What is Phytic Acid in Oats?
Are you aware of or concerned about phytic acid in oats?
The following information will help raise awareness about the issues phytic acid presents. But, before we discuss its presence in oats, let's take a look at this compound in general and how it affects our digestive system when it's consumed.
What is Phytic Acid?
Plants store phosphorus in their tissues, including their seeds and bran, as phytic acid. When this compound is consumed through the foods we eat, it inhibits our ability to absorb essential minerals such as calcium, magnesium and iron.
This is due to the fact that phytic acid binds with these minerals to form phytates. Humans don't have the necessary enzymes in their system to break phytates down. The result is that a fair amount of minerals pass through our small intestine without being absorbed.
By inhibiting mineral absorption, phytic acid can impact your digestive health, especially if you already have a health condition that impacts your digestion and overall gut health.
How Much Phytic Acid is in Oats?
Cereals and grains contain significant amounts of phytic acid, though these amounts do vary depending on the type of grain. For instance, wheat contains over 7 grams of phytates in 100 grams of grain, while oats contain between 0.4 to 2.2 grams of phytates per 100 grams of oats.
Of course, you would want to reduce the level of phytic acid in oats to take advantage of all the wonderful, essential minerals that oats offer. Not to mention, insufficient amounts of minerals can cause health issues.
For example, low iron intake can result in anaemia, especially among women and infants. Low iron also has several other far-reaching health effects, including lethargy and impacting your muscles and overall sense of strength.
How to Reduce Phytic Acid in Oats?
There are a couple of ways to reduce phytic acid in oats to boost your body's mineral intake while enjoying a bowl of oatmeal.
The main method is to soak the oats for 12 hours or overnight in water, using the same ratio of water to oats as you normally would to cook them. Soaking oats triggers the activation of an enzyme called phytase, which helps naturally break down phytic acid. You do not need to rinse the oats the next morning.
However, unlike other grains, oats do not have a significant amount of the phytase enzyme.
Read more about how to soak your oats to remove unwanted phytic acid.
You can achieve a similar result by making overnight oats. We have a wealth of ideas you can consider so you have delicious overnight oats the next day that allow you to absorb more essential nutrients.
If you’re looking for inspiration on how to get more out of your oats and the health benefits they offer, be sure to check out our range of delicious recipes or view our blog for more insight into how oats can better your health.
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2 comments
Pressure cooking is one of the most effective ways to reduce phytic acid. If you soak your grains prior to pressure cooking, you can effectively reduce phytic acid to near zero. However, pressure cooking does modify many of the nutrients in your food, especially in regards to bioavailability and uptake. This is to say that pressure cooking will definitely reduce your phytic acid intake, but it may also reduce the amount of nutrients available to your body. Definitely worth a discussion with your doctor!
Very interesting. What about pressure cooking pinhead oats, as I do, would that do any good re phytic acit?