An interesting piece of information I came across while researching making almond butter was the fact that nuts have something called phytic acid. Phytic acid is an anti-nutrient because it blocks the absorption of minerals in the digestive tract (Bravo), especially zinc, calcium, and iron (Zhou) as well as magnesium (Curcio; Bravo). This is not just a nut problem; it seems phytic acid is in most of the foods we consume, from nuts to grains to seeds to soy to corn (Rose). According to registered dietitian Peter Curcio, there are both bad and good sides to phytic acid. Yes, studies have shown it binds to minerals, but they have also shown phytic acid to have cholesterol and glycemic benefits as well as some cancer-fighting properties. This is echoed by Zhou and Erdman.
Most of the phytic acid in almonds is contained within the skin (Cottis), so blanching and peeling decreases the phytic acid content. The nuts could also be soaked and peeled (Cottis), which is also known as “activating the nut”, or sprouted (Curcio). Grains and legumes can also have their phytic acid content reduced by performing soaking or sprouting (Zhou).
In actuality, then, it comes down to taking the bad with the good or removing the skin. Personally, I don't like the pictures on the Internet of almond butter with these pieces of skin floating in it. For that reason, I have chosen to proceed with a blanched almond butter recipe.
As always, I welcome your comments. Click on the Comment link below; it may say "No" or have a number in front of it.
References:
Bravo, Monica. “Naked Almond Butter Recipe.” Bravo For Paleo. N.p., 4 Sep. 2013. Web. 8 Dec. 2013.
Cottis, Halle. “Organic Blanched Almond Butter Recipe.” Whole Lifestyle Nutrition. Whole Lifestyle Nutrition, 16 Sept. 2013. Web. 7 Dec. 2013.
Curcio, Peter. “Dissecting Anti-Nutrients: The Good and Bad of Phytic Acid.” Breaking Muscle. Breaking Muscle, 11 Dec. 2012. Web. 8 Dec. 2013.
Rose, Amanda. “Phytic Acid: Tips For Consumers From Food Science.” Phytic Acid. Phytic Acid, n.d. Web. 8 Dec. 2013.
Zhou, Jin R., and John W. Erdman Jr. “Phytic acid in health and disease.” Critical Reviews in Food Science and Nutrition 35.6 (1995): 495-508. Print.
Most of the phytic acid in almonds is contained within the skin (Cottis), so blanching and peeling decreases the phytic acid content. The nuts could also be soaked and peeled (Cottis), which is also known as “activating the nut”, or sprouted (Curcio). Grains and legumes can also have their phytic acid content reduced by performing soaking or sprouting (Zhou).
In actuality, then, it comes down to taking the bad with the good or removing the skin. Personally, I don't like the pictures on the Internet of almond butter with these pieces of skin floating in it. For that reason, I have chosen to proceed with a blanched almond butter recipe.
As always, I welcome your comments. Click on the Comment link below; it may say "No" or have a number in front of it.
References:
Bravo, Monica. “Naked Almond Butter Recipe.” Bravo For Paleo. N.p., 4 Sep. 2013. Web. 8 Dec. 2013.
Cottis, Halle. “Organic Blanched Almond Butter Recipe.” Whole Lifestyle Nutrition. Whole Lifestyle Nutrition, 16 Sept. 2013. Web. 7 Dec. 2013.
Curcio, Peter. “Dissecting Anti-Nutrients: The Good and Bad of Phytic Acid.” Breaking Muscle. Breaking Muscle, 11 Dec. 2012. Web. 8 Dec. 2013.
Rose, Amanda. “Phytic Acid: Tips For Consumers From Food Science.” Phytic Acid. Phytic Acid, n.d. Web. 8 Dec. 2013.
Zhou, Jin R., and John W. Erdman Jr. “Phytic acid in health and disease.” Critical Reviews in Food Science and Nutrition 35.6 (1995): 495-508. Print.
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