Page 29 - Spring2010

Phytic acid not only grabs on to or chelates important minerals, but also 80 percent of the phosphorus—a vital mineral
inhibits enzymes that we need to digest our food, including pepsin, needed for bones and health—present in grains is locked
1
for the breakdown of proteins in the stomach, and amylase, needed for into an unusable form as phytate. When a diet
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4
the breakdown of starch into sugar. Trypsin, needed for protein digestion including more than small amounts of phytate
in the small intestine, is also inhibited by is consumed, the body will bind
phytates. 3 calcium to phytic acid and form
Through observation I have witnessed insoluble phytate complexes. The
the powerful anti-nutritional effects of a diet net result is you lose calcium, and
high in phytate-rich grains on my family don’t absorb phosphorus. Further,
members, with many health problems as research suggests that we will
a result, including tooth decay, nutrient absorb approximately 20 percent
deficiencies, lack of appetite and digestive more zinc and 60 percent magne-
problems. sium from our food when phytate
The presence of phytic acid in so many is absent. 5
enjoyable foods we regularly consume The amount of phytate in
makes it imperative that we know how to grains, nuts, legumes and seeds
prepare these foods to neutralize phytic is highly variable; the levels that
acid content as much as possible, and also researchers find when they analyze
to consume them in the context of a diet Six-sided phytic acid molecule with a a specific food probably depends
containing factors that mitigate the harmful phosphorus atom in each arm. on growing conditions, harvesting
effects of phytic acid. techniques, processing methods, test-
ing methods and even the age of the food being
PHYTATES IN FOOD tested. Phytic acid will be much higher in foods
Phytic acid is present in beans, seeds, nuts, grains—especially in the grown using modern high-phosphate fertilizers
bran or outer hull; phytates are also found in tubers, and trace amounts than those grown in natural compost. 6
occur in certain fruits and vegetables like berries and green beans. Up to Seeds and bran are the highest sources

FIGURE 1: FOOD SOURCES OF PHyTIC ACID 7 FIGURE 2: PHyTIC ACID LEvELS 8
As a percentage of dry weight In milligrams per 100 grams of dry weight

FOOD MINIMUM MAxIMUM Brazil nuts 1719
Sesame seed flour 5.36 5.36 Cocoa powder 1684-1796
Brazil nuts 1.97 6.34 Brown rice 1250 9
Almonds 1.35 3.22 Oat flakes 1174
Tofu 1.46 2.90 Almond 1138 - 1400
Linseed 2.15 2.78 Walnut 982
Oat meal 0.89 2.40 Peanut roasted 952
Beans, pinto 2.38 2.38 Peanut ungerminated 821
Soy protein concentrate 1.24 2.17 Lentils 779
Soybeans 1.00 2.22 Peanut germinated 610
Corn 0.75 2.22 Hazel nuts 648 – 1000
Peanuts 1.05 1.76 Wild rice flour 634 – 752.5
Wheat flour 0.25 1.37 yam meal 637
Wheat 0.39 1.35 Refried beans 622
Soy beverage 1.24 1.24 Corn tortillas 448
Oats 0.42 1.16 Corn 367
Wheat germ 0.08 1.14 Coconut meat 270 – 357
Whole wheat bread 0.43 1.05 White flour 258
Brown rice 0.84 0.99 White flour tortillas 123
Polished rice 0.14 0.60 Polished rice 11.5 - 66
Chickpeas 0.56 0.56 Strawberries 12
Lentils 0.44 0.50

SPRING 2010 Wise Traditions 29