Can I Still Eat Corn Thins™ Products If They Contain Phytates?

Are you unsure of whether eating Corn Thins™ products is a good choice because of their potential phytate content? You may have heard of phytates and their ability to reduce the absorption of some vitamins and minerals. Phytates in plant foods can be reduced by a process of soaking called activation.

When the legume, nut or grain is soaked in water for a period they begin to germinate or start to transform to be ready to sprout and seed and grow into a plant. This process changes the way the carbohydrates, proteins, fats and other minerals, vitamins and antioxidants interact.

Is activation of plant foods necessary?

The benefit of ‘activating’ is it may reduce the phytate component in the plant food. Phytates can stop your body absorbing the minerals zinc and iron which can be a problem. Phytates are not all bad though and are classified as an antioxidant which helps reduce the risk of cancer and other forms of diseases caused by inflammation in your body. The evidence to support the activation of plant foods to reduce the amount of phytate varies and currently there is not consistent evidence to support if it happens as well as how long the grain, legume, nut or seed need to be soaked for to start the germination process and become activated.

So, is activating necessary at all?

It really depends on where you live and your diet. In some cultures that have diets which have high amounts of foods with phytates in them such as corn and other grains, in combination with foods low in zinc and iron, soaking to reduce the phytate content can be important to make sure any iron and zinc available from the food is absorbed in your body. However, in a western based and balanced diet it may not be necessary as you are exposed and have foods which have iron and zinc more often and not based with a staple of a food which is high in phytates.

Take home message: Unless your diet is restricted to largely phytate food sources without additional animal sources of vitamins and minerals like iron and zinc there is no need to stop enjoying Corn Thins™ products.

References:

1.  Azeke AA, Egielewa SJ, Eigebogbo MU, Godwin I (2011). Effect of germination on the phytase activity, phytate and total phosphorus contents of rice (Oryza sativa), maize (Zea mays), millet (Panicum miliaceum) sorghum (Sorghum bicolour) and wheat (Triticum aestivum). J Food Sci Tech, 48 (6): 724-729.

2.  Khattak AB, ZEb A, Bibi N, Khattak SA (2007). Influenece of germination techniques on phytic acid and polyphenol content of chickpea (cicer arietinium L.) sprouts. Food Chemistry, 104(3): 1074-1079.

3.  Kumar V, Sinha AK, Makar HPS, Becker K (2010). Dietary roles of phytate and phytase in human nutrition: a review. Food Chemistry, 120(4): 945-959.

4.  Liang J, Han B-Z, Nout MJR, Hamer RJ (2009). Effect of soaking and phytase treatment on phytic acid, calcium, iron, and zinc in rice fractions. Food Chemistry, 115(3): 789-794.

5.  Liang J, Han B-Z, Nout MJR, Hamer RJ (2008). Effects of soaking, germination and fermentation on phytic acid, total and in vitro soluble zinc in brown rice. Food Chemistry 110(4): 821-828.

6.  Mubarak AE (2005). Nutritional composition and antinutritional factors of (Phaseolus aureus) as affected by some home traditional processes. Food Chemistry, 89(4):489-495

7.  Sokrab AM, Ahmed IAM, Babiker EE (2012). Effect of germination on antinutritional factors, total, and extrataqble mineral of high an low phytate corn (Zea mays L.) genotypes. J Saudi Soc Ag Sci 11:123-128.

8.  Azeke AA, Egielewa SJ, Eigebogbo MU, Godwin I (2011). Effect of germination on the phytase activity, phytate and total phosphorus contents of rice (Oryza sativa), maize (Zea mays), millet (Panicum miliaceum) sorghum (Sorghum bicolour) and wheat (Triticum aestivum). J Food Sci Tech, 48 (6): 724-729.

9.  Mubarak AE (2005). Nutritional composition and antinutritional factors of mung bean (Phaseolus aureus) as affected by some home traditional processes. Food Chemistry, 89(4):489-495

10. Sokrab AM, Ahmed IAM, Babiker EE (2012). Effect of germination on antinutritional factors, total, and extractable mineral of high and low phytate corn (Zea mays L.) genotypes. J Saudi Soc Ag Sci 11:123-128

11. Khattak AB, ZEb A, Bibi N, Khattak SA (2007). Influence of germination techniques on phytic acid and polyphenol content of chickpea (Cicer arietinium L.) sprouts. Food Chemistry, 104(3): 1074-1079.