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How Phytic Acid Works?

Commented on March 14, 2014
Created March 12, 2014 at 10:08 PM

How does phytic acid deplete minerals? Mean if I eat rice with a steak will I not absorb any zinc? I don't understand.

Phytic Acid is an anti-nutrient component found in rice, (also found in some nuts and seeds) which bonds minerals and can prevent your digestive system from fully absorbing them. Consumption of high levels of Phytic Acid can be unhealthy, uncomfortable and can be responsible for:

*Lowered Iron absorption which can contribute to Anemic conditions * Mineral deficiencies, causing lack of sleep and bone density disorders, which can lead to poor bone health, muscle and tooth decay * Preventing proper absorption of Magnesium, iron, phosphorous and Zinc which can lead to a critical imbalance of calcium to phosphorous ratios * Causing the body to physically leech much needed calcium *Feeling sluggish, tired or sleepy

* Suffer from Irritable bowel syndrome,

* Intestinal bacteria imbalance and can lower the metabolism which can lead to unnecessary weight gain and mood swings

* Overworked pancreatic activity which can lead to excessive release of insulin

* Destruction of beneficial intestinal bacteria which can be responsible for a lowered immune system

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 14, 2014
at 10:35 AM

Gluten. Gliadin with open up the gut-blood-barrier and cause autoimmune diseases, inflamation and all sorts of havoc. High glycemic index. Low quality food: the cardboard box around most cereals is more nutritious and more expensive than their contents.

Medium avatar

(78)

on March 13, 2014
at 02:17 PM

Then what is so bad about grains? I'm so confused if everything has lectins and phytates in them? Are they saying that people that just eat grains all the time like in cereal really aren't getting any nutrients? So the added minerals to breads and such isn't even absorbed...I don't really understand that, cause I feel like phytic acid can only bind to so many minerals already in the grains so adding more...how is it going to take those too?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 13, 2014
at 12:47 PM

If you mix plant and animal foods, no, the phytates won't hurt the meat. In fact, the plant minerals bound in phytates are simply less digestible, not indigestible.

Medium avatar

(78)

on March 13, 2014
at 04:36 AM

does it really affect minerals?

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5 Answers

0
Medium avatar

on March 14, 2014
at 05:04 AM

Contrary to what has been stated here, phytate can and will bind with the zinc etc. from meat in a mixed meal. An adult male only needs to absorb about 1.5mg of zinc per day, so a paleoer eating a lot of red meat doesn't really have to worry about it, at least insofar as zinc (and iron) are concerned. Most rich sources of magnesium also contain quite a lot of phytate. Calcium is easier since you can just eat dairy or sardines by themselves. If you think about it, we would have eaten fewer mixed meals during our evolution that we do now by a wide margin.

One strategy would be to simply eat the meat by itself and then eat the phytate-containing whatever some time later. Interestingly, the tortilla had a more pronounced effect not due to more phytate, but due to calcium's (as calcium hydroxide aka lime) potentiation of the binding effect.

That all being said, I personally would be more concerned about a paleoer's copper status, which is actually improved by phytate content due to the zinc-copper competition for absorption and retention in enterocytes. Many think you can get your week's worth of copper in a single meal of liver, but copper absorption plummets as the concentration increases in a meal.

0
Medium avatar

on March 13, 2014
at 10:40 PM

Then what is so bad about grains? I'm so confused if everything has lectins and phytates in them? Are they saying that people that just eat grains all the time like in cereal really aren't getting any nutrients? So the added minerals to breads and such isn't even absorbed...I don't really understand that, cause I feel like phytic acid can only bind to so many minerals already in the grains so adding more...how is it going to take those too?

96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 14, 2014
at 10:35 AM

Gluten. Gliadin with open up the gut-blood-barrier and cause autoimmune diseases, inflamation and all sorts of havoc. High glycemic index. Low quality food: the cardboard box around most cereals is more nutritious and more expensive than their contents.

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on March 13, 2014
at 10:56 AM

It simply locks in molecules of various minerals so they aren't digestable. Phytate in plants is already harmless. It can't leech out other minerals from whatever else you're eating. All it does is make whatever minerals are supposedly listed on the nutritional facts label inaccessible.

So when someone says that wheat contains zinc or whatever, they're ignoring the fact that it's locked up and useless to you.

Because phytate is highly reactive, you're unlikely to find free unbound phytate that'll leach zinc from your meat.

Medium avatar

(78)

on March 13, 2014
at 02:17 PM

Then what is so bad about grains? I'm so confused if everything has lectins and phytates in them? Are they saying that people that just eat grains all the time like in cereal really aren't getting any nutrients? So the added minerals to breads and such isn't even absorbed...I don't really understand that, cause I feel like phytic acid can only bind to so many minerals already in the grains so adding more...how is it going to take those too?

0
Medium avatar

(238)

on March 13, 2014
at 05:11 AM

Some studies show it to be a positive factor for health, more seem to show it to be a negative. I think that if you eat Phytic acid rich foods you should minimize the impact by eating less of the item or eating a diet rich in nutrients. Of course we do that with Paleo so I wouldn't be overly concerned with it. I think it is one of those areas that need more research and also would be better if it wasn't so overhyped on the internet. I ate a handful of Almonds today without a thought of the PA content.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 13, 2014
at 12:21 AM

Phytic acid is BS. It's simply the way plants store their mineral content. It's less bioavailable than animal sourced minerals. That's it.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 13, 2014
at 12:47 PM

If you mix plant and animal foods, no, the phytates won't hurt the meat. In fact, the plant minerals bound in phytates are simply less digestible, not indigestible.

Medium avatar

(78)

on March 13, 2014
at 04:36 AM

does it really affect minerals?

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