Hence, an in-vitro protein digestibility of 79% and improvements of all the nutritional indexes related to the quality of the protein fraction (e.g., GABA) were achieved at the end of fermentation. Compared to the unfermented control, the yogurt-style snack was characterized by a significant higher concentration of free amino acids and lower contents of the antinutritional factors, i.e., phytic acid, condensed tannins, saponins and raffinose (up to 90%) mainly due to the LAB metabolic activity. The yogurt-style snack was characterized by protein and fiber concentration of 3 and 4%, respectively, and a low-fat content. The biotechnological protocol includes the fermentation of a thermal-treated blend of cereal and legume flours by the selected lactic acid bacteria (LAB) Lactoplantibacillus plantarum DSM33326 and Levilactobacillus brevis DSM33325. 1Department of Soil, Plant and Food Science, University of Bari Aldo Moro, Bari, ItalyĪiming at meeting consumers’ requirements for healthy foods, dietary needs (vegetarianism, lactose- and gluten-free), as well as the nutrition recommendations of the Health Authorities in terms of protein, fibers and bioactive compounds, the present study proposes a novel yogurt-style snack made with plant-derived ingredients.However, vegetarians, vegans, and others who eat a lot of high phytate foods may be at risk.Erica Pontonio 1 Susanna Raho 1 Cinzia Dingeo 1 Domenico Centrone 2 Vito Emanuele Carofiglio 2 Carlo Giuseppe Rizzello 1* Phytic acid is usually not a concern in industrialized nations, where food diversity and availability are adequate. This is of particular concern in many developing nations where whole grain cereals and legumes are a large part of the diet. However, phytic acid can be a significant concern when diets are largely composed of high phytate foods while at the same time low in meat or other animal-derived products. In addition, zinc is well absorbed from meat, even in the presence of phytic acid ( 16).Īs a result, mineral deficiencies caused by phytic acid are rarely a concern among meat eaters. Non-heme iron is also highly affected by phytic acid, whereas heme iron is not ( 15). Non-heme iron from plant-derived foods is poorly absorbed, while the absorption of heme-iron is efficient. Heme iron is found in animal foods, such as meat, whereas non-heme iron comes from plants. There are two types of iron in foods: heme iron and non-heme iron. This may be especially important for those with an iron deficiency, as well as vegetarians and vegans ( 1, 4, 14). However, those at risk of an iron or zinc deficiency should diversify their diets and not include high phytate foods in all meals. Phytic acid is not a health concern for those who follow a balanced diet. Several methods can be used to reduce the phytic acid content of foods, including soaking, sprouting, and fermentation. In addition, sprouting and lactic acid fermentation help degrade (break down) phytic acid ( 11). Lactic acid fermentation is the preferred method, such as in the making of sourdough ( 4, 8, 9).Ĭombining these methods can reduce phytate content substantially.įor example, cooking legumes for 1 hour can reduce their phytic acid content by up to 80% ( 10). Organic acids, formed during fermentation, promote phytate breakdown. The sprouting of seeds, grains, and legumes - also known as germination - causes phytate breakdown ( 4, 6, 7). Cereals and legumes are often soaked in water overnight to reduce their phytate content ( 4, 5). Instead of avoiding these foods, you can try several preparation methods that can significantly reduce the phytic acid content of foods. It may contribute to mineral deficiencies over time, but this is rarely a concern for those following well-balanced diets.Īvoiding all foods that contain phytic acid is not ideal, because many of them are healthy and nutritious.Īlso, in many developing countries, food is scarce and people need to rely on grains and legumes as their main dietary staples. Phytic acid impairs the body’s absorption of iron, zinc, and calcium. This is rarely a concern for those who follow well-balanced diets, but may be a significant issue during periods of malnutrition and in developing countries where the main food source is grains or legumes. However, when you eat high phytate foods with most of your meals, mineral deficiencies may develop over time. In other words, phytic acid primarily reduces your mineral absorption during the meal but doesn’t have major effects on subsequent meals.įor example, snacking on nuts between meals could reduce the amount of iron, zinc, and calcium you absorb from these nuts but not from the meal you eat a few hours later. This applies to a single meal, not overall nutrient absorption throughout the day. Phytic acid impairs (prevents) the absorption of zinc, iron, calcium, and other minerals by your body ( 1, 3).
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