Are Phytates Bad or Good

Phytates Bad or Good

Phytates are a type of organophosphorus compound produced in terrestrial ecosystems by plants. In plant feeds, phytic acid and its salt form, phytate, account for 60%–80% of total phosphorus. Because phytate is a polyanionic molecule, it can chelate positively charged cations such as calcium, iron, and zinc

Phytic acid, or phytates, is the stored form of phosphorus found in seeds, nuts, legumes, and unprocessed whole grains (concentrated in the outer bran layers).

Phytates should not be an issue as long as you’re eating a balanced diet.

Generally, fiber and compounds associated with fiber in cereal products (e.g., phytates) have been found to reduce the apparent absorption of minerals (such as calcium, magnesium, zinc and manganese) in humans

The only individuals who might need to be careful are vegetarians who consume a lot of wheat bran, which is a concentrated source of these substances.

Phytate-associated deficiencies of iron and zinc do occur in some third-world countries where people mostly eat grains.

germination significantly reduces the amount of phytates in legumes due to activity of phytase enzymes

Phytates can also form indigestible complexes with dietary proteins and inhibit digestive enzymes.

There is some concern that a high intake of fiber may impair the absorption of minerals, especially calcium .It is postulated that dietary fiber binds with polyvalent mineral ions forming unabsorbable fiber-mineral complexes.

BUT soluble forms of fiber add viscosity to the gut contents, promote fermentation and the production of volatile fatty acids in the cecum which stimulates gastrointestinal motility and the release of GLP-1 and PYY hormones (anti-obesity hormones)

The soluble dietary fibers can also contribute to glycemic control, such as gums, β-glucan, psyllium, arabinoxylan, soluble corn fiber, resistant maltodextrin, glucomannan, and edible fungi, which can be added alone or together in different products, such as bread, beverages, soups, biscuits, and others.

Benefite

phytates are considered to be powerful inhibitors of calcium salt crystallization in urine and soft tissues

Several pharmacological experiments demonstrated the anticancer effects of phytate. Distinct studies support the hypothesis that IP6 reduces cell proliferation, and induces apoptosis and differentiation of malignant cells with reversion to normal phenotype, affecting several critical molecular targets

Due to their chelating ability and antioxidant activity many compounds can act as regulators of heme iron excess, avoiding oxygen-initiated free radical formation and, ultimately, preventing damaging Fenton reactions

Besides being a naturally occurring antioxidant, dietary phytates have been claimed to prevent kidney stone formation, protect against diabetes mellitus, caries, atherosclerosis and coronary heart disease, as well as to fight the progression of a wide range of cancers

Conclusion

The role of phytates in human health has been described as a dual problem since their discovery. On one hand, studies have shown that phytates can reduce the bioavailability of essential minerals for maintaining the homeostasis of the human body; on the other hand, they have proven beneficial effects for human health, such as antioxidant, the reduction of side effects of chemotherapy or the significant reduction of hydroxyapatite crystallization in hemodialysis patients. Future research in preclinical studies is needed to elucidate more pharmacological mechanisms of action of phytates as well as adverse effects and potential drug interactions. Translational pharmacological studies to determine the exact therapeutic dose effective in humans are also needed.

Reference

Campos-Vega R, et al. (2013). Common beans and their non-digestible fraction: Cancer inhibitory activity—An overview.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302293/

Chu C, et al. (2017). Green tea extracts epigallocatechin-3-gallate for different treatments.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572593/

Abdulwaliyu I., Arekemase S. O., Adudu J. A., Batari M. L., Egbule M. N., Okoduwa S. I. R. (2019). Investigation of the medicinal significance of phytic acid as an indispensable anti-nutrient in diseases. Clin. Nutr. Exp. 28, 42–61. 10.1016/j.yclnex.2019.10.002 [CrossRef] [Google Scholar]