Should You Fear Phytic Acid?
Sometimes demonized as an evil “anti-nutrient,” phytic acid can prevent
you from absorbing essential minerals. But it also has lots of disease-fighting
properties. Plus it’s found in healthy plant-based foods like legumes and
whole-grains. Find out how to minimize phytic acid in your food, without giving
up on the good stuff.
If you’ve ever heard of phytic acid or phytates it’s
probably because someone told you that you should avoid them.
Phytic
acid is sometimes considered an “anti-nutrient” because it binds minerals in
the digestive tract, making them less available to our bodies.
The most concentrated sources of phytic acid are
usually whole grains and beans. And that's why some people
(especially folks on the Paleo diet) are afraid of eating these foods for their
supposed “anti-nutrient” properties.
But
these same anti-nutrient properties can also help in the prevention of chronic
disease.
Potential problems with phytic
acid
Phytic
acid can bind minerals in the gut before they are absorbed and interact with
digestive enzymes. Phytates also reduce the digestibility of starches,
proteins, and fats.
While
in the intestines, phytic acid can bind the minerals iron, zinc, and manganese.
Once bound, they are then excreted in waste.
This
can be a good or bad thing, depending on the condition. It’s a bad thing
if you’re having trouble building up iron stores in the body and have developed
iron-deficiency anemia.
On
the other hand, when phytic acid binds minerals in the gut, it prevents the
formation of free radicals, thus making it an antioxidant.
Not
only that, but it seems to bind heavy metals (e.g., cadmium, lead) helping to
prevent their accumulation in the body
In
fact, phytic acid has some great preventative properties. For example: it helps
fight cancer, cardiovascular disease, kidney stones, and insulin resistance.
For
most people, the fact that they contain phytates probably isn’t a good enough
reason to stop eating legumes or whole grains.
That said, there are some steps you can take to reduce
the anti-nutrient effects. (This might be especially important if you’re a plant-based eater, with a vegetarian
or vegan diet.)
Here are some of the best ways
to moderate the anti-nutrient effects:
- Heat your food.
Heating foods can destroy small amounts of phytic acid. (Note: heat can also
destroy phytase and vitamin C so be careful.)
- Soaking beans and grains can
also reduce phytic acid (and other anti-nutrients).
- Eat fermented foods.
Fermentation and bread leavening (using yeast) can help to break down phytic
acid due to the activation of native phytase enzymes, reducing the number of
phosphate groups. Also, some of the acids produced during fermentation might
actually boost absorption of certain minerals.
- Eat sprouted grains.
Sprouting and malting enhances native phytase activity in plants and thus
decreases phytic acid.
- Add Vitamin C.
Vitamin C appears strong enough to overcome phytic acid. In one study,
adding 50 mg of vitamin C counteracted the phytic acid load of a meal. In
another study, 80 mg of ascorbic acid (vitamin C) counteracted 25 mg of phytic
acid. Dense source of vitamin C include guava, bell pepper, kiwi, oranges,
grapefruit, strawberries, Brussels sprouts, cantaloupe, papaya, broccoli, sweet
potato, pineapple, cauliflower, kale, lemon juice, and parsley.
- Eat
animal protein. Animal protein may enhance
absorption of zinc, iron, and copper. Adding small amounts of animal protein
might increase the absorption of these minerals in the body.
(Except for dairy/casein, as it also seems to hinder iron and zinc
absorption.)
- Support
your gut health. A low pH in the gut enhances iron
absorption. Balancing the level of beneficial
bacteria in the GI tract might
help with this.
In
the end, to argue that some plant foods are “unhealthy” because of their phytic
acid content seems mistaken; especially when phytic acid’s potential negative
effects on mineral assimilation may be offset by its health benefits.
On
balance, you don’t need to stop eating whole grains, legumes, or God forbid,
fruits and vegetables. Just aim to reduce phytic acid through preparation
methods rather than eliminating the foods that contain it.
