Which preparation technique typically yields a greater phytate reduction in black beans: boiling or fermentation?
Answer
Long, slow fermentation
Techniques involving microbial activity often provide the most dramatic reduction in phytic acid levels, especially when compared to rapid heating methods. Fermentation, such as when making products like tempeh from legumes or using sourdough methods for grains, introduces bacteria that actively produce phytase. This prolonged, enzymatic breakdown process is highly effective. In a comparative scenario, a long, slow fermentation process can result in a superior reduction—potentially 50% to 70%—of the phytate content compared to merely boiling the beans immediately after soaking, leading to a substantially increased potential for iron and zinc absorption from that specific meal.
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