Proven Methods: How to remove phytates from seeds?

Phytic acid, or phytate, is a compound found in many seeds that can hinder the absorption of important minerals like zinc and iron. Learning how to remove phytates from seeds is a simple yet effective way to boost their nutritional value and improve digestion for many people.

Quick Summary

Phytates in seeds can be effectively reduced through several easy, traditional preparation methods. Soaking, sprouting, and fermentation are key processes that break down phytic acid, significantly enhancing the mineral bioavailability and improving the nutritional quality of seeds.

Key Points

• Soaking is the foundation: The simplest method, soaking seeds activates the phytase enzyme to begin breaking down phytic acid.

• Sprouting is highly effective: Germinating seeds dramatically increases phytase activity for superior phytate reduction.

• Fermentation enhances breakdown: Lactic acid fermentation creates an optimal acidic environment for extensive phytate degradation.

• Combined methods maximize results: For the highest reduction, combine soaking with sprouting or fermentation.

• Cooking is a powerful adjunct: Boiling or pressure cooking can further decrease phytic acid content, especially after soaking.

• Know your seeds: Certain seeds like chia and flax require specific preparation methods due to their unique properties.

Understanding Phytates in Seeds

Phytates are the storage form of phosphorus in many plants, especially in the bran and hull of seeds. When ingested, the phytic acid can bind to minerals such as iron, zinc, calcium, and magnesium in the digestive tract, forming insoluble complexes. This action, which has earned phytic acid the reputation of an "antinutrient," can prevent your body from absorbing these valuable nutrients. While a varied diet typically mitigates this concern, individuals who rely heavily on plant-based foods, such as vegans and vegetarians, or those with existing mineral deficiencies may find it beneficial to reduce their phytate intake. Luckily, centuries-old food preparation techniques are highly effective for this purpose.

Why Reduce Phytic Acid?

Reducing phytic acid can offer several benefits, primarily by improving the bioavailability of minerals in your food. This means your body can absorb and utilize more of the iron, zinc, and calcium that seeds contain. This is particularly relevant for those with diets rich in whole grains, legumes, and seeds. Furthermore, some find that reducing phytates improves their digestive comfort and reduces bloating.

Method 1: Soaking Seeds

Soaking is the simplest and most accessible method for reducing phytic acid in seeds. It works by activating phytase, the seed's own naturally occurring enzyme that breaks down phytic acid. Soaking also helps to wash away some of the phytates that are released.

How to Soak Seeds

1. Rinse your seeds thoroughly to remove any surface debris. Use a fine-mesh strainer for smaller seeds.
2. Place the seeds in a glass bowl or jar. For best results, use filtered water.
3. Cover the seeds with warm water. Use at least 2-3 times the amount of water as seeds, as they will expand significantly.
4. Add an acidic medium like a tablespoon of lemon juice or apple cider vinegar per cup of water. This helps to further activate the phytase enzyme and promote phytate breakdown. For some nuts and seeds, adding a little salt can also be beneficial.
5. Soak for the recommended time (typically 8-12 hours overnight), though even a shorter soak can help. Note: Seeds like chia and flax should not be soaked this way, as they become slimy.
6. Drain the soaking water, which now contains a portion of the removed phytic acid.
7. Rinse the seeds again thoroughly under running water.
8. Prepare or dry. The seeds can be used immediately or dehydrated at a low temperature to regain their crunchiness and be stored for later use.

Method 2: Sprouting (Germination)

Sprouting, or germination, takes the process a step further by mimicking the natural growth cycle of the seed. The sprouting process significantly increases phytase activity, leading to a substantial breakdown of phytic acid.

How to Sprout Seeds

1. Soak the seeds as described above to initiate the germination process.
2. Drain and rinse the seeds well after the initial soak.
3. Place the seeds in a jar with a sprouting lid or a piece of cheesecloth secured with a rubber band. Alternatively, place them in a single layer on a sprouting tray.
4. Rinse and drain the seeds every 8-12 hours. This keeps them moist and prevents mold. After each rinse, shake the jar or tray to ensure air circulation.
5. Observe for small sprouts to emerge, typically within 1-3 days, depending on the seed type. The sprouts are most active in breaking down phytates in their early stages.
6. Enjoy or dry. Once sprouted, the seeds can be consumed directly or dried for storage, similar to soaked seeds.

Method 3: Fermentation

Fermentation utilizes beneficial microorganisms, such as lactic acid bacteria, to break down phytic acid. The organic acids produced during fermentation create an acidic environment that enhances the activity of phytase and further degrades phytates.

How to Ferment Seeds

1. Soak the seeds first, as this is a preparatory step for fermentation.
2. Combine the soaked and rinsed seeds with a starter culture, such as a small amount of whey, brine from fermented vegetables, or a specific probiotic culture.
3. Submerge the seeds and culture in a non-reactive container with a brine solution (water and salt) and ensure they are fully covered.
4. Seal the container to keep out air but allow gas to escape (using an airlock or by burping the jar daily).
5. Ferment at a warm, dark room temperature for a period, which can vary from a few days to a week or more. The time depends on the desired level of fermentation and phytate reduction.
6. Check for a pleasantly sour aroma and a drop in the liquid's pH. When ready, store the fermented seeds in the refrigerator to slow the process.

Comparison of Phytate Reduction Methods

Method	Effectiveness	Ease of Process	Time Investment	Best For	Flavor Impact
Soaking	Moderate	Very Easy	Short (8-12 hours)	Most seeds, quick recipes	Neutral to slightly less bitter
Sprouting	High	Medium	Medium (1-3 days)	Higher phytate seeds (e.g., pumpkin seeds)	Fresh, slightly sweeter, grassy
Fermentation	High to Very High	Medium to Advanced	Long (days to weeks)	Seeds in batters, doughs, pastes	Tangy, sour notes

Best Practices for Maximum Reduction

For the highest reduction in phytate content, a combination of these methods is often most effective. For example, soaking followed by sprouting or fermentation can yield superior results compared to a single method alone. The type of seed, temperature, and duration are all important factors to consider for optimal results. It is important to note that some seed types, like flax and chia, contain high levels of mucilage and require specific preparation methods, such as fermentation, to be processed effectively.

The Role of Cooking

Cooking, particularly boiling, can also help reduce phytic acid, especially when combined with prior soaking. Boiling legumes for an hour, for instance, can reduce phytic acid by a significant amount. However, high-heat roasting might have less of an effect compared to methods that use moisture and enzyme activation. Using a pressure cooker is another efficient way to reduce phytate levels in seeds and grains.

Conclusion

While phytic acid is a natural component of many nutritious seeds, taking steps to reduce its content can be beneficial for enhancing mineral absorption and potentially improving digestive comfort. Traditional food preparation techniques like soaking, sprouting, and fermentation offer reliable and effective ways to achieve this. By understanding the principles behind these methods, you can make an informed choice to unlock the full nutritional potential of the seeds in your diet.

For more detailed information on antinutrients, visit this resource: Harvard T.H. Chan School of Public Health

Frequently Asked Questions

What is phytic acid and why is it considered an 'antinutrient'?

Phytic acid is a natural compound in seeds, grains, and nuts that stores phosphorus. It is called an 'antinutrient' because it can bind to minerals like iron and zinc in the digestive tract, preventing their absorption by the body.

Does eating phytates cause harm?

For most people with a balanced diet, phytates are not harmful and may even have some health benefits. Concerns about mineral deficiency are typically limited to individuals with poor diet diversity, reliance on high-phytate staples, or existing mineral deficiencies.

Are some seeds higher in phytates than others?

Yes, phytic acid content varies widely among different seeds. For example, sesame seeds tend to have a higher concentration than some legumes like lentils, though levels can depend on the growing conditions.

What is the best way to remove phytates from nuts?

The most common and effective method for nuts is soaking them in salt water for several hours to overnight, followed by rinsing and then dehydrating or roasting them at a low temperature.

Can you soak chia seeds or flax seeds?

Soaking chia and flax seeds in the traditional way is not recommended because their high mucilage content causes them to become slimy. For high-phytate seeds like these, fermentation or using ground versions might be more appropriate.

Does cooking alone remove phytates?

Cooking can reduce phytic acid, particularly methods involving boiling or pressure cooking. However, it is most effective when combined with soaking beforehand, as this activates the natural phytase enzyme.

Do all sprouted seeds lose a significant amount of phytates?

While sprouting is generally effective, the amount of phytate reduction can vary depending on the seed and the duration of sprouting. Seeds like oats have less endogenous phytase compared to others.