Should you avoid phytic acid in foods?
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Chapters:
00:00 phytic acid in foods
00:33 research-backed phytic acid benefits
01:06 is phytic acid digestible
01:45 what does science say
02:10 untreated phytic acids
03:26 seven steps to amazing biblical health
03:57 phytic acid benefits
05:00 are whole grains bad
07:20 should you sprout grains
11:08 are sprouted grains superior
11:51 takeaway
Phytic Acid in Foods: Should You Soak Nuts in Water? Here's What You Should Know
For years, phytic acid has had a bit of a bad reputation. You've likely heard that it's something we need to “neutralize” by soaking or fermenting our grains, beans, and nuts. But is this really necessary? Is phytic acid as harmful as it’s often made out to be? And should you soak nuts in water every time you eat them? Let’s prayerfully and practically take a closer look.
What Is Phytic Acid?
Phytic acid, also called phytate, is a naturally occurring compound found in plant seeds—especially nuts, legumes, grains, and seeds. It's actually the storage form of phosphorus in these foods, and while it's often labeled as an "anti-nutrient," it's also a powerful antioxidant with some surprising health benefits.
Why People Worry About It
Phytic acid has a unique ability to bind to minerals like calcium, magnesium, copper, iron, and zinc. This process, called chelation, is why some call it an anti-nutrient—it can reduce mineral absorption in the digestive tract, especially if someone is eating a very limited or unvaried diet.
Can Humans Digest Phytic Acid?
Yes—we actually can.
Research shows that phytic acid from wheat bran can stimulate the body to produce phytase in the small intestine, the very enzyme needed to break it down. This means our bodies can handle phytic acid, especially when we regularly consume whole plant foods.
So the claim that phytic acid is completely indigestible? It doesn’t hold up.
Is Phytic Acid in Foods Actually Bad for You?
That depends on how you look at it.
Yes, phytic acid can reduce the absorption of some minerals within a single meal, but its long-term effects on nutrient status are minimal if you eat a balanced, nutrient-rich diet. Plus, the very mineral-binding ability of phytic acid is what gives it protective properties against heavy metals and radiation.
Surprising Phytic Acid Benefits
Phytic acid isn’t just “not bad”—it may actually be beneficial:
Promotes mineral absorption: According to the Journal of Nutrition (2000), phytic acid can stimulate phytase activity in the gut, which in turn enhances calcium absorption.
Anti-cancer effects: Studies have shown it helps reduce colon cancer cell formation.
Releases inositol: During digestion, phytic acid breaks down into inositol, a B vitamin that helps with fat metabolism, energy production, and even mood regulation.
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This content is strictly the opinion of Annette Reeder and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Annette Reeder nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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