Health by Gigi

Eating more plants is a message that has been proposed for as long as we can remember. But did you know that plants contain things called anti-nutrients as well?

Anti-nutrients are compounds that naturally exist in plants, usually as protective mechanisms towards nature. So when we consume plants, these anti-nutrients can impact our body’s ability to absorb the goodness we intended when we ate the plant in the first place.

Don’t worry there are ways around this! First lets have a look at what an anti-nutrient is and what plants they are found in.

Lectins – found in nuts, seeds, cereal grains, vegetables, fruits and legumes

Goitrogens – found in cassava (like sweet potato), millet and brassica family vegetables (broccoli, kale, cabbage, spinach, Brussels sprouts and Chinese cabbage)

Phytates – found in nuts, legumes, cereal grains, millet, amaranth, quinoa and seeds

Oxalates – found in beetroot, beet greens, sweet potatoes, swiss chard, rhubarb, spinach, nuts, cereal grains and potatoes

Tannins – found in berries, cacao, beans, tea, apple, whole grains, grapes, nuts and stone fruits

Phytooestrogens – found in flaxseed, soybeans and soy derived products

Now that we know what the anti-nutrients are, what are the clinical implications of them? Are there any ways to reduce the quantity of them?

Lectins – these can have an inflammatory effect and also alter the function of the gut. To reduce lectins, soaking, fermenting, boiling, and germinating can reduce the levels of them in foods. Be careful though as roasting and baking can increase the quantities.

Goitrogens – these can inhibit the absorption of iodine, therefore can increase the symptoms of hypothyroidism. To reduce goitrogens, cooking, steaming and peeling the skin of fruits and nuts is effective.

Phytates – these act as an antioxidant for the plant. They may inhibit the absorption of several minerals including iron, calcium and zinc. Boiling, soaking and fermenting can reduce the level of phytates. (when you soak legumes and you see bubbles appear on the surface of the water this is a byproduct of the phytates breaking down).

Oxalates – these may inhibit the absorption of calcium and also may contribute to calcium kidney stone formation. Avoid these effects by pairing with calcium rich foods if eating raw, or boiling, steaming or soaking the foods. Be careful though as baking, grilling and roasting can increase oxalate levels.

Tannins – these inhibit the absorption of iron, so over time increased intake will negatively impact your iron stores. Reduce them by boiling or steaming foods.

Phytooestrogens – these can cause endocrine disorders or increase the risk of oestrogen sensitive cancers. In some conditions these foods should be avoided so that they cannot contribute to this. Generally, traditional preparations of soy (whole or fermented) are considered the best way to consume it – think of miso, tofu, edamame. When soy is highly processed and hydrolyzed it is hard to know how the phytooestrogens can behave in the body.

If you would like to work on your nutrition then book a consult with me to get started!

_{(Information adapted from Petroski et al, 2020, Nutrients, doi: 10.3390/nu12102929)}