Can Eating Nuts be the Cause of my Stomach Issues?
I know, I know! You’re a busy Ministry Leader who is always on the go and you’ve read in my blog that nuts are a healthy snack BUT NOW I’m saying they’re not! WAIT! Hear me out!
Have you heard the health gurus say you should sprout or soak nuts, seeds, grains and legumes?
Do you know why?
Welp, it’s to help improve their digestibility and to reduce phytic acid?
Are you saying, “What the heck is phytic acid?” Glad you’ve asked! Phytic acid is naturally present in most nuts, seeds, grains and legumes; it is the plant’s storage form of the mineral phosphorus and is used as energy when the plant starts to grow.
The highest levels of phytic acid are found in rice bran, wheat bran, wheat germ, almonds, and walnuts.
Phytic acid and minerals
Have you heard of phytic acid being referred to as an “anti-nutrient?”
Phytic acid binds to the minerals iron, zinc, and calcium preventing them from being fully absorbed when eaten; this is why phytic acid is known as a “mineral reducer.”
FUN FACT: Phytic acid’s effects only apply to mineral-containing foods in the current meal. Once digested, there is no mineral reduction on any future meals and there is no impact to the minerals your body has already absorbed.
Phytic acid’s health benefits
Phytic acid isn’t all bad – it has some health benefits too.
It can act as an antioxidant. It can also help reduce your risk of kidney stones, heart disease, and even some cancers.
Because it loves minerals (which are metals), phytic acid in your gut can also bind to any heavy metals (the metals we don’t want too much of) that may have hitched a ride with your food.
How to reduce phytic acid
As you can see, phytic acid shouldn’t be a huge concern, unless your main foods at most meals are nuts, seeds, grains, and legumes. Because many of these are nutritious foods, you probably don’t want to cut all of them completely out of your diet.
Considering both the good and bad properties of phytic acid, you may still want to reduce how much you consume. Maybe you want to increase your mineral intake. If so, here are two popular methods to naturally reduce phytic acid:
Soaking – Place nuts, seeds, grains or legumes in a bowl, cover with water and leave overnight. Then drain the water and rinse before eating or preparing.
Sprouting – After soaking, draining, and rinsing, place damp nuts, seeds, grains or legumes into a container that’s exposed to the air (like a mason jar with a mesh lid). Every 8 hours or so, re-rinse them and drain the water. Continue doing this for a few days until you see sprouts peeking out.