What is Phytic Acid and Why Should You Consider Removing It?
Phytic acid, or phytate, is a compound found in the outer layers of many seeds, grains, and nuts, including flaxseed. It serves as a storage form of phosphorus for the plant. In humans, however, it is often referred to as an "antinutrient" because it binds to minerals like iron, zinc, calcium, and magnesium, forming complexes that can make these vital nutrients unavailable for absorption. This can be a concern for individuals with a mineral deficiency or those relying heavily on plant-based foods.
It's important to note that phytic acid isn't inherently bad. Studies have also revealed potential health benefits, such as antioxidant and anti-cancer properties. The goal of reducing phytic acid isn't to eliminate it entirely but to enhance the bioavailability of the minerals in flaxseed while retaining its other benefits.
Preparing Flaxseed for Phytic Acid Reduction
To effectively reduce phytic acid, it is best to use ground flaxseed. Unlike many other nuts and seeds, soaking whole flaxseeds is not recommended as they form a thick, gelatinous mucilage when wet, which prevents proper enzyme activation and sprouting. Grinding the seeds first exposes the inner kernel, allowing preparation methods to work more effectively. For maximum benefit, always grind seeds fresh just before preparing or consuming.
Method 1: Soaking Ground Flaxseed
While not as effective for whole seeds, soaking ground flaxseed can help initiate the breakdown process, especially when combined with an acid or fermented product. The natural phytase enzymes in flaxseed are activated by moisture.
Steps for soaking ground flaxseed:
- Grind whole flaxseeds into a fine meal using a coffee or spice grinder.
- Place the ground flaxseed in a bowl or jar.
- Add warm, filtered water to cover the flaxseed entirely.
- Mix in a small amount of an acidic medium, such as a splash of lemon juice, apple cider vinegar, or a spoonful of plain yogurt, to help create the ideal pH for phytase activity.
- Let the mixture sit for several hours, ideally overnight (8–12 hours).
- After soaking, drain off the water and rinse the flaxseed meal if possible, before incorporating it into recipes. The softened meal will have a pudding-like texture.
Method 2: Sprouting Ground Flaxseed
Sprouting, or germination, is a natural process that significantly reduces phytic acid content. When a seed sprouts, it releases its phytase enzymes to break down phytic acid and access its nutrient stores for growth. This process not only reduces phytic acid but also increases the content of some vitamins.
Steps for sprouting ground flaxseed:
- Begin by soaking freshly ground flaxseed overnight as described above.
- Drain and rinse the soaked meal thoroughly.
- Place the damp flaxseed meal in a sprouting jar or a fine-mesh strainer lined with a paper towel.
- Place the jar or strainer in a warm, well-lit area, away from direct sunlight.
- Rinse and drain the meal several times a day to keep it moist and prevent spoilage.
- Continue this process for 1–3 days until tiny sprouts begin to appear. Note that flaxseed sprouts are very small and may resemble white fluff.
- Use the sprouted flaxseed meal immediately in your recipes.
Method 3: Fermenting Ground Flaxseed
Fermentation is another highly effective method for breaking down phytic acid. It uses beneficial microorganisms to produce lactic acid, which creates the optimal acidic environment for phytase enzymes to work. Several studies have shown that fermentation can achieve a high percentage of phytic acid reduction.
Steps for fermenting ground flaxseed:
- Grind flaxseeds into a meal and place it in a glass jar.
- Add a fermentation starter, such as a teaspoon of kefir, probiotic yogurt, or a piece of sourdough starter.
- Cover the jar loosely with a cloth or lid to allow air to escape while keeping contaminants out.
- Allow the mixture to ferment at room temperature for at least 24 hours, or up to 72 hours.
- The fermented flaxseed meal is ready to be used and has a tangy flavor.
Comparison of Phytic Acid Reduction Methods
| Method | Effectiveness | Effort Level | Time Commitment | Ideal For |
|---|---|---|---|---|
| Soaking (Ground) | Moderate | Low | 8–12 hours | General daily use; simple addition to oatmeal or smoothies. |
| Sprouting (Ground) | High | Medium | 1–3 days | Boosting overall nutrition; active enthusiasts; preparing for raw recipes. |
| Fermenting (Ground) | High | Medium | 24–72 hours | Optimal nutrient bioavailability; unique flavor in baked goods. |
Conclusion
While flaxseed is a highly nutritious addition to any diet, taking steps to reduce its phytic acid content can significantly improve the bioavailability of its minerals. The best method for you depends on your needs and time commitment. Soaking ground flaxseed is the simplest approach for everyday enhancement. For a more significant reduction and nutritional boost, sprouting or fermenting are the most effective strategies. Incorporating these simple preparation methods allows you to unlock flaxseed's full nutritional potential, making it an even more powerful superfood.
For more information on the health benefits of flaxseed and its components, consult a detailed review on the topic from reputable sources, such as the National Institutes of Health.
