In the plant based vs. carnivore debate, I take no sides. I eat both beef and veggies, fish and fruit. I see nutritional value in all of it. There is one aspect of whole foods (plants) specifically however that isn’t discussed enough at nutrition roundtables online, so I figured I’d take some time to put together an article and video explaining what exactly ‘antinutrients’ are and how they impact our health.
Antinutrients are naturally occurring compounds found in various foods, particularly in plants.
They are plant chemicals naturally produced in nature to protect the plants from predators and any adaptation that may threaten its life. While certain plants may have nutritional value, the antinutrients compounds within that very same vegetable, nut, seed or fruit will hinder the absorption of that nutrient so it is important to not only look at the nutritional aspect of a food that you eat but the antinutrient value also.
Thankfully there are ways to reduce and minimize the antinutrient load on the body which the video at the end of this article will explain in detail, how to go about doing this.
They can interfere with the absorption of nutrients or have other adverse effects on human health. Here are ten common antinutrients found in whole foods:
- Phytates (Phytic Acid): Commonly found in grains, seeds, legumes, and nuts. They can bind minerals like calcium, zinc, and iron, reducing their absorption.
- Oxalates (Oxalic Acid): Present in foods like spinach, rhubarb, and beets. Oxalates can bind with calcium and form insoluble complexes, potentially leading to kidney stones in susceptible individuals.
- Lectins: Found in legumes (such as beans, lentils, and peanuts) and some grains. Lectins can interfere with nutrient absorption and cause gastrointestinal distress in some people.
- Tannins: Present in tea, coffee, some fruits, and legumes. Tannins can inhibit the absorption of iron and other minerals and may affect protein digestibility.
- Goitrogens: Found in cruciferous vegetables like broccoli, cabbage, and Brussels sprouts. Goitrogens can interfere with thyroid function by inhibiting iodine uptake.
- Saponins: Present in legumes, soybeans, and some herbs. Saponins can interfere with nutrient absorption and have been linked to reduced iron absorption.
- Protease Inhibitors: Found in legumes, seeds, and grains. These inhibitors can interfere with the digestion of proteins by inhibiting digestive enzymes.
- Glucosinolates: Also found in cruciferous vegetables. While they have beneficial properties, excessive intake can affect thyroid function.
- Cyanogenic Glycosides: Found in foods like cassava, almonds, and some fruit seeds. These compounds can release cyanide, a toxic substance, when metabolized.
- Alkaloids: Present in nightshade vegetables like potatoes, tomatoes, and eggplants. While typically present in low levels, high intake can cause adverse effects in some individuals.
The impact of antinutrients can often be minimized through proper food preparation methods such as soaking, fermenting, sprouting, and cooking. Additionally, a varied and balanced diet can help mitigate the effects of antinutrients by ensuring sufficient nutrient intake.
Watch This Video On Antinutrients To Learn More:
Be sure to subscribe to the Healthy Wild Free Youtube channel here: Youtube.com/@healthywildfree
Recommended Reading: