Recently, a YouTuber strongly opposed eating wheat husks, claiming that wheat husks belong to horse feed and are a tool used by food manufacturers to make money. He mentioned one of the nutrients in wheat husk – phytate/phytic acid, which means that phytic acid is an anti-nutrient substance. Eating a lot of it will hinder the absorption of calcium and iron, leading to osteoporosis and even malnutrition.
However, studies have shown that phytic acid has a role in blocking the absorption of some minerals. It can inhibit the crystallization of calcium salts and cause calcification of certain structures in the body, such as kidney stones, dental calculus, and vascular calcification. Vascular calcification is one of the causes of vascular embolism. Postmenopausal women eat more foods containing phytic acid, including wheat bran, nuts, and whole grains, and they lose less calcium. A daily intake of about 300mg of phytic acid can greatly reduce the chance of suffering from osteoporosis.
Phytic acid hinders iron absorption to a certain extent, and can reduce fat oxidation caused by free radicals caused by iron, thereby reducing the chance of vascular embolism. In addition, phytic acid also helps to lower the level of leptin, which reduces people’s desire for food and increases satiety, helping to control weight and blood sugar.
Although phytic acid in grains does affect the bioavailability of certain minerals, cooking, soaking, and sprouting can greatly reduce phytic acid levels. Every food has its advantages and disadvantages. If you don’t eat it at all or eat too much, it will have its side effects. It is recommended to follow the principles of food diversification, non-partial eclipse, and eating an appropriate amount.
In today’s social media, there must always be “explosive” or “anti-anti” information in order to attract attention. The information provided by nutritionists is often more “serious”, and sometimes it is indeed boring, but it is better than irresponsible promotion of some “pseudoscience” to mislead the public.
Lin Siwei