Are foods high in phytic acid bad?

[ToBeABeast]

Hi Jordan,

I noticed that I always feel lethargic and weak after I eat a meal containing oatmeal, nuts, or whole-grain bread.

After some research, I found that all these foods are high in phytic acid which blocks mineral absorption. Suppose I eat a meal containing eggs and oats, the oats will prevent zinc from the eggs from being fully absorbed for example.

Of course, that's according to what I've read and seen on youtube videos.

But then I know you eat a ton of oatmeal every day and you seem to be healthy and full of energy.

What are your thoughts on this matter?

[Jordan Feigenbaum]

This "blocking" has been mostly demonstrated in vitro, but not much in vivo, e.g. in actual humans. Rather, humans who consume minimally processed foods that are higher in phytic acid tend to have better health outcomes (including those tied to mineral status) across the board. I know there are some individuals on the internet with large megaphones who say phytic acid and subsequent mineral deficiencies are BIG problems, but this is not supported by evidence:

https://pubmed.ncbi.nlm.nih.gov/35010899/

[ToBeABeast]

This "blocking" has been mostly demonstrated in vitro, but not much in vivo, e.g. in actual humans. Rather, humans who consume minimally processed foods that are higher in phytic acid tend to have better health outcomes (including those tied to mineral status) across the board. I know there are some individuals on the internet with large megaphones who say phytic acid and subsequent mineral deficiencies are BIG problems, but this is not supported by evidence:

https://pubmed.ncbi.nlm.nih.gov/35010899/

That study was insightful. It looks like there's no reason to worry about phytates as long as a balanced diet is consumed. Many thanks.

[RVR]

This "blocking" has been mostly demonstrated in vitro, but not much in vivo, e.g. in actual humans. Rather, humans who consume minimally processed foods that are higher in phytic acid tend to have better health outcomes (including those tied to mineral status) across the board. I know there are some individuals on the internet with large megaphones who say phytic acid and subsequent mineral deficiencies are BIG problems, but this is not supported by evidence:

https://pubmed.ncbi.nlm.nih.gov/35010899/

Is there any validity to the idea that some individuals might be uniquely bothered by foods like oatmeal, and/or that sprouting or soaking grains/legumes is helpful for digestion?

[Jordan Feigenbaum]

Is there any validity to the idea that some individuals might be uniquely bothered by foods like oatmeal, and/or that sprouting or soaking grains/legumes is helpful for digestion?

Anything is possible, but in general, cooking or processing on some level improves how easy things are digested. I don't think there are a lot folks without celiac, non-celiac gluten sensitivity, or similar who have issues with cooked oats. Acute changes in dietary patterns can do weird things in the short-term, of course.

[ToBeABeast]

Is there any validity to the idea that some individuals might be uniquely bothered by foods like oatmeal, and/or that sprouting or soaking grains/legumes is helpful for digestion?

I found that eating a source of saturated fat with fiber tends to bother me. Like eggs with oatmeal or bran bread with chicken thighs. I get brain fog and feel like sleeping after eating such a meal.

Don't know what causes this and I haven't found any studies on that either.

[Jordan Feigenbaum]

I found that eating a source of saturated fat with fiber tends to bother me. Like eggs with oatmeal or bran bread with chicken thighs. I get brain fog and feel like sleeping after eating such a meal.

Don't know what causes this and I haven't found any studies on that either.

I'd bet that if you ate half of your normal meal size, you would not have that experience.

[ToBeABeast]

I've been experimenting with smaller portions for the past few days. I reduced the number of eggs from 3 to 2 and instead of frying them with butter and topping up with cheese, I simply boil them.

Today, I also reduced the oats serving from 120g to 75g. I saw an improvement as I felt lighter after the meal. I also added 1/2 scoop casein to that. Still experienced some fatigue about 2 hours later so next I'll try without casein because I might be overdosing the protein.

[Jordan Feigenbaum]

I do not think that overdosing the protein is contributory to feelings of fatigue after a meal, though I'm not sure diet is a causal factor in your case anyway.

Still, a very high Calorie and/or high fat meal is going to take some more resources to digest. Alkaline tide is a thing, whereby the production of acid in the stomach produces a concomitant release of base into the blood stream to keep the cell's resting electric potential within normal physiological parameters. The increase in base in the blood raises the pH a small amount, which drives a reduced respiration rate and nappy time in some.

[ToBeABeast]

Interesting. I'll research this alkaline tide thing because I would like to eat more without having to sleep afterward once I'm done cutting weight.