Phytic Acid In Food

By Simply and Naturally February 24, 2025 Wellness

Phytic Acid in Food

Phytic Acid: What Is It?

Phytic acid (also known as phytate) is a naturally occurring compound found in plant-based foods, particularly those high in fiber and nutrients. It’s a type of phytate, which is a general term for various forms of phytic acid.

It has been the subject of controversy regarding its potential impact on human health.

Phytic acid is one of the major antinutrients present in the grains and acts as a chelator of micronutrients. The presence of six reactive phosphate groups in phytic acid hinders the absorption of micronutrients in the gut of non-ruminants.

Consumption of phytic acid-rich diet leads to deficiency of minerals such as iron and zinc among human population. (6)

Where to Find Phytic Acid in Food:

Phytic acid is commonly found in plant-based foods, particularly those high in fiber and nutrients. Here are some examples:

Legumes: Beans (e.g., kidney beans, black beans), lentils, peas, and chickpeas are all rich sources of phytic acid.
Grains: Whole grains like brown rice, quinoa, oats, and barley contain phytic acid.
Nuts and Seeds: Many nuts and seeds are good sources of phytic acid, including almonds, sunflower seeds, pumpkin seeds, and sesame seeds.
Vegetables: Some vegetables, such as potatoes, sweet potatoes, and corn, may contain smaller amounts of phytic acid.

Food Products Containing Phytic Acid:

Cereals: Many breakfast cereals, especially those made with whole grains or legumes, may contain phytic acid.
Energy Bars: Some energy bars and protein bars can be high in phytic acid due to their ingredient lists (e.g., oats, beans, nuts).
Granola: Homemade or store-bought granola can contain phytic acid depending on the ingredients used.

Tips for Reducing Phytic Acid Intake:

Soak Legumes and Grains: Soaking legumes and grains overnight, before cooking can help reduce phytic acid levels.
Sprouting: The sprouting of seeds, grains, and legume, also known as germination causes phytate breakdown.
Fermentation: Organic acids, formed during fermentation, promote phytate breakdown. Lactic acid fermentation is the preferred method, such as in the making of sourdough. (2) (3)
Cooking Methods: Cooking methods like boiling, steaming, or pressure cooking can break down some of the phytic acid in food. For example, cooking legumes for 1 hour can reduce their phytic acid content by up to 80%. (1)
Choose Lower-Phytate Options: When shopping for foods high in fiber and nutrients, opt for lower-phystate options.

The Key is Balance:

While phytic acid can have negative effects when consumed in excess, it’s essential to remember that a balanced diet typically contains a mix of foods with varying levels of phytic acid. The key is to consume a variety of whole foods and not rely heavily on single sources.

DISCLAIMER:

The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)

Sources: