What Are These Buggers Called “Antinutrients” And Why Am I Secretly Eating Them?
Know what you can do about them.
Have you ever wondered if the healthy food you eat contains “secret agents” that could actually be working against your health?
Well, as it turns out, some foods do!
These sneaky compounds, known as “antinutrients,” are found in the most common foods and can actually have a negative impact on your body.
Antinutrients are natural compounds found in various plant-based foods, and while they have some benefits, they can also interfere with the absorption of essential nutrients. (Thus, the name.)
What Are Antinutrients?
Antinutrients are compounds found in certain foods that can interfere with the absorption of nutrients in the body.
They are commonly found in legumes, cereal grains, seeds, nuts, fruits, vegetables, and other plant-based foods.
Some of the most common antinutrients include:
- PHYTATES: These are found in grains, nuts, and seeds and can bind to minerals like iron, zinc, and calcium, making them less available for your body to absorb.
- OXALATES: These are present in foods like spinach and beet greens and can hinder calcium absorption.
- LECTINS: These are commonly found in legumes and can cause inflammation and affect gut function.
- PHYTOESTROGENS: These are found in soy products and can mimic the effects of estrogen in the body.
- TANNINS: These are found in tea, coffee, and some fruits and can interfere with the absorption of iron.
It’s important to note that not all antinutrients are bad, and many plant-based foods that contain antinutrients are still important sources of nutrients and fiber.
However, it’s also important to be aware of antinutrients' potential effects and take steps to minimize their impact on nutrient absorption.
The Effects of Antinutrients on Your Body
Antinutrients can have both helpful and harmful effects on your body.
Some antinutrients, like phytoestrogens, have been shown to have health-promoting effects, such as reducing the risk of certain cancers.
However, other antinutrients, like phytates, can lead to nutrient deficiencies and other health problems.
How?
By binding with the nutrients.
Phytates can bind to iron, making it less available for your body to absorb. This can lead to iron deficiency anemia, which can cause fatigue, weakness, and other health problems.
And not just iron, phytates have been found to bind to other minerals like zinc and calcium, reducing their availability and making it more difficult for the body to absorb these crucial nutrients.
Some antinutrients, such as protease inhibitors, can interfere with the activity of digestive enzymes. This interference may impact the breakdown of proteins into amino acids, affecting the body’s ability to utilize protein for various physiological processes.
Lectins are proteins that can bind to carbohydrates, and agglutinins can cause clumping or sticking together of cells. Excessive intake of lectins and agglutinins may lead to gastrointestinal issues and interfere with nutrient absorption.
Oxalates, found in foods like spinach, beets, and nuts, can bind to calcium and form crystals, predisposing folks to kidney stones.
Minimizing the Impact of Antinutrients
Thankfully, it’s quite easy to blunt the effect of these compounds.
SOAKING, SPROUTING, FERMENTING, and COOKING are some of the most effective ways to reduce the level of antinutrients.
For example, soaking beans overnight before cooking them can help reduce the levels of lectins and other antinutrients.
So soaking your oatmeal overnight with fruits doesn’t just add flavor to your breakfast, but tones down antinutrient levels.
Sprouting grains and seeds can also help reduce the levels of phytates.
Cooking, or applying some form of heat, like steaming or boiling, can help deactivate antinutrients.
Another way to minimize the impact of antinutrients is to eat a varied diet that includes a variety of plant-based foods. This can help ensure that you are getting a wide range of nutrients and can help offset the effects of antinutrients.
By being aware of the potential effects of antinutrients and taking steps to minimize their impact, you can still enjoy a healthy, balanced diet that includes a variety of plant-based foods.
So, the next time you sit down for a meal, remember that your food might contain some secret agents, but with the right knowledge, you can make informed choices to ensure that your diet remains healthy and balanced.
