Many people avoid certain foods due to anti-nutrients. This is...

Many people avoid certain foods due to anti-nutrients.

This is unfortunate, because they can be easy to mitigate if you know how.

Here is how to mitigate anti-nutrients in many common foods 🧵

Oats

Oats contain phytic acid. They do not contain phytase to break it down.

If you add something high in phytase during soaking, then most of it can be broken down.

For one cup of oats + one cup of water:

- 1 tsp of buckwheat flour (~90% reduction)

- 1 tbsp of lemon juice or vinegar (~40-60% reduction)

- Soaking in water (~15-30% reduction)

You will get another 5-10% reduction with cooking, so if you combine a soak with buckwheat flour then you should get rid of most of it.

Beans

For one cup of beans:

- Soak overnight in 3-4 cups of water with one tbsp of lemon juice at room temp
- Optionally sprout beans for 24-72 hours. You can use a colander or sprouting jar. Rinse twice a day.
- Pressure cook for 10-15 minutes (I do 15 psi for 10 minutes and let pressure release naturally)

White rice

Already low in phytic acid. So an overnight soak in a tbsp of lemon juice is fine if you want to remove what’s remaining.

Nuts and seeds

Buy sprouted if you can.