Reducing phytic acid in my food (potatoes, sorghum/millett, quick oatmeal, quinoa)

[NoGlutensToday]

I've been learning about how phytic acid reduces the absorption of certain minerals. I already have difficulty absorbing minerals due to my condition and have a limited diet, so I'm somewhat reliant on supplements to cover all my bases. (I say this because if it weren't for these issues I probably wouldn't be as concerned about phytic acid.)

My understanding is that I can significantly reduce the amount of phytic acid in sorghum, millett, and quinoa by soaking them for up to 24 hours. I've also read that there are no ways to reduce phytic acid in potatoes. Well, I eat a lot of potatoes ... mashed, fried, etc. Did I read correctly, or are there ways to cut down the amount found in potatoes?

Any insight or tips appreciated. Thank you.

[Scott Adams]

This research appears to show that no matter how you process russet potatoes you can't get rid of the phytic acid

• https://naldc.nal.usda.gov/download/20982/PDF

however, the way you cook them affects this:

• "Three types of home cooking procedures were compared for their effects on phytate retention. The phytate contents in boiled and microwaved russet potatoes were 15% and 25%, respectively, lower than in raw and baked russets, but the changes were not significant at Po0:05 (Fig. 2). In addition, the phytate in the boiled potatoes did not change during subsequent refrigeration for up to 3 days at 6C (Fig. 3)."

It also looks like varieties like Yellow Finn and German Butterball contain less than have the Phytate content than varieties like Russet. Since there are supposedly 3,000 or more potato varieties, mostly in South America, it might make sense to see if you can find varieties even lower in Phytate content.