We often come across terms like phytates and oxalates, which are considered the bad guys when it comes to nutrient absorption, but before we tag them as ‘Anti-nutrients’, it is good to become aware of their overall nutritional role in the body.
What are Phytates?
Phosphorus is a naturally occurring plant mineral stored as Phytic Acid in beans, legumes, grains, nuts, and seeds in varying amounts. When phytic acid binds to minerals like iron, zinc, manganese, and calcium in the body it gets converted to ‘Phytates’.
These Phytates may cause flatulence, hinder digestion and interfere with nutrient absorption in the digestive system.
You may not run into a mineral deficiency on a nutritionally adequate diet, just because phytates are known to decrease their absorption. The good news is that the impact of phytates is only limited to a particular meal/food and not with subsequent meals. Soaking (in water, buttermilk, with lemon or vinegar), sprouting, fermentation, and cooking can reduce the effect of phytates in foods.
Phytates also have some beneficial effects like
- They inhibit the growth and multiplication of cancerous cells.
- They have anti-inflammatory and antioxidant properties.
- They help lower cardiovascular diseases.
- They reduce and regulate the glycemic index of foods.
So, Phytates are not technically anti-nutrients, but can easily be termed as a ‘Frenemy’, which have a love and hate relationship with the foods and their nutrients.
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