How to remove phytates from rolled oats?

A significant percentage of minerals like iron and zinc may not be absorbed because of phytic acid. Finding out how to remove phytates from rolled oats increases nutrient bioavailability.

Quick Summary

Methods to break down phytic acid include soaking oats in an acidic medium and fermentation, maximizing nutritional benefits.

Key Points

• Phytates Limit Mineral Absorption: Phytates in rolled oats can hinder the absorption of essential minerals like iron, zinc, and magnesium.

• Oats Contain Low Phytase Levels: Rolled oats have very little natural phytase, the enzyme needed to break down phytates, so plain water soaking is ineffective.

• Acid-Soaking is a Simple Method: Soaking rolled oats overnight in warm water with an acidic medium such as lemon juice, apple cider vinegar, or yogurt can significantly reduce phytates.

• Adding High-Phytase Grains Works Best: Add a small amount of fresh-ground rye or buckwheat flour to your soak for maximum reduction, as these grains are rich in the necessary phytase enzyme.

• Fermentation Offers Another Option: Using a live sourdough starter or kefir in your soak ferments the oats and creates an acidic environment that promotes phytate breakdown.

• Soaking Improves Digestibility: Soaking oats softens the grain, making it easier to digest and gentler on the stomach.

What Are Phytates and Why Remove Them?

Phytic acid, also known as phytate, is the storage form of phosphorus in many plants including whole grains, nuts, and seeds. It can bind with minerals such as calcium, magnesium, and iron in the digestive tract, forming an insoluble complex that prevents the body from absorbing these minerals. For individuals whose diets consist primarily of unrefined grains, this can be a concern for mineral absorption, though rarely an issue for those with balanced diets. Phytic acid may also have antioxidant properties and offer protection against certain diseases. Reducing phytate levels is a way to maximize mineral absorption.

The Unique Challenge with Rolled Oats

Oats are naturally low in phytase, the enzyme that degrades phytic acid. The heat treatment during commercial processing of rolled oats further inactivates these already low levels. Soaking oats in plain water overnight is not enough to break down significant phytic acid. Therefore, specific preparation methods are needed to effectively reduce phytates in rolled oats.

Proven Methods for Reducing Phytates

Several traditional methods effectively reduce the phytic acid content of rolled oats by using specific conditions to help break down phytates.

1. The Acid-Soaking Method

Soaking oats in a warm, acidic solution creates an ideal environment for remaining phytase activity, promoting phytate breakdown.

• Ingredients: 1 cup rolled oats, 1 cup warm filtered water, 1 tbsp acidic medium (lemon juice, apple cider vinegar, whey, or live yogurt).
• Instructions:
  1. Combine ingredients and stir well.
  2. Cover and leave at room temperature (around 70°F) for 8 to 12 hours or overnight.
  3. Rinsing is optional as the liquid contains nutrients and the phytic acid has been neutralized.

2. The High-Phytase Grain Method

Adding a high-phytase grain provides enzymes to break down phytic acid during soaking.

• Ingredients: 1 cup rolled oats, 1 cup warm filtered water, 1 tbsp fresh-ground high-phytase flour (rye or buckwheat).
• Instructions:
  1. Combine oats and flour in a bowl.
  2. Add warm water and stir.
  3. Cover and soak at room temperature for 12 to 24 hours.

3. The Fermentation Method

Fermentation uses live cultures to create an acidic environment and introduce beneficial bacteria that produce phytase.

• Ingredients: 1 cup rolled oats, 1 cup filtered water, 1 tbsp live starter (sourdough starter, milk kefir, or live yogurt).
• Instructions:
  1. Combine oats, water, and starter in a jar or bowl.
  2. Stir and cover loosely.
  3. Leave at room temperature for 12 to 24 hours. The mixture will develop a tangy flavor.

Comparison of Phytate Reduction Methods

Feature	Acid-Soaking	High-Phytase Grain	Fermentation
Effectiveness	Moderate to High.	Very High.	High.
Difficulty	Very Easy.	Moderate.	Moderate.
Equipment	Bowl or jar, spoon.	Bowl or jar, optional mill.	Jar or crock, live culture.
Soaking Time	8-12 hours.	12-24 hours.	12-24 hours.
Flavor Profile	Minimal change.	Depends on flour.	Tangy, sourdough-like.
Other Benefits	Softens oats, aids digestion.	Enhances digestion.	Probiotic boost.

Step-by-Step Guide to the Acid-Soaking Method

This method is accessible and offers a balance of simplicity and effectiveness.

Equipment and Ingredients

• 1 cup rolled oats
• 1 cup warm, filtered water
• 1 tbsp raw apple cider vinegar, lemon juice, or kefir
• A glass or ceramic bowl
• A lid or cloth

Procedure

1. Combine Ingredients: Add oats, acidic medium, and warm water to the bowl. Stir until oats are submerged.
2. Cover and Wait: Cover the bowl and let soak at room temperature for 8 to 12 hours. Warm temperature helps activate enzymes.
3. Prepare in the Morning: Soaked oats will be soft with reduced phytates. Cook on the stovetop or use in overnight oats. Rinsing is not necessary.
4. Cooking Tip: Cooking is quicker after soaking. Simmer for about 5 minutes or until desired consistency. Add toppings and enjoy.

Conclusion

While complete elimination is difficult, traditional methods effectively reduce phytates in rolled oats. Soaking in an acidic medium or with a high-phytase grain makes minerals more bioavailable and improves digestion. Choose the method based on desired flavor and effort. Acid-soaking is a simple starting point for enhancing the nutritional value of oatmeal.

This article provides information for general knowledge and is not a substitute for professional medical advice. Consult a healthcare provider for any health-related concerns or before making dietary changes.

Frequently Asked Questions

What is phytic acid and what are phytates?

Phytic acid is a natural compound in plants that stores phosphorus, particularly in seeds and grains. It can bind to essential minerals when consumed, forming mineral-phytate complexes (phytates), which the body cannot absorb easily.

Does soaking rolled oats in plain water remove phytates?

Soaking in plain water is largely ineffective for rolled oats. Unlike some other grains, oats have very little natural phytase, the enzyme that breaks down phytic acid. This enzyme is mostly destroyed during commercial heat processing.

Why add an acidic medium when soaking oats?

Adding an acidic medium such as lemon juice, apple cider vinegar, or live yogurt creates an ideal pH environment. This activates any residual phytase enzymes present. This increases the effectiveness of the soak in breaking down phytic acid.

Can I use steel-cut oats instead of rolled oats?

Yes, steel-cut oats can be used. However, they take much longer to soften during soaking than rolled oats. Some suggest pre-cooking them or opting for a longer soaking and fermentation time to achieve proper softness and phytate reduction.

Is it better to cook or soak oats to remove phytates?

Soaking is more effective than cooking alone, especially with an acidic medium or high-phytase grain. Cooking can slightly reduce phytates, but soaking is key to activating the necessary enzymatic action. Prolonged cooking after soaking can aid in reduction.

Should I rinse the oats after soaking?

Rinsing the oats after soaking is not necessary and is an optional step. Since the phytates are broken down during the process, rinsing may remove beneficial soluble fibers and nutrients that have been released into the liquid.

Do phytates have any health benefits?

Yes, phytic acid is also an antioxidant and is linked to health benefits including potential protection against certain cancers, kidney stones, and insulin resistance. The benefits often outweigh any concerns over mineral absorption for those with a balanced diet.