Phytate Links

PHYTIC ACID /PHYTATE

Related Links

Phytic Acid - “Malabsorption Agent

- World consumption of phytic Acid

- Phytic Acid -Good or Bad?

Detrimental health Effects

Therapeutic Benefits

- What foods contain phytic acid?

- Phytase enzymes degrade phytic acid/phytate

- Conclusions on phytic acid consumption

- Methods to reduce phytic acid in food

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Grains, nuts, seeds, legumes -Require preparation for healthy consumption

- How to prepare grains

- How to prepare nuts, seeds and legumes

- Acidic Solutions

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Antinutrients

- Phytic Acid / Phytate -“Malabsorption Agent”

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Phytic Acid / Phytate - What Foods Contain these Antinutrients?

Antinutrients

Phytic Acid / Phytate

What Foods Contain Phytic Acid?

PhytATE is found in high amounts in seeds and UNREFINED (whole) cereal grains (in the bran and the outer hulls),

also found in the outer hulls of beans/legumes, nuts and other seeds

Some examples of phytate content in grains, legumes, nuts and seeds:

Some nuts have higher phytate content than some grains

Vegetables have relatively small amounts

Brans have extremenly high phytate content

FOOD

mg / 100g dry weight

LEGUMES

Min.

Max.

Cocoa powder (some brands ferment cacao beans to remove phytate)

1684

1719

Peanut butter (Jif)

1252

White beans (cooked)

960

1390

Soybeans

920

1670

Peanuts

920

1970

Tofu

890

1780

Black beans (cooked)

850

1730

Kidney beans (cooked)

830

13.40

Navy beans

740

1780

Refried beans

622

Chickpea (cooked)

290

1260

Lentils (cooked)

210

1010

Green peas (cooked)

180

1150

NUTS / SEEDS

Sesame seeds (toasted)

3930

5720

Black walnuts

1977

Cashews

1866

Brazil nuts

1719

Almonds / Almond Butter*

1138

1400

English walnuts

760

982

Hazelnuts

648

1620

Chestnuts

47

GRAINS

Wheat BRAN

3011

Oats (have low phytase content)

1370

Cornbread

1360

Rice (unpolished, cooked)

1270

2160

Barley

1190

Amaranth

1060

1510

Rye

1010

Buckwheat

920

1620

Brown Rice

840

940

Wheat (durum) (have high phytase content)

720

960

Oatmeal (porridge)

690

1020

Popped corn

600

Sorghum

590

1180

Cornbread

430

820

Whole wheat bread

430

1050

White flour

258

Rye bread (have high phytase content)

190

430

Pumpernickel bread

160

Rice (white, polished, cooked)

120

370

Pasta

70

910

Cornflakes

40

150

White bread

30

230

French Bread

20

40

Sourdough Rye Bread

10

30

Soured buckwheat

30

MISCELLANEOUS

Coconut (is in a form that does not chelate minerals)

357

Tubers

Broccoli

18

Strawberries

12

Collard greens

12

Avocado

1

Sweet potatoes

0

Green beans

Berries

Figures collected from various sources

Average phytic acid intake varies by country

U.S. and U.K.

631-746 mg/day

Finland

370 mg/day

Italy

219 mg/day

Sweden

180 mg/day

Attend to Diet, Lifestyle and Emotional State

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