Products With Phytic Acid: Where It Is Found

Содержание

1 What is Phytic Acid?2 Where is Phytic acid found?3 How can the phytic acid content in foods be reduced?

Where is Phytic Acid Found?

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Where and in what quantity Phytic acid is found in food products. How exactly it can be the cause of many diseases of bone tissue and mineral deficiency.

Most people consider grains, legumes, nuts, and seeds to be healthy, complete food. These products are the staple food of many countries and cultures.

In Russia, it has always been bread, which was considered the head of everything; in India, for example, not a single day goes by without rice, legumes, and flatbreads roti. And if you look at and analyze different countries, almost everywhere a similar situation develops.

I am not going to argue about some of the health benefits of these products, but I want to emphasize the fact that they all contain antinutrients or substances that interfere with the full absorption and assimilation of nutrients in our gastrointestinal tract.

One of such substances is the hitherto unheard-of Phytic acid.

What is Phytic Acid?

This can be said to be the phosphorus storehouse in plant-based products.

This acid is also called an antinutrient, due to the fact that it binds to minerals such as Calcium, Magnesium and Iron and removes them from our body, preventing them from being absorbed.

Back in distant 1949, scientist Edward Mellonby tried to find out how grains, depending on their content of Phytic acid, affect mineral deficiency in dogs.

During the study, it was found that a diet rich in grains with a high content of Phytic acid, prevents the formation of healthy bone tissue, demineralizing it and interferes with the metabolism of Vitamin D, which manifests in the development of osteoporosis, rickets, caries.

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The very same mechanism works in humans as well: in many developing countries, where grains and cereals are the staple food — one can very often encounter deforming changes in the bones of the population.

From this it becomes clear why it is very important for us to try to reduce the amount of or completely get rid of this acid in food products.

Where is Phytic acid found?

The largest sources of this antinutrient are whole grains and beans. Nuts follow close behind them.

Below I have provided a list of products that contain the largest amount of Phytic acid in grams per 100 grams of the source product.

Cereals and grains:

Wheat — 0.39-1.35
Wheat bran — 5.2-7.3
Wheat germ (sprouts) — 1.5-4
White rice — 0.06-1.08
Brown rice — 12.5
Wild rice — 2.2
Rice bran — 2.8-9
Pearl barley — 0.38-1.2
Oat flakes — 0.5-1.2
Rye — 0.6-1.5
Millet — 0.2-1.7

Legumes:

Red, pink, black, pinto beans — 0.6-2.3
Peas — 0.2-1.2
Chickpeas — 0.3-1.8
Lentils — 0.2-1.5
Peanuts — 0.2-4.5

Nuts:

Almonds — 0.35-9.4
Walnut — 0.2-6.7
Cashew — 0.1-5.0
Brazil nut — 0.29-6.4
Pistachios — 0.2-2.83
Hazelnut — 0.2-0.9
Macadamia — 0.15-2.6
Pecan — 0.18-4.5
Pine nuts -0.2

Flour:

Wheat white — 0.27
Wheat whole — 1.35
Coconut — 0.28

Also, the foods that contain a large amount of phytic acid include soy and products made from it (except fermented ones), corn, sesame, coffee, and even cocoa!

Unfortunately, I could not find information about the exact amount of phytic acid in seeds.

As we can see, there is a big difference between white and brown rice.

White rice is refined, while brown rice retains its bran shell, which is where a large amount of phytic acid is found.

Among peoples who have been eating rice for millennia, such as India and Japan, you will not find whole brown rice in their diet; they ate and still eat white, polished rice.

The same problem exists with bran, which lately has been advertised as almost a panacea for all diseases and for weight loss, but for some reason no one mentions that it contains a huge amount of phytic acid, which, if consumed frequently, will lead to a deficiency of important minerals.

And for what purpose are we trying to eat more whole grains? Right, for the fiber, which, by the way, we can get from the very same vegetables with much smaller losses.

So, yes, now I eat white rice, not brown rice, and I don’t eat bran at all. But I will write about this in more detail in future posts.

And no, I am not urging you not to consume all the above-listed foods, except perhaps wheat.

It’s just that in order for grains, cereals, beans, seeds, and nuts to be properly absorbed, they need to be properly prepared for this!

How can the phytic acid content in foods be reduced?

In plant-based products, along with phytic acid, there is also a special enzyme phytase, which deactivates phytic acid under special conditions. These conditions include a moist, warm, acidic environment.

Our body is also capable of synthesizing phytase, but in insufficient quantities. Beneficial probiotic bacteria, with which our intestines are rich, also synthesize phytase, which is why people with normal gut microflora experience mineral deficiencies much less often, along with many diseases!

It is also worth noting that not all products contain a sufficient amount of this essential enzyme. These include: corn, millet, oats and brown rice.

And if in millet and oats the content of phytic acid is relatively small, then in brown rice it is off the charts. Wheat and rye are the leaders in the content of phytase; with proper pre-preparation, all the phytic acid in them breaks down.

It is especially important to minimize the consumption of phytic acid for those who suffer from osteoporosis, tooth decay, a deficiency of any mineral, chronic diseases, pregnant and breastfeeding women, and children.

Traditionally, all products rich in phytic acid were soaked for a long period of time, fermented or sprouted. I have already written about the need to soak grains, legumes and nuts.

In addition to this, in order to reduce the negative effect of phytic acid, it is necessary to eat foods rich in Vitamin C and Calcium and to normalize the level of Vitamin D in the blood.

Phytic acid is found in many food products that most people consume on a regular basis.

Knowing exactly where and in what quantity it is found helps determine the correct, traditional method of preparing these products, which will allow, if not to get rid of phytic acid completely, then at least to significantly reduce its amount.

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