You may have heard the term "anti-nutrients", in particular phytonutrient compounds such as lectins, phytates, oxalates, phytoestrogens, tannins and goitrogens. These are found in plant foods.
There's been a lot of talk lately about anti-nutrients. I did a course on anti-nutrients last year and am finally getting around to sharing some of the information. I hope you find it useful. All my information is general in nature and designed to inspire you to find out more.
Nutrients, or anti-nutrients?
This is confusing, since many of the foods which are high in potential "anti-nutrients" are also super healthy, with anti-inflammatory properties, and cancer fighting benefits.
Which foods have been labelled as anti-nutrients?
Legumes (beans, lentils, chickpeas), brassicas (cabbage, turnips, kale, rocket, Brussel's Sprouts, broccoli, cauliflower), beetroot, nuts, seeds, spinach, wholegrains, wheat, rice, oats and many vegetables have been negatively described as anti-nutrients.
It's been suggested that certain compounds may cause digestive challenges hormone issues, or mineral imbalance.
Let's explore.
Key notes:
Proper preparation of these foods.
A balanced diet - context and food synergism.
Most of the studies have been in animals, with raw foods, such as beans.
There may be benefits for some people, in reducing or eliminating certain foods, often for short periods.
Understanding food pairings, to maximise digestion and nutrient absorption.
The impact of a healthy gut microbiome on digestion and nutrient uptake.
Many of the world's healthiest populations ate these foods.
These foods have been a large part of diets amongst the healthiest people in the world (namely the blue zones).
People in these regions ate many legumes and plant foods, which provide great fuel for the beneficial gut bacteria.
Synergy in food
The reductionist approach of eliminating certain foods, ignores the synergism in food. This involves the complex interactions between compounds in foods and the microbes which are a part of us.
Remember that many compounds in our food have potentially not been identified yet, so cutting things out may be a double-edged sword.
Individuality.
We are individuals and our needs are unique to us.
Reducing some of the foods discussed in this blog may be useful for some people.
Food elimination can form part of a long-term or short-term solution.
If you are confused, book a time to chat with me or your health practitioner to create healthy diet for your body. If your health is challenged, consider booking a chat with your doctor and having a blood test.
If you have a specific chronic illness, such as an auto-immune disorder, it is best to seek advice when deciding to cut out certain foods.
A healthy gut boosts immune function.
Legumes, brassicas, nuts, seeds, spinach, wholegrains and many other plant foods are important for supporting gut health, so let's take a close look.
LECTINS -
High amounts of lectins are found in legumes, nuts and seeds. Lectins have a role in defense for the plant, to prevent it being eaten.
Around 500 lectins have been identified, some of which are believed to disrupt intestinal function. It is important to prepare these foods and eat with a balanced diet.
These foods contain essential, healthy nutrients.
These assist plants, kind of acting like messengers.
Reducing and eliminating lectins:
Soak, book, pressure cook, germination/sprouting or fermentation.
OXALATES:
Also known as oxalic acid. This is a compound which forms salts with minerals and is produced by all plants.
Foods high in oxalates include spinach, almonds, dark fruits and green veg. These foods contain certain cancer-fighting compounds, such as antioxidants. However, in some people they may impair the absorption of minerals such as: zinc, calcium and iron. Or increase risk of kidney stones.
These issues may also be due to a depleted range of good gut microbes or an imbalanced diet.
Oxalates have a role in
calcium regeneration
plant protection
may help remove heavy metal toxins.
Reducing oxalates:
Steam.
Pressure cooking.
Boost your gut health to aid digestion and absorption.
Consume these foods in the context of a healthy, balanced diet. Some raw, some cooked
Consume with other calcium rich foods, such as dairy, mineral water and fish.
Consume with a balanced diet.
PHYTATES:
Also known as Phytic acid or IP6. Foods include:
Chickpeas, peas, beans, fava, lentils, peanuts, wheat, millet, corn, oats, quinoa, amaranth. (See notes on digestion and soaking legumes below)
Phytate's purpose includes:
storage of phosphate in seeds
contains antioxidants for germinating seeds.
acts as a chelator, binding to copper, zinc, iron and calcium. These properties allow it to act as an antioxidant.
A diet rich in grains and legumes, without a range of other foods, could lead to mineral deficiencies.
A broken record: Eat a balanced diet, which includes clean fresh water and ferments.
Reduce phytates:
Soak
Cook
Germinate
Include sauerkraut with meals.
PHYTOESTROGENS
These are plant-derived polyphenolic dietary compounds. These bioactive compounds can bind to estrogen receptors.
Foods include soy, flax, nuts, grains, fruits, chocolate, wine, many other fruits and vegetables.
These foods contain a raft of impressive antioxidants and healthy compounds and can also boost estrogen levels.
isoflavones - mainly soybeans
lignans - flaxseeds,
stilbenes - nuts, berries, wine
coumetarol - clover, soy, spinach, Brussel's Sprouts
It is important to avoid processed soy, used in processed foods.
Source whole, traditionally grown and prepared organic/non-gmo tofu, tempeh, natto, soybeans, edamame, soy sauce and tamari.
GMO soy is grown in depleted soil and is exposed to many chemicals. Processed soy possesses completely different properties from organic traditionally prepared soybeans.
Japanese women experience less breast cancer and less menopause symptoms that Australian and American women. Japanese women eat foods high in Phyto-estrogens, which is useful in menopause, when estrogen drops.
Estrogen is complex.
There are many estrogen-mimicking, harmful chemicals, such as phthalates, which can disrupt the function of the endocrine system and cause breast cancer. Hormone disrupting chemicals can be found in many everyday products. Bisphenol-a (BPA) can be found in plastics, packaging and linings of canned foods.
Estrogen levels can be checked and discussed with your doctor or health practitioner.
If you'd like to know more about soy - read this blog:
TANNINS
Found in cocoa, coffee, tea, nuts, seeds, wine and legumes.
Are one of the most abundant plant metabolites.
They play a role in plant defense.
If eaten in excess or in unbalanced proportions with other foods, they may inhibit mineral absorption.
Many of these foods contain disease fighting compounds, such as the antioxidant polyphenols, found in berries and other dark fruits.
Consume these foods in moderation, and balance with other healthy, unprocessed foods, so your body can reap the benefits. Include ferments.
GOITROGENS
Foods in these group include brassicas, such as kale, Brussel's sprouts, broccoli, cabbage.
These foods contain the cancer fighting compounds, glucosinolates. When the foods are chopped or chewed, sulforaphane is released, which is the key to reducing cancer risk.
However, studies have shown that these foods may have implications for thyroid health. People at the most risk have been identified as people with a limited diet which is low in iodine and rich in brassicas.
The countries with the highest rates of thyroid cancer are the USA, India and China. All of which have a high proportion of GMO foods, which are exposed to toxins.
Chop brassica veggies 30 minutes before eating to release the beneficial compounds.
If you have a thyroid disorder, do your research and seek professional opinion.
Eat brassica veggies in a balance with a wide variety of healthy, whole foods.
Legumes are healthy. They are a rich source of protein and fibre:
Chickpeas, lentils, black beans, cannellini beans, black eyed peas, edamame, soybeans are fuel for your good gut bacteria too. These bacteria need extra friends sometimes, in the form of fermented foods or supplements. Then all these microbes need lots of food!
Legumes are a big part of people's diets in the "Blue Zone" regions. Even though these 5 regions had different diets, they all included legumes, such as lentils in the Loma Linda community in California, Soy beans/edamame in the Japanese community in Okinawa and Black beans in Nicoya, Costa Rica. Researchers concluded that special compounds in legumes are responsible for the low cancer rates in the Blue Zones populations.
Many people find legumes hard to digest. The reasons for this vary and may include the following:
not being used to them. The body may lack certain types (or numbers of) gut bacteria which can digest legumes.
consuming a limited diet leading to reduced bacteria.
limited food pairings (such as having plenty of vegetables with protein. foods), to enable proper digestion and absorption.
not soaking these foods first.
TIPS for digesting legumes.
Soak and cook legumes. Beans and chickpeas need to be soaked before cooking in order to be safe for eating. Lentils are the easiest to digest legume. They don't necessarily need soaking but do need cooking before consuming. I soak lentils too.
Soaking these foods breaks down compounds such as phytates and lectins, (which actually do have nutritious value) making the food easier to digest and making other minerals bioavailable for absorption into the body.
Pair with fruits, vegetables and/or salad. Especially foods with extra digestive enzymes such as kiwi, pineapple, mango and apple. Also honey & ginger.
Enjoy lemon & mint tea before or after the meal.
Introduce legumes with foods that your body is already used to, in small amounts.
Eat local, fresh produce.
What about nightshades?
Conversations about anti-nutrients often include questions about nightshades.
Nightshades may be inflammatory for some people, so what are they? Are they good or bad?
These are also highly nutritious foods, with a raft of vitamins and minerals, fibre, and fuel for the good gut bacteria.
tomato
potato
capsicum/peppers
eggplant
Nightshades are part of the Solanaceae family. There are up to 2,000 species of plants in this family, many are poisonous.
These foods listed above have been highlighted by some people as being foods which may cause inflammation and allergies. Research is continuing and much of the information is anecdotal. However, there are a wide range of other vegetables to swap, so it may be beneficial to you to cut them out for a while.
Try swapping for a few weeks. Remember, to keep notes on your symptoms and how you were feeling, before and after eating nightshade foods.
Stay healthy and remember you can easily reach out if you'd like to chat or have questions. Follow me on Instagram. Laura x
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