Conclusions on phytic acid consumption
Everything in moderation
• Consuming phytate has both beneficial and harmful effects on the body, and as with most things, balance is the key - However, high-phytate foods have become a staple, not only in developing countries, where cost is the driving factor, but also in the developed ones, which choose to put grains at the bottom of the food pyramid. A moderate intake of phytate from occasional higher phytate whole foods is not a problem for anyone in good health on a traditional, balanced diet, whichincludes vitamins from animal fats and a little fruit. However,If high phytate foods comprise the main food source of two or more meals per day (usually true of today's typical Western diet or a vegetarian diet),then to avoid a mineral deficiency, you should:
(1) Obviously maintain a diet that includes the full spectrum of nutrients
(2) Remove some of the phytate - eitherby omission or by utilizing various food preparation methods
(3) At least mitigate phytate's mineral-blocking effect
How to increase mineral absorption when consuming foods WITH a high phytate content
• Chronic dental decay is an early clue that you are dealing with a mineral deficiency
-Ensure dietary fat-soluble vitamins A and D from animal fats (lard, butter, cream, fish liver oil, organ meats) to aid absorption of vitamins and minerals contained in grains (calcium, phosphorus, iron, B vitamins, etc.) and any others you have eaten
-Include Beta-carotene in your daily diet to counteract phytic acid reduction in iron absorption - found in brightly colored fruits and vegetables.
– Consume vitamin C with phytate-rich meals â€“ counters iron loss
- Obtain absorbable calcium raw milk, raw cheese, yogurt, kefir, bone broths, supplements;xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
-Obtain vitamin D - Get out in the sun, consume animal fats or supplement vitamin D – which has been shown to mitigate mineral-blocking effects of phytic acid
• Consume Lactobacilli-containing probiotics – lactic acid production lowers pH creating an environment more conducive to phytase activity and these bacteria also produce some phytase; look for a quality supplement with a minimum 30 billion CFU/day including multiple acid-resistant species/strains; eat / drink good probiotic-containing yogurt and kefir.
• Several traditional household food preparation methods can be used to enhance the bioavailability of nutrients in high phytate foods - These include heat treatment (cooking/roasting), mechanical processing (E.g. grinding), soaking (partial germination),germination (sprouting), fermentation (souring).
- Soak high-phytase enzyme containing foods (usually in acidified liquid) to begin germination
When soaking a low-phytase food, add some high-phytase grain flour (whole grain rye, wheat, triticale, buckwheat or barley flour) -to help break down phytic acid in the low-phytase food
- Germinate/Sprout (completely germinate grains or legumes)
to further reduce phytate and anti-nutrients after soaking
“For those who lack the time for breadmaking, kindly-made whole grain breads are now available. Look for organic, stone ground, sprouted or sour dough whole grain breads and enjoy them with butter or cheese.”-Sally Fallon