Eating predominantly plant-based offers many health benefits but it’s important to know the crucial plant-based cooking techniques involved in plant food preparation to enhance the bioavailability of nutrients and reduce ‘anti-nutrients’. If you’re following a predominantly plant-based diet, it pays to be a kitchen whiz, with culinary skills like soaking, sprouting and sourdough a must to maximise your nutrition.
Phytic acid or phytates are one type of ‘anti-nutrient’ present in a range of plant foods including legumes, cereal grains, pseudocereals (amaranth, quinoa, millet), nuts and seeds. Phytates may decrease bioavailability by inhibiting the absorption of minerals like iron, zinc and calcium. (1) For this reason, plant-based diets need to be well designed to ensure adequate intake and absorption of all essential nutrients. (2)
The good news is the vast majority of phytates can be reduced or even eliminated by traditional food preparation methods. Calcium, iron, and zinc bioavailability can be improved by soaking, sprouting/germination, and sourdough leavening while simultaneously lowering pulses and cereals’ phytate content. (3) We’ve dubbed these tips and techniques the 3 S’s – sourdough, sprout and soak – so take note!
Tip # 1 for plant-based cooking – Start with Sourdough
Fermentation is one of the oldest methods of food processing, commonly used with staple foods such as bread, cereal porridges or fermented legumes. Sourdough is the foremost fermentation used for baking purposes and is ideal for improving the texture, palatability, aroma, shelf life and nutritional value of wheat and rye bread. (5)
In a test of baker’s yeast vs sourdough starter, sourdough fermentation was more efficient than yeast fermentation in reducing the phytate content in whole wheat and rye bread. (6) If bread is still on your menu, the first change to make is to prioritise eating sourdough.
Tip # 2 for plant-based cooking – When in doubt, Sprout
Sprouting of brown rice over a period of 12 to 72 hours leads to a 60% reduction in phytate content, with many other beneficial results leading experts to define sprouts as “functional foods”. Sprouting or ‘germinating’ grains, results in higher digestibility, with almost all nutrients becoming fully available and various antioxidants occurring at higher concentrations. (7) You may notice sprouted bread in the fridge section of health food stores, while activated nuts and seeds which have been soaked, sprouted then dehydrated at low temperatures are growing in popularity here in Australia.
Tip # 3 for plant-based cooking – Soak it up
Soaking grains and beans effectively reduce phytic acid and increases mineral bioavailability. Soaking is an important part of the process of germination and fermentation methods which works by the activation of endogenous phytases, the enzymes which break down phytate. Generally, the longer the soak time the better, so overnight is ideal. The phytic acid content in chickpeas was found to decrease by around 50% when soak time increased from 2 hours to 12 hours. (8) As a rule of thumb, if you’re planning a meal ahead of time, account for the extra preparation time for soaking grains and legumes either in the morning as preparation for the evening meal or the night before. Make sure to rinse thoroughly!
“S” is for Satisfying
Following the 3 S’s can make plant-based eating more satisfying. People report feeling that properly prepared grains and legumes are more easily digested, while activated nuts also have improved digestibility and taste and texture. Our Naturopaths and Nutritionists enjoy talking about all things dietary with you during a consultation – knowing your good food choices make for the best medicine. Who knew smashed avocado on sourdough would be your prescription? Now that’s satisfying!
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