Foods that are high in phytates have gotten a bad rap on social media and the compounds have even been labelled "anti-nutrients." But you don't need to avoid them, dietitians say, and the benefits of these foods far outweigh any concerns.

Phytates, also called phytic acid, are naturally occurring compounds found in many kinds of plant-based foods. "We typically find them in whole grains , legumes, nuts and seeds," registered dietitian Caroline Susie tells TODAY.com.

Phytates can make it harder for your body to absorb certain minerals in your gut, leading some people to seek out "low-phytate" foods and diets. "I see it on social media, especially in the plant-based space ," says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

But what does it really mean if a food con

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