What is Phytic Acid?

Also known as phytate, IP6, and inositol hexkisphosphate, phytic acid is a naturally occurring substance that is found in bran and many of the hulls for various types of grains, nuts, seeds, and beans. This substance has the ability to bind to some minerals, an action that can inhibit the absorption of those minerals into the body. There are also claims that phytate has abundant amounts of antioxidants, which can help rid the body of toxins, including an excessive amount of certain minerals in the body. The apparent benefits and drawbacks of phytic acid have led some nutritionists to consider foods containing the substance to be essential to good health, while others are concerned with the effect that the substance can have on obtaining nutrition from food or other sources.

One school of thought holds that it is possible to balance the actions of phytic acid by limiting intake of foods that contain the substance. Doing so helps to minimize the binding to certain minerals, allowing them to be absorbed properly. Along with limiting intake, this strategy also involves abstaining from those foods at certain meals, allowing the body the opportunity to absorb the minerals before introducing the sources of phytic acid into the system. Using this approach would still make it possible to obtain the benefits of the antioxidants present, since they would bind to excess mineral content that the body did not need anyway.

Others do not agree that the antioxidant benefits provided by phytic acid outweigh the prevention of the absorption of various minerals. Those who hold to this opinion maintain that the antioxidants found in phytate can easily be obtained from other foods or even by using supplements. This would make it possible to avoid using the hulls of certain foods altogether.

There are also some claims that it is possible to reduce the amount of phytic acid in beans by soaking them overnight, draining off the excess water, and washing them again before cooking. Some claim that the soaking process helps to leach out some of the acid, minimizing the ability of the substance to attach to minerals in the body. Others feel that the cooking is what actually affects the level of phytate found in the foods, although the soaking is important since it softens the exterior of the beans and makes the cooking process easier.

People who are diagnosed with mineral deficiencies of calcium, magnesium, iron, or zinc may choose to avoid foods that contain phytic acid, at least until the balance of minerals in the body is restored. Even those with no apparent mineral deficiency may benefit from limiting their daily intake of certain grains and beans, a move that helps to prevent too many minerals from passing out of the body without being absorbed. Focusing on a diet that is built around the consumption of fruits and green leafy vegetables, with smaller amounts of beans and grains added as sources of fiber and various vitamins, may prove helpful.