Phytosterols
What it is and what it does
- Phytosterols (plant sterols and plant stanols) are plant compounds with a structure similar to cholesterol. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- The main phytosterols measured in Indian foods (IFCT 2017) are campesterol, stigmasterol and beta-sitosterol, which are added up to give total phytosterols. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- The body cannot make phytosterols; all phytosterols in human blood and tissues come from the diet. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- Only a small share is absorbed: less than 5% of the plant sterols and less than 0.5% of the plant stanols eaten. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- Gut-lining cells actively pump absorbed phytosterols back into the intestine through a transporter called ABCG5/G8. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- In the gut, phytosterols compete with cholesterol: they push it out of micelles (tiny fat-bile droplets) and so interfere with its absorption. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
Why it matters
- Present-day phytosterol intakes are estimated at 150-450 mg a day, depending on the population. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- Vegetarians, especially vegans, generally have the highest phytosterol intakes. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- Foods and supplements with ADDED phytosterols are not recommended for pregnant or breastfeeding women, because their safety has not been studied. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- There is no evidence that the naturally occurring phytosterols eaten in larger amounts by vegetarian women harm pregnancy or breastfeeding. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| India, all groups | no value set | No ICMR-NIN 2020 value | ICMR-NIN 2020 |
| Adults (phytosterols ADDED to food products) | not more than 3 g/day | Advised maximum from enriched food products | EU Scientific Committee on Food, as reported by the Linus Pauling Institute (EU advice, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Campesterol | ||
| Jowar (sorghum) | 21.59 mg | IFCT A005 |
| Bajra (pearl millet) | 15.84 mg | IFCT A003 |
| Little millet | 10.7 mg | IFCT A016 |
| Ragi (finger millet) | 5.67 mg | IFCT A010 |
| Kodo millet | 3.08 mg | IFCT A017 |
| Rajgira (amaranth) | 1.58 mg | IFCT A002 |
| Quinoa | 0.91 mg | IFCT A009 |
| Stigmasterol | ||
| Rajgira (amaranth) | 8.51 mg | IFCT A002 |
| Jowar (sorghum) | 5.31 mg | IFCT A005 |
| Bajra (pearl millet) | 4.97 mg | IFCT A003 |
| Kodo millet | 4.4 mg | IFCT A017 |
| Little millet | 3.07 mg | IFCT A016 |
| Ragi (finger millet) | 2.55 mg | IFCT A010 |
| Quinoa | 1.89 mg | IFCT A009 |
| Beta-sitosterol | ||
| Bajra (pearl millet) | 75.87 mg | IFCT A003 |
| Little millet | 73.44 mg | IFCT A016 |
| Rajgira (amaranth) | 60.15 mg | IFCT A002 |
| Ragi (finger millet) | 57.36 mg | IFCT A010 |
| Quinoa | 46.1 mg | IFCT A009 |
| Jowar (sorghum) | 38.27 mg | IFCT A005 |
| Kodo millet | 37.03 mg | IFCT A017 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Refining vegetable oils removes small amounts of minor components, including phytosterols, without changing the fatty-acid make-up. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Phytosterols are found in all plant foods; the largest amounts are in unrefined plant oils such as vegetable, nut and olive oils. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- Example (US food data compiled by LPI): one tablespoon (14 g) of sesame oil contains about 118 mg phytosterols. (Linus Pauling Institute Micronutrient Information Center, Oregon State University. Phytosterols (written 2005 by J. Higdon; updated November 2016 by B. Delage; reviewed March 2017 by S.B. Racette))
- Phytosterols have also been documented in quinoa. (El Hazzam K, Hafsa J, Sobeh M, Mhada M, Taourirte M, El Kacimi K, Yasri A (2020). An Insight into Saponins from Quinoa (Chenopodium quinoa Willd): A Review. Molecules 25(5):1059 (peer-reviewed review; PMC7179108; CC BY) (DOI 10.3390/molecules25051059))