Home Tags Antinutrient
Nuts are rich in protein, but preparation can make a huge difference. Both raw and roasted nuts have their pros and cons. The oil used in roasting adds more calories but increases healthy monounsaturated fat. Raw nuts have more phytic acid, a form of phosphorous that blocks mineral absorption. They’re also more prone to bacterial contamination. Roasting, on the other hand, removes phytic acid and kills bacteria.
Beans are packed with protein, fiber, vitamins, and minerals. For added health benefits, soak them before cooking. It’ll remove stachyose and raffinose, two carbohydrates that cause gas and bloating. Soaking also increases the bioavailability of vitamins, minerals, and protein. These nutrients are blocked by polyphenols and phytic acid, which are broken down by soaking. Even cooking time will speed up. For best results, soak for at least four hours, but no more than 24.
"Millions of children are ingesting potentially unhealthy amounts" of vitamin A, niacin and zinc, and fortified cereals are the leading source, said a new...