Alter Your Health

#367 - Should You Soak Grains/Nuts/Seeds to Lower Phytate Content?

February 22, 2023 Episode 367
Alter Your Health
#367 - Should You Soak Grains/Nuts/Seeds to Lower Phytate Content?
Show Notes

Answer: No. You don't need to worry about soaking grains or nuts or seeds.

Believe it or not, phytates are actually super beneficial phytonutrients!

We will take a much closer look in today's episode amidst the short series diving into the myth of the plant based "antinutrients." You can learn more about Oxalates in episode #365 and Lectins in episode #366.

So, what are phyates/phytic acid?
What foods are rich in phytates?
What are the alleged problems with phytate consumption?
Should I be worried about eating too many phytates? (answer: NO!)
What sort of health benefits to phytates offer?

These are some of the questions that we dig into in today's episode.

Here are the highlights.

  • Phytates are antioxidant compounds packed in the seeds of all plants
  • Phyayes have a strong affinity for metals (i.e. minerals) similar to oxalates
  • Soaking nuts/seeds/grains is an effective way to lower phytate content in these foods... but maybe think twice before doing that!
  • Eating MORE phytates is protective against osteoporosis, cancer, diabetes, and more.
  • The gut microbiome adapts overtime to increase phytate consuming organisms to aid in mineral balance

We hope this information helps you stick confidently with your whole food plant based eating! If you are looking for more support, check out our offers at

Links to some more good stuff
- 1-on-1 Nutritional Analysis Package -
- Get the Alter Health weekly WFPB Meal Guides:
- Work with us in the Thrive on Plants program: