Phytic Acid - Friend or Foe?

I’m currently reading a book called How Not To Die (😬). It’s by Dr Michael Greger and is basically all about the extensive health benefits of eating a plant based diet... 

The reason I mention it is that there’s an interesting section on the benefits of phytic acid, a so-called ‘anti nutrient’ (because it binds to certain minerals during digestion, inhibiting the body’s ability to absorb and utilise them), potentially leading to nutrient deficiencies.

Seeds, nuts, beans & grains all contain high levels of these compounds, although they can also be found at lower levels in certain fruits and vegetables. 

However, nowadays, it is generally believed that the pros of phytic acid probably actually outweigh the cons, as long as you eat a balanced and varied diet... In this case, it's a healthy antioxidant source, and may also be protective against kidney stones and cancer amongst other things.

That being said, if you follow a fully / predominantly plant-based diet and are still concerned about anti-nutrients in your diet, soaking and sprouting nuts, seeds and grains can help promote digestibility so the nutrients they provide can be properly absorbed. Note that most nuts only require soaking, not sprouting.

In addition to being able to efficiently digest and / or absorb nutrients better, this process can help increase fibre content and protein availability, aid breakdown gluten and allergens found in grains, and potentially even increases the amounts of enzymes and antioxidants.  

The picture is a useful chart from www.glwgrls.com which shows you how long to soak and sprout your foods should you wish 🤓