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minerals in wheat bran

Answered on August 19, 2014
Created February 07, 2013 at 6:09 AM

Does phytic acid bind to all the minerals, including magnesium? I eat about 30 grams of toasted wheat bran per day and I was wondering whether I actually absorb the supposed 180 mg of magnesium in it.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 07, 2013
at 03:50 PM

Yeah, but I was talking about refined grains not refined carbs. The literature is decidedly mixed on the subject. Plus, an actual clinical trial with endpoints (DART) found eating whole grains actually led to a trend towards increased death.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 07, 2013
at 09:49 AM

Depends what kind of refined grains you're talking about. Some refined grains are fine but when most people refer to refined carbs they talk about the junky stuff with other bad additives included. On the whole, whole grains are a lot more healthy though.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 07, 2013
at 07:25 AM

In a lot of studies, refined grains actually do better than whole grains.

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2 Answers

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A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 07, 2013
at 06:55 AM

You definitely won't absorb all of the magnesium, but you'll absorb some of it. However, you may end up increasing your excretion of other minerals and possibly vitamins, even ones not in the bran (see links below). That's the insoluble fiber and phytic acid for ya.

I will also say I'm dubious of the claim that two tablespoons of wheat bran has 180 mg of magnesium. This seems a bit too high.

http://www.ncbi.nlm.nih.gov/pubmed/1255269 http://www.sciencedirect.com/science/article/pii/0026049576900202 http://www.ncbi.nlm.nih.gov/pubmed/6317828

0
5dd50f78f47b8848d93724d6eb38d4c1

on February 07, 2013
at 07:21 AM

I wouldn't imagine you would absorb all of it but I assume you would still be getting a fair amount. Whole grains tend to do pretty well in studies compared to refined/refortified grains. And beri beri has been cured by adding in brown rice as a replacement for white rice. Phytic acid can also act as a chelator to metal toxins and other things so it's not all bad. Eating vitamin c containing foods also improves abosoption of vitamins and minerals in grains as well so eat a piece of fruit along with it.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 07, 2013
at 09:49 AM

Depends what kind of refined grains you're talking about. Some refined grains are fine but when most people refer to refined carbs they talk about the junky stuff with other bad additives included. On the whole, whole grains are a lot more healthy though.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 07, 2013
at 07:25 AM

In a lot of studies, refined grains actually do better than whole grains.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 07, 2013
at 03:50 PM

Yeah, but I was talking about refined grains not refined carbs. The literature is decidedly mixed on the subject. Plus, an actual clinical trial with endpoints (DART) found eating whole grains actually led to a trend towards increased death.

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