STOP EATING RAW PULSES, SEEDS AND NUTS
Photo by Dan Burton on Unsplash
You can get some amazing vegan recipes for making fantastic food with nuts, seeds and pulses but unless you do the following they can do more harm than good!
Anti-nutrients
All of these foods contain anti-nutrients. It is the anti-nutrients that prevent the body from absorbing the nutrients in the food.
The most important anti-nutrients that are contained in the above plus dark green leafy vegetables are: phytate, tannins, protease inhibitors, calcium oxalate and lectins.
What do these anti-nutrients do?
Untreated phytic acid can combine with calcium, magnesium, copper, iron, and zinc in the intestinal tract and block their absorption.
A diet high in nuts, seeds, beans, and grains that are improperly prepared may lead to serious mineral deficiencies and bone loss, Irritable Bowel Syndrome and, in the long term, have many other adverse effects.
The levels of anti-nutrients vary in the same foods.
An article written by Written by Atli Arnarson BSc, PhD on June 28, 2018 goes into comparative data on anti-nutrient levels their role in part of the plant makeup and how they affect the human body.
Phytic acid is found in plant seeds, where it functions as the main storage form of phosphorus.
Phytic acid content is highly variable. For example, the amount contained in almonds can vary up to 20-fold.
Summary Phytic acid is found in all plant seeds, nuts, legumes and grains. The amount contained in these foods is highly variable.
So as Vegans how do we eliminate anti-nutrients so that are bodies are able to absorb the nutrients?
Below is the list containing the methods Dr Armason suggests to degrade phytic acid and other anti nutrients.
Below is an overview of the main antinutrients and effective ways to eliminate them.
All methods include soaking. But by combining methods together you will get the best results.
All grains benefit from soaking, sprouting or fermenting, so what are the reasons we do this?
- increases the vitamin content, particularly B vitamins.
- tannins, complex sugars, gluten, and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption.
- encourages the production of beneficial enzymes,
- breaks down enzyme inhibitors and proteins for easier assimilation and neutralizes phytic acid.
Make your grains, nuts and pulses super tasty and highly nutritious.
Soaking Charts for pulses, seeds and nuts.
For every 1 cup nut/seed, add 1 teaspoon mineral-rich salt, like Celtic Sea Salt.
To help with pulse fermentation.
- Use 1tbsp raw apple cider vinegar with mother to each cup of water required to soak pulses.
- Place in a warm environment eg. dehydrator set below 115F.
- Other fermentation processes can be started by using sprouted flour.
- Probiotics for making nut cheese etc.
Once your pulses, seeds and nuts have been prepared enjoy them in the wonderful recipes.
Originally published at https://healthygreenerbetterlife.blogspot.com.