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Fermentation activates the enzyme phytase which neutralizes phytate. These anti-nutrients cause reduced mineral absorption and reduced ability to properly digest foods. One of the most significant and beneficial actions an adherent to a plant-based diet can take to maximize nutrient intake would be to soak, sour or sprout all their food seeds – a traditional practice that renders the nutrients in these foods more bio-available.
After soaking and sprouting the point where you can see them just barely start to sprout, cook with a bit of Kombu seaweed can help remove any Oligosaccharides remaining.
The
key to this “flatulence-free”
method of bean preparation is to utilize maximally two actions. One
is the leaching out of oligosaccharides into a warm, slightly basic
soak water, and the other is to initiate the activity of endogenous
oligosaccharide-reducing enzymes to digest the sugars inside the
bean.
Soak
in Soft water (low in minerals, especially calcium) which has been
warmed to about 90°F to 130°F and kept warm for a few hours. The
water is changed two or three times to allow for continuous diffusing
of the sugars into the water. If the water were not changed, and
equilibrium between beans and soak water reached, the sugar might
start diffusing back into the beans.
Hominy
Grits,
is a food made from Maize
that
has been treated with an alkali
fermentation
process called nixtamalization.
Eating too much Polenta can cause pellagra
disease.
Look for Whole grain grits.
And
remember if your sour dough bread is not sour
tasting it may not be fermented enough. But don't expect factory made
bread to be fermented enough even if it is sour.
Injera,
a pancake-like bread from made from
fermented Teff
flour, ancient form of wheat.
Both
soy and wheat are very high in lectins, and soaking and fermenting
does not remove them.
Besides
the lectins and phytic acid contained in most legumes, the harder
beans such as kidney beans, navy beans and black beans contain
oligosaccharides. Humans do not produce the enzyme necessary to break
down these complex sugars.
Now
there is a pandemic of food allergies that most people just cannot
understand. Especially maize corn that needs to be fermented with
alkali (nixtamalization).Maize subjected to the nixtamalization process has several benefits over unprocessed grain for food preparation: it is more easily ground; its nutritional value is increased; flavor and aroma are improved; and mycotoxins are reduced.
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