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Showing posts from August 20, 2023

what is phytates in food and is phytic acid bad? [Are oats high in phytates]

Phytates are also known as phytic acid, which is the stored form of phosphorus. These are anti-nutrients found in cereals, grains, millets, seeds, nuts, and unprocessed whole grains in their outer layer or bran. Phytates are primarily limited to the outer bran layer of whole grains, but in legumes, they are spread all over, inside-out.  Phytate is the primary phosphorus storage form in legumes, cereals, nuts, and seeds. In fact, phytic acid is also found in fruits, roots, tubers, and berries, though in lower concentrations ( research paper ). In cereals, the endosperm is rich in protein and starch and devoid of phytate, which is concentrated in the germ.  Research claims that monogastric animals like humans lack sufficient amounts of phytate-degrading enzymes. Therefore, phytate is termed anti-nutritional, as it makes the bioavailability of essential dietary minerals tough. Sadly, this often results in mineral deficiencies in vulnerable populations.  Eating anti-nutrient-rich meals wil

What is Bajra Rava (Suji) Can You Make it At Home?

Is bajra pearl millet? Yes, it is! You cna make bajra suji at home easily. The one you make at home is way healthier than store-bought stuff. How? Well, homemade is sprouted bajra rawa. What more do you want? Can Bajra cause constipation? Let's first explore the health benefits of bajra before getting to this question. Pearl millet is a nutritionally superior food, which is rich in micronutrients. The most common miconutrients in bajra include iron and zinc. It is a good source of energy, since it is rich in carbohydrates and crude fibers. Bajra contains resistant starch, which means it is slowly absorbed by the body and does not cause blood sugar spikes. It has both soluble and insoluble dietary fibers, dietary fiber, ash, proteins, antioxidants, and fat . It has better fat digestibility. Pearl millet is a rich source of vitamins, including thiamine, niacin, riboflavin, and minerals. Bajra has a good amount of iron, zinc, magnesium, phosphorus, potassium, copper, and manganese.  I