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Healthy Food Lover's Newsletter, Issue #16 -- Going Against The Grain
June 15, 2013
|Hello Healthy Food Lovers,
Going Against The Grain
A lot of people are going against the grain (literally) these days and eating more Paleo Foods.
The Paleo lifestyle is the next step in the "gluten free movement" as it eliminates all grains from the diet. For the most part, you can now have your cake, waffles, pasta, cookies, and even your bread - gluten and grain free!
What makes the Paleo movement so strong may surprise you as we explore one of the most well known anti-nutrients called phytic acid.
You will learn the tricks of dealing with this anti-nutrient and some of the benefits that may come along with consuming a moderate amount of phytic acid - as it is more of a problem for certain minerals.
You will also learn about a more ancient way of eating grains and a different version of "One of the Greatest Stories" ever told - that will surely go "Against the Grain".
The Paleo LifestyleTwo of the main principles of the Paleo lifestyle is to avoid eating "all" grains and legumes because of the amount of anti-nutrients found in these foods.
Grains and legumes are a "great source" of gluten, lectins, and saponins which can "all" wreak havoc on your hormonal as well as your immune system.
These anti-nutrients are also able to increase intestinal permeability which will increase the risk of inflammatory diseases.
Grains and legumes also contain a relatively high amount of phytic acid - which can grab on to or chelate important minerals and take them right out of your body.
Phytic acid also inhibits enzymes that we need to help digest our food. This anti-nutrient will be especially high in the germ, bran or outer hull.
In general, Paleo foods replace grains with nut and seed flours. Almond and coconut flour are two of the most popular choices when making foods such as cookies, muffins, cakes, bread, etc.
Nuts and seeds do not have any gluten - most are also devoid of saponins. They also contain fewer carbohydrates and more protein which can be good for stabilizing your blood sugar level.
However, nuts and seeds usually both contain a high amount of phytic acid. Phytic acid can also be found in smaller amounts in certain fruits and vegetables.
On the "Bright Side", phytic acid has a greater attraction to iron, zinc, and calcium - which can "ironically" clear the way for copper to be absorbed (as these are some of copper's biggest competitors).
Nuts such as walnuts, almonds, and hazelnuts have a tendency to decrease iron absorption more so than grains such as wheat.
BTW, wheat was weaponized in 1964, so you might want to ditch the regular wheat grain.
Dairy products such as milk is also discouraged on the Paleo lifestyle and coconut milk is encouraged - which may also aid with copper absorption.
So there is a distinct possibility that you could end up with more copper in your diet, by eating more Paleo foods or by following a Paleo lifestyle.
High in Phytic AcidFruits: Blackberries, Strawberries, Figs
Vegetables: Green Beans, Yams, Peas
Nuts & Seeds: Almonds, Brazil Nuts, Walnuts, Hazelnuts, Pistachios, Sesame Seeds, Sunflower Seeds, Mustard Seeds, Pumpkin Seeds, Flax Seeds (in general, seeds are highest in phytic acid)
Grains & Pseudo Grains: Whole Wheat Flour, Oatmeal, Sorghum, Barley, Brown Rice, Brans, Buckwheat
Legumes: Cashews, Peanuts, Soybeans, Kidney Beans, Refried Beans, Navy Beans
Misc: Unfermented Raw Cacao, Cocoa Powder, Coffee Beans
Low in Phytic AcidFruits: Most Fruits
Vegetables: Most Vegetables
Nuts & Seeds: Coconut, Macadamia Nuts
Grains: Corn, Wheat & White Flour, Egyptian Rice, Basmati Rice, White Rice, Glutinous Rice, Polished Rice
Legumes: Lentils, Chickpeas
Misc: Animal Foods, Seafoods, White Chocolate, Cocoa Butter
In general, foods grown with "Industrial" type of fertilizers or high-phosphate fertilizers will be higher in phytic acid and foods grown with compost type of fertilizers will be lower in phytic acid.
How to Reduce Phytic AcidPhytic acid needs to be deactivated to a certain degree in order to get nutrients such as minerals or protein from foods that contain phytic acid.
Most people can tolerate a moderate amount of phytic acid (100 to 400 mg per day). And there are ways to minimize it to make foods high in this anti-nutrient more digestible or usable.
Basically, we lack the enzyme phytase which is needed to break down phytic acid. Phytase is a natural enzyme that is present in varying degrees within grains, legumes, nuts, and seeds.
Ways to Reduce Phytic Acid:
Phytase or the enzyme needed to breakdown phytic acid can fully degrade this anti-nutrient under the "correct" conditions.
The amount of phytase will vary and depend on the type of grain, nut, seed, etc. Also, being stored for too long, pre-treated with heat or freezing will degrade the food's phytase enzyme activity.
Wheat flours (Spelt, Kamut, and Wheat), Rye, and Buckwheat naturally contain high levels of the enzyme phytase.
Therefore, soaking, sprouting, lacto-fermenting (sourdough) and then cooking for an adequate amount of time - will almost completely eliminate phytic acid in these "grains".
Also, absorbable calcium from broths and raw dairy foods along with Vitamin D from certain animal fats will reduce the negative effects of phytic acid.
Paleo Foods - TipsSoaking nuts or seeds in "salted" warm water for 7 to 18 hours - then dehydrating at low temperatures - then roasting or cooking - will eliminate a large portion of phytic acid.
Phytic Acid Content in approx. 3 ounces (dry weight):
I actually prefer using coconut flour instead of almond flour whenever possible as a little coconut flour goes a long way. It is also much lower in phytic acid and Omega 6 fatty acids.
If you want to use almond flour, blanched almond flour will be lower in phytic acid because most of this anti-nutrient is found in the skin.
You can also use flours such as potato or tapioca to help cut back on the phytic acid content of Baked Paleo Foods.
You can find Paleo pasta or bread online by doing a search. You can even find Paleo Bakeries that will ship cakes, cookies, pizza crust mixes, etc. to you.
Or just learn how to make your own paleo foods, by typing in "Paleo muffins" or "Paleo cakes", etc.
The Bread of HeavenThis bread goes by various names - Essene Bread, Ezekiel Bread, and Manna Bread.
What these breads all have in common is that they are all sprouted breads. It is widely believed that sprouted bread was first created by the Essenes and it is taught within some circles that Jesus Christ was raised as an Essene.
Essene Bread is the most nutritious type of sprouted bread. It is sprouted and cooked at a lower temperature to preserve nutrients - these two factors ensure the maximum nutrient content of this type of bread.
The Benefits of Sprouted Bread:
Essene Bread is a dense and heavy loaf of bread. It contains no leavening agents like yeast and is baked longer at a lower temperature. And it may be made from a single sprouted grain or a combination of grains.
It differs from Ezekiel bread in that Ezekiel is made from a combination of grains and legumes - it is also leavened.
Originally, Essene bread was created with just sprouted grains and made into a paste like substance that was then spread on sun-heated stones to dehydrate or cook.
The Catch-22 of FermentationThe "Bad" and "Good" news is that phytic acid inhibits mineral absorption.
A person whose diet is rich in phytic acid may suffer from a lack of important minerals such as calcium, phosphorus, zinc, magnesium, copper, etc. - which is needed for proper bone growth, healthy teeth, and mental development.
On the flip side, phytic acid will bind to extra iron or "other" toxic minerals - and remove them from your body by the action of chelation.
Phytic acid is said to "enhance" copper utilization because of its ability to bind to other minerals such as zinc or iron which competes with copper at the site of intestinal absorption.
And in one study, the addition of phytic acid to the diets of copper deficient rats significantly enhanced copper bio-availability compared to rats fed diets without phytic acid.
Fermentation is a process that helps to create or release more nutrients - especially B vitamins and minerals like iron and zinc.
This is not necessarily a good thing for trace minerals such as copper which needs a certain amount of phytic acid to compete with iron and zinc.
So, if you are already soaking and sprouting your foods which helps to release minerals such as iron and zinc - fermenting could just mean overkill for certain nutrients.
As long as you are consuming a balanced diet, most "healthy" adults will be able to deal with 400 to 800 mg of phytic acid per day - but for those suffering from mineral deficiencies (tooth decay, osteoporosis, etc.) 150 to 400 mg per day would be advised.
Also, "probiotic" lactobacilli and other "digestive" organisms can produce the enzyme phytase. So, you can adjust to a higher phytic acid diet by increasing your intestinal flora or "Good" micro-organisms.
Going Against "The Truth?"The Gospel of Thomas.......
"Do not tell lies for there is nothing hidden that will not be revealed, and there is nothing covered up that will not be uncovered."
Now here is a story that will defy most accounts of the "real" story of Jesus Christ and Mary Magdalene.......Bloodline (2008)
I believe that Jesus came here to be a teacher, but his story was changed to suit the "Roman Catholic Agenda" which has lead to the downfall of "true" spirituality.
If you can find this movie online, watch it and make up your own mind.
The Truth Shall Set You Free,
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