Many of us heard of minerals, micronutrient which is required in our body to enable proper bodily functions. Popular ones such as sodium, potassium, calcium, iron, and the list goes on. Most of us, know that minerals are important to our health and we need it. But how many of us know about anti-nutrients or malabsorption of these crucial minerals? My guess, not many people.
Phytic acid, is the main discussion in today's post. This anti-nutrient is also known as phytates. If you previously read about my posts on soybean, you would came across brief explanation on phytates. But today, we will discuss much more about just soybean, as we will discuss the foods which contains high amounts of these anti-nutrient and what does it do to our body. Should we avoid it or not? Is it dangerous to our health?
Phytic acid binds to minerals in your digestive tract and excrete them out through your bowels. There will be no cell-building with these minerals, even though the label on the grain or legume suggests you are eating mineral-rich food. Bear in mind, phytates inhibit the absorption of significant levels of minerals in the phytate-laden food. The iron in your soybean will not help rebuild your body if you do not break down the phytic acid first. If all you eat is tofu, soymilk, grains, beans and nuts, your chance of minerals absorption is very low, easily 15% only. We are talking about important minerals such as iron, zinc, magnesium, copper, calcium, manganese, chromium, etc.
Vegetarians who primarily consume tofu and bean curd as source of protein ( replacement for meats and dairy products), risk severe minerals deficiency. Just by having a depleted levels of zinc in the body, the brain and nervous system will not function as you would expect, and this mineral also plays an important role in healthy reproductive system, protein synthesis and blood-sugar control mechanism. Thus, zinc deficiency is related to development of diabetes and phytic acid inhibit zinc absorption more then any other minerals.
If you are a vegan or vegetarian, and if you feel weak, pale and suffer from numerous health symptoms, it is very important you listen to your body's signs of telling you what if happening physiologically. Do NOT ignore your body's signals trying to tell you something wrong and it make sense to start listening to your body but not 'masking the symptoms' with prescription drugs. If the current plant-based diet is working for you, you will feel energetic, happy, very minimal symptoms, and having optimal brain and nervous system functionality.
Phytic acid binds to minerals in your digestive tract and excrete them out through your bowels. There will be no cell-building with these minerals, even though the label on the grain or legume suggests you are eating mineral-rich food. Bear in mind, phytates inhibit the absorption of significant levels of minerals in the phytate-laden food. The iron in your soybean will not help rebuild your body if you do not break down the phytic acid first. If all you eat is tofu, soymilk, grains, beans and nuts, your chance of minerals absorption is very low, easily 15% only. We are talking about important minerals such as iron, zinc, magnesium, copper, calcium, manganese, chromium, etc.
Vegetarians who primarily consume tofu and bean curd as source of protein ( replacement for meats and dairy products), risk severe minerals deficiency. Just by having a depleted levels of zinc in the body, the brain and nervous system will not function as you would expect, and this mineral also plays an important role in healthy reproductive system, protein synthesis and blood-sugar control mechanism. Thus, zinc deficiency is related to development of diabetes and phytic acid inhibit zinc absorption more then any other minerals.
If you are a vegan or vegetarian, and if you feel weak, pale and suffer from numerous health symptoms, it is very important you listen to your body's signs of telling you what if happening physiologically. Do NOT ignore your body's signals trying to tell you something wrong and it make sense to start listening to your body but not 'masking the symptoms' with prescription drugs. If the current plant-based diet is working for you, you will feel energetic, happy, very minimal symptoms, and having optimal brain and nervous system functionality.
I know some may argue that phytates is also an anti-oxidant as itself in the plant/foods, but causing minerals deficiency and leading to a host of health issues is a bigger concern for all of us. Almost all plants-based foods contain phytates, from potatoes to beans, cocoa beans to grains, nuts to legumes, and corn to seeds. The goal is, having awareness on phytate-laden foods, and to consume these foods in low amounts involving soaking, sprouting and fermenting techniques. For instance, being able to enjoy organic raw chocolate every now and then would not cause severe minerals depletion in the body, but giving up this superfood is a pity, the nutritional profile of this food is way more beneficial then certain amount of phytic acid in cacao. Besides, it would be almost impossible to entirely eliminate phytates from one's diet.
It make more sense that we evolved as hunter gatherers @ caveman, and primarily thrive on animal based foods and seasonal plant based foods for countless generations. Perhaps we are not meant to eat solely plant based foods which have plant toxins or anti-nutrients? Remember, mother nature make no mistake, but we as humans, were mislead and misfed by contradicting health and diet information, thus, we suffer our own consequences.
Before I sign off this post, I would like to remind you that there are other factors which deplete the minerals in the body. Chronic stress, heavy metals toxicity, pharmaceutical drugs, non organic and poor quality foods, sugars, alcohol, etc. Phytic acid is just one of them, and it is important have awereness whenever foods are ingested at anytime.
Total amount of phytic acid per 100g (estimated)
Brazil nuts 1719
Almond 1138 – 1400
Hazelnuts 1000 - 1620 (depending on sources)
Oat flakes 1174
Brown rice 840-990
Cashews 1866
Peanuts, toasted 933-950
Black walnuts 1977
Barley infant cereal 897
Mixed grain cereal 510
Oatmeal 943
Wheat bran 3011
Soybeans Very High (unable to obtain the exact amount. Fermenting soy reduces the levels to 50%)
How to reduce phytic acid in foods:
- Obviously, reduce or limit foods which has high levels of phytic acid such as soy, grains, nuts.
- Use sourdough techniques if you NEED to make breads and eat them. Although I do not recommend consuming foods which has gluten, unless it's gluten free.
- Consume fermented foods (such as soybeans) instead of raw or processed (E.g. tempeh and natto), that will cut down the phytic acid levels to a much lower levels. Storing tempeh for up to couple weeks and then fried it, that will further reduce the phytic acid levels.
- Avoid soymilk and tofu. Soymilk involve process of soaked, strained and cooked, which barely reduce any amount of phytic acid. Meanwhile, tofu involve similar process but coagulant is added.
- Soak beans in very warm water (approx 16-20 hours)
- Germinate or sprout grains
Journals:
http://www.ncbi.nlm.nih.gov/pubmed/3034044
http://www.ncbi.nlm.nih.gov/pubmed/2998440
http://www.ncbi.nlm.nih.gov/pubmed/14985216
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1067059/
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