Are these fears really lethal?
Phytic acid is a substance found in seeds, nuts, grains, and legumes.
· In some circles it is known as an “antinutrient” because it binds to minerals like magnesium, iron, and zinc, preventing them from being absorbed by the digestive tract.
But is phytic acid really that bad?
Beans tend to have a bad reputation. If it’s not children who associate it with gas, health bloggers go crazy over the fact that beans contain phytic acid, a substance also found in grains, nuts, and legumes that is commonly labeled an “antinutrient.” “
Naturally, the word “anti-nutrient” sounds scary. But it is also very misleading. Here is the truth about phytic acid, and why you don’t have to worry about it.
What is phytic acid?
Phytic acid is a substance found in nuts, edible seeds, and beans or legumes; it serves as the primary form of phosphorus storage. It also binds to positively charged metals, which means it can attract the types of minerals that are crucial to nutrition, such as magnesium, iron, and zinc, impairing the absorption of these minerals in the digestive tract.
“Basically, if you chew your food and there is some metal floating around and some phytic acid floating around, they can interact with each other,” says Trevor Kashey, Ph.D., an Ohio-based nutritionist and biochemist. “If they do, the phytic acid will bind to the metal like a magnet, turning into phytate, and it may be discarded rather than absorbed.”
For this reason, some health bloggers and thought leaders warn people to avoid eating things like nuts, beans, grains, and legumes, which are rich in phytic acid. One of its most common arguments is that phytic acid binds with minerals that are vital to human health, leaving brittle bones and guts in a state of agitation.
Scary enough, right?
Is Phytic Acid Good Or Bad For You?
To be fair about the antiphytic acid issue, some studies have indicated that cultures with diets that are rich in phytic acid are more prone to iron and zinc deficiencies. But there’s not a lot of evidence to suggest that regularly consuming healthy foods like nuts, beans, and seeds can lead to mineral deficiencies among healthy people.
In fact, there are many benefits to phytic acid that you won’t hear about. For starters, in addition to binding iron and zinc, phytic acid also binds heavy metals – not as good for you as cadmium and lead – which helps your body get rid of these metals. (It is more likely to be helpful if you are a smoker, as cigarettes contain toxic heavy metals.)
Additionally, phytic acid is also an antioxidant, and there is some research to suggest that it may help protect against diseases like cancer, cardiovascular disease, and kidney stones, as it can bind calcium and lower urinary calcium levels. Phytic acid may even be the reason whole grains are linked to a lower risk of colon cancer.
Basically, like anything else in life, phytic acid has drawbacks and benefits. “There is a logic that everything on earth is … good for us or bad for us, and it just isn’t the case,” says Kashey. “Phytic acid is not really healthy or unhealthy for humans. It is something that is intended for plants and when it comes to the human diet, I think its incorporation is neutral. It is not especially healthy, but it is not especially harmful either. It is something that helps plants store energy. “
How much is phytic acid safe to eat?
Phytic acid is neither a thief nor a superfood not yet discovered. For most people, it’s basically not a problem, says Kashey.
“Given the amounts of phytic acid in food versus the amount of metals we get in food, it just isn’t a factor if you have a balanced diet,” adds Kashey. “The preparation and variety of foods make it not a problem for most people.”
But if you’re concerned, soaking, boiling, fermenting, or cooking the plant somehow significantly reduces the amount of phytic acid. If you eat beans, for example, you’ve probably soaked and / or boiled them, so your phytic acid levels are likely to drop significantly.
Research has also found that adding vitamin C completely “overcame the inhibitory effects of phytates” and also helps improve iron absorption. One study found that a sufficient dose to overcome absorption problems was 30 milligrams, one-third of men’s daily intake, which is basically the equivalent of less than half a cup of strawberries or broccoli.
Generally speaking, if phytic acid is causing you even a little concern, just make sure you eat fruits or vegetables at your meals. (You’re already doing it anyway, right?)