Anti-Nutrients - Why They Need To Be On Your Radar as A Vegan
Whenever I hear something two or three times in a short period of time I know that I have to share it.
This morning I was listening to one of my favorites on IG Dr. Ben Lynch and he mentioned anti-nutrients. Then I was doing some research on Vegan Topics that are important to YOU and it came up again.
So I feel like I need to talk about it and help you figure it out.
Anti-nutrients are plant compounds that block or interfere with the bodies absorption of vitamins or minerals. It's very important for plant based eaters to know about this because the risk of malabsorption is greater in diets that are high in legumes and grains.
Types of Anti- Nutrients
There are different types of Anti-Nutrients
Phytic Acid - mainly found in seeds, grain, and legumes - reduce the absorption of zinc, calcium, magnesium, and iron
Tannins- a group of polyphenols that inhibit or create imbalances in digestion.
Lectins - found in all plant foods. Highest in nuts, seeds, and legumes. Limit the absorption of minerals
Protease Inhibitors - also found in grains, seeds, legumes and they inhibit the protein absorption by interfering with digestive enzymes needed to break it down.
Oxalates - found in green leafy vegetables and tea, it binds to calcium and prevents it from being absorbed.
Not all anti-nutrients are bad, and not all people will be affected in the same ways. So this is not meant to scare you or stop your from eating greens, grains, or seeds. It’s just something to keep on your radar and take the precautions we will outline next to limit your exposure. The main people who anti-nutrients could potentially be harmful for are those who are malnourished or people who consume a lot of grains and legumes.
How to Reduce Anti-Nutrients
There are some ways that you can reduce the amount of anti-nutrients that you are exposed too, and funnily enough they are some of the same tips we use to help with improving digestion!
Soaking - most of the anti-nutrients are found in the skin of beans, legumes, and grains. When you soak them overnight you reduce the phytic acid protease inhibitors, lectins, and tannins. The amount of antinutrients it reduces vary depending on the food so it is not an exact science.
Sprouting - Sprouting is the soaking and germinating of a seeds or grain. It is a natural process that breaks down anti-nutrients like phytate and small amounts of lectins and protease.
Fermented foods - Eating fermented foods will help reduce your consumption of anti-nutrients. During the fermentation process anti-nutrients are broken down, making the food easier to digest, and increased the nutritional profile
Other Tips
The above tips may seem like A LOT to do, and might not be feasible every week. So here are some tips for how to limit your anti-nutrients.
Use a pressure cooker. There is research to show that cooking beans in a pressure cooker reduces more anti-nutrients than boiling or cooking stovetop. While I haven’t seen any comparison numbers to soaking or sprouting it is a good option!
Buy Sprouted Grains. More and more brands are starting to release already sprouted grains, and flours. Thrive Market has a pretty big selection.
Swap to Sourdough. Sourdough is a fermented food that is also good on your gut! If you are looking for a GF Sourdough try Simple Kneads