Phytates in Diet

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Excess Phytates in Diet

 

 

Phytates are phosphorus compounds found primarily in cereal grains,

legumes, and nuts. They bind with minerals such as iron, calcium,

and zinc and interfere with their absorption in the body.

 

Phytates/phytic acid are the storage form of phosphorus bound to

inositol in the fiber of raw whole grains, legumes, seeds, and nuts.

 

Although these foods have a high phosphorus content, the phosphates

in phytates are not released through the digestive process.

 

Phytates, particularly in such raw foods as bran, are a concern

because they can bind a portion of the iron, zinc, and calcium in

foods, making the minerals unavailable for absorption.

 

Phytic acid occurs in unsprouted grains, seeds, and legumes, and is

particularly rich in the bran.

 

Although these foods have a high phosphate content, the phosphate in

phytates is not released by digestion.

 

When bread is leavened by yeast, enzymes degrade phytic acid and

phytates pose no problem.

 

Phytic acid is also destroyed during baking and food processing.

 

Enzymes, called phytases, destroy phytates during certain food

processes such as:

 

the yeast-raising of dough, the sprouting of seeds, grains,

legumes, the roasting of nuts, presoaking beans, cooking,

fermentation as in tempeh, miso, and natto, combining acidic foods

with zinc-rich foods, etc.

 

Not everyone believes that phytates are a bad thing.

 

Although phytates do bind with minerals, they may actually be

preventing the formation of free radicals, thereby keeping the

minerals at safe levels in the body.

 

Phytates also have a role to play in cell growth and can move excess

minerals out of the body.

 

Stephen Holt, MD, a gastroenterologist and author of The Soy

Revolution: The Food of the Next Millennium (M. Evans and Company,

1998), says phytates shield us from dangerously high levels of

minerals such as iron.

 

Some animal studies have suggested that phytates stop the growth of

cancerous tumors.

 

In Earl Mindell's Soy Miracle, he writes that phytates can " bind "

with minerals that may " feed " tumors.

 

Phytates are generally found in foods high in fiber. Since fiber-

rich foods protect against colon and breast cancers, it is now

thought that they are the " protective agent " in the fiber.

 

It appears that, by binding minerals in the intestines,

phytates " inhibit " the cancer process, especially when it comes to

iron.

 

Iron generates free radicals, and phytates may be keeping the

mineral balance at a safe level within the body.

 

Phytates act as an antioxidant.

 

Scientists are beginning to express concern over excess iron in the

body for this reason. Excessive iron is also known to increase the

risk of heart disease.

 

Even a small amount of phytates in food can reduce iron absorption

by half, but the effect is less marked if a meal is supplemented

with ascorbic acid, which can also help the absorption of zinc and

calcium.

 

Phytates are also known to help prevent cancer by enhancing the

immune system.

 

Phytates may increase the activity of natural killer cells which

attack and destroy cancer cells and tumors.

 

By working directly to control cell growth, phytates may be an

ideal protective agent against a wide range of cancers, carrying

excess minerals out of the body, thereby protecting it from a

potential overload.

 

Fiber, along with its associated phytates, also provides benefits by

regulating the absorption of glucose from starch.

 

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