What’s the Problem?
Nuts and Seeds also have high amounts of enzyme inhibitors. These enzymes are useful to seeds and nuts because it prevents them from sprouting prematurely. But they can really strain your digestive system (which is why they contribute allergies and digestive issues for many people).
What is Phytic Acid?
Phytic acid, also called phytate in its salt form, is an anti-nutrient. While Phytic acid is necessary to the plant, unfortunately, it’s not digestible by non-ruminants (read: non-cud-chewers) because we lack the enzyme phytase to break it down.
The Big Deal
Phytates actually bind to the magnesium, calcium, zinc and iron in your intestines and take them OUT of our bodies. We do not want that to happen. Many people suffer from iron-deficiency, anemia; magnesium-deficiency, which can contribute to everything from muscle cramping to PMS. And zinc-deficiency immune system and reproductive problems. And the fact that phytates are chelating calcium out of our bodies means that we have less access to that bone-building and nerve-transmitting mineral we’re all so fond of.
The good news is that you can sprout, ferment and soak the phytates out of just about anything. Even 100 years ago, people were sprouting, fermenting and soaking the foods they knew would give them a stomach ache if they didn’t. Anyone out there get cramps from eating nuts? Phytic acid is one of the reasons for that. I don’t know why we stopped processing our foods properly – it’s all part of the fast food revolution I suppose.
Soaking your nuts in warm water will remove phytates, neutralize enzyme inhibitors, and also help encourage the production of beneficial enzymes. These enzymes, in turn, increase many vitamins, especially B vitamins. It also makes these nuts much easier to digest and the nutrients more easily absorbed. And, yes, this is a traditional method of preparation. For example the Aztecs would soak pumpkin or squash seeds in sea water and then, sun dry them.
What’s the Difference between Soaking and Sprouting?
Soaking is a definite must for removing phytates and enzyme inhibitors. Sprouting starts with soaking and then you just take it a step further and allow the nut or seed to start its growth cycle. So intead of toasted/dehydrating you leave for 3 days and rinse occasionally till you see growth start – then eat and enjoy the huge increase in nutritional benefits.
The How
4 cups of raw, nuts or seeds
1 tablespoon non iodated salt
warm filtered water
Dissolve salt in water, pour over nuts or seeds, using enough water to cover. Leave in a warm place for at least 7 hours or overnight. Then drain and rinse clean in a colander and spread on a stainless steel pan. Place in a warm oven (no warmer than 70 degrees C) for 12-24 hours, turning occasionally, until thoroughly dry and crisp. Really make sure they are all the way dry! If not, they could mould and won’t have that crispy wonderful texture. I have found the longer I soak a seed or nut, the longer it takes to dehydrate them.
Yes it takes a while – yes it’s an extra step but this is a chance to enjoy some wonderful foods and healthy plant based proteins without experiencing digestive difficulties. Check Nourishing Traditions by Sally Fallon for much more in depth discussion on the health benefits of these additional steps.