No to Phytic Acid, Yes to Buckwheat

No to Phytic Acid, Yes to Buckwheat


In recent years, there has been a growing concern around the presence of phytic acid in our diets and its potential health implications. Phytic acid, also known as phytate, is a naturally occurring compound found in many plant-based foods such as oats, nuts and seeds. While it offers some health benefits, excessive consumption of phytic acid can interfere with the absorption of essential minerals, leading to nutrient deficiencies. However, there is a positive aspect to this story – boiled buckwheat, a delicious and nutritious alternative, is virtually free from phytic acid. In this blog post, we will explore the dangers of phytic acid and shed light on why boiled buckwheat is a healthier option.


Understanding Phytic Acid

Phytic acid is commonly found in grains, legumes, nuts, and seeds. It acts as a storage form of phosphorus in plants and plays a vital role in seed germination and growth. While this compound has antioxidant properties and may offer benefits such as preventing kidney stones and reducing the risk of certain types of cancer, its excess consumption can have adverse effects on health.


Negative Effects of Phytic Acid

Mineral Absorption Interference: Phytic acid has the ability to bind to essential minerals like iron, zinc, calcium, and magnesium, forming insoluble complexes called phytates. These complexes reduce mineral bioavailability, meaning our bodies cannot effectively absorb and utilize these nutrients. In the long run, this can contribute to mineral deficiencies and related health issues.


Digestive Enzyme Inhibition: Phytic acid can inhibit the activity of enzymes involved in digestion, such as amylase, trypsin, and pepsin. This interference slows the breakdown of complex carbohydrates and proteins, leading to digestive discomfort and compromised nutrient absorption.


Boiled Buckwheat: A Phytic Acid-Free Option to Overnight Oats

Natural Processing Method: To reduce the phytic acid content in food, it is crucial to employ appropriate processing methods. Boiling is an effective technique as it significantly decreases the phytic acid levels in foods like buckwheat. By boiling buckwheat, the phytic acid content is lowered, enabling better nutrient absorption.


Rich in Nutrients: Boiled buckwheat, also known as kasha, is an excellent alternative to phytic acid-rich grains. It is a good source of dietary fiber, protein, minerals (such as magnesium and phosphorus), and antioxidants. Consuming boiled buckwheat in various forms, such as porridge or salads, promotes digestive health, stabilizes blood sugar levels, and supports overall well-being.



While phytic acid offers some health benefits, excessive consumption can have negative implications, such as interfering with mineral absorption and inhibiting digestive enzymes. It is essential to find alternatives like boiled buckwheat to mitigate the risks associated with consuming high levels of phytic acid. By choosing boiled buckwheat, we can enjoy a nutrient-dense food without the concerns of excessive phytic acid. Incorporating this grain into our diets provides us with numerous health benefits, ensuring our overall well-being.


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