_phytic_acid/
• Pamela Salzman: Why You Should Soak Your Grains. Retrieved from https://pamelasalzman.com/soak-grains/

Frequently Asked Questions

What is phytic acid and why is it a concern in brown rice?

Phytic acid is a compound that binds to essential minerals like iron and zinc, preventing their absorption by the body. It's a concern because brown rice is rich in these minerals, and without proper preparation, much of that nutritional benefit can be lost.

How does soaking brown rice reduce phytic acid?

Soaking brown rice activates the grain's natural enzyme, phytase, which begins to break down the phytic acid. Using an acid like apple cider vinegar in the soak water creates an optimal environment for this enzyme to work most effectively.

Is sprouting brown rice better than just soaking?

Sprouting brown rice is generally more effective at reducing phytic acid than simply soaking it. The germination process further boosts phytase activity, leading to a more substantial breakdown of phytates.

Does fermentation remove more phytic acid than soaking or sprouting?

Yes, studies have shown that fermentation, especially accelerated lactic acid fermentation, can be the most effective method, reducing phytic acid by a very high percentage, sometimes exceeding 90%.

How important is cooking temperature for reducing phytic acid?

Cooking itself does reduce some phytic acid, as high temperatures degrade the compound. However, preparatory steps like soaking, sprouting, or fermenting are far more significant. Pressure cooking is more effective than boiling for phytate reduction during cooking.

Should I use an acid when soaking brown rice?

While simply soaking in water will work, adding an acidic medium like a teaspoon of apple cider vinegar or lemon juice per cup of rice significantly increases the effectiveness of the phytase enzymes, resulting in a greater reduction of phytic acid.

Is brown rice really healthier than white rice if it has phytic acid?

Yes, brown rice is still healthier due to its higher fiber, vitamin, and mineral content. The goal of reducing phytic acid is to make those nutrients even more accessible, not to imply that brown rice is unhealthy. White rice has less phytic acid because the bran and germ, which contain most of the phytic acid, are removed during processing.