10 antinutrients and how to eliminate them from your diet

The antinutrients are part of plant defense mechanism against insects and other external problems. These substances are so called because they can interfere with our body’s ability to absorb vitamins or minerals.

Although in certain cases it is recommended to avoid the consumption of foods with antinutrients specific, these too have health benefits.

These are the ones we have labeled with the name of phytonutrientsand that act positively against the obesityarterial hypertension, diabetesinflammation, pain, osteoporosis and infections, or in cancer prevention.

Everything you need to know about antinutrients

Antinutrients do not completely block nutrient absorption. Extremely large amounts of antinutrient-rich foods would have to be eaten on a daily basis for them to have any significant effect on our nutritional status.

The precautions that you must take so that they do not interfere with your health are two:

It depends on the concentration. Low levels of phytic acid, lectins or phenolic compounds They help reduce blood glucose levels, and plasma cholesterol and triglycerides. Besides, the Dietary fiber (which reduces the availability of minerals and other nutrients) is very important in gut health and helps prevent chronic diseases such as diabetes, cardiovascular, overweight, obesity…Distance the food. It also occurs with the flavonoids present in tea and coffee. They may limit the absorption of minerals, but these phenolic compounds are beneficial antioxidants for health. In this case, the problem is solved separating the intake of tea or coffee from food.

The most important antinutrients

In fact, there are many antinutrients. In grains and vegetables there are phytates, tannins, lectins, protease inhibitors and calcium oxalate, among others, with different effects, as we are going to see.

1. Phytate (phytic acid) sequesters minerals

It is a compound of phosphorus storage Present in seeds, grains, nuts and legumes.

May chelate certain minerals and affect the absorption of zinc, iron, magnesium, copper, phosphorus and calcium.May inhibit digestive enzymes such as amylase, trypsin and pepsin, necessary to break down starch and proteins into smaller fractions.Improves glucose response and exerts a preventive effect against diseases.

2. Tannins (tannic acid) hinder digestion

They are polyphenols that hinder the digestion and absorption of nutrients such as protein or iron, and decrease their digestibility. Grapes (rich in resveratrol) and green tea contain this polyphenol that characterizes the bitter taste of these foods.

The positive side is antioxidant power: protects cells against damage caused by free radicals, improves blood glucose levels and prevents cancer and diseases cardiovascular diseases.

3. Lectins, harmful in excess

The lectins They are glycoproteins found especially in seeds, legumes, and grains, such as rice, wheat, barley, and corn.

Some lectins can be Harmful if consumed in large amounts. They attach to the villi that create a lining in the small intestine, which prevents the absorption of nutrients and causes alterations in the microbiota.

in animals of experimentation it has been seen that damage red blood cells and intestinal mucosa, and that impair nutrient use and weight loss. In people they can cause vomiting, diarrhea and abdominal pain, and can increase the risk of autoimmune diseases.

4. Gluten, care for celiacs and people with autoimmune diseases

Gluten is found in grains such as wheat, rye, and barley. It is a complex of proteins (gliadin and glutenin) that in celiac people (completely intolerant to any gluten) causes severe nutrient absorption problems and an autoimmune response. That is why celiacs should avoid it completely.

It has also been seen that the gliadin resists the degrading action of digestive enzymes and reaches the intestinal epithelial cells intact, thus promotes increased intestinal permeability and the risk of developing autoimmune disorders.

5. Protease inhibitors, increase protein maldigestion

Protease inhibitors are found especially in seeds, grains, and legumes, and interfere with the proteolytic activity of certain enzymeswhich affects protein digestion by inhibiting digestive enzymes.

6. Calcium oxalate, source of kidney stones

Calcium oxalate is the first form of calcium present in vegetables such as spinach. Calcium binds to oxalate and its absorption is reduced. But oxalates too affect the absorption of iron and magnesium. Also, they form oxalic acid crystals that can create kidney stones.

7. Saponins, triggers of intestinal inflammation

Saponins are substances found mainly in legumes such as soybeans and chickpeas. They can be poorly absorbed trigger intestinal inflammation problems, and by extension problems in the immune system. They also hinder the digestibility and absorption of proteins.

Some types of saponins have been seen to have hemolytic activity, that is, have the ability to break down red blood cells. They may increase the risk of autoimmune diseases in genetically susceptible individuals.

8. Other antinutrients

Goitrogens. These antinutrients depress thyroid activity by interfering with thyroid iodine uptake. They are found in broccoli, millet, peanuts…genistein. It is an isoflavone present in soybeans. Blocks the activity of the thyroid peroxidase enzyme (which adds iodine atoms to thyroid hormone molecules).Glucosinolates. Other antinutrients that we find are isoflavones, trypsin inhibitors, solanine (present in nightshades) and glucosinolates, compounds known for their protective properties against cancer and that, despite being a phytonutrient, they are also considered antinutrients.

How to reduce antinutrients from your diet

That there are antinutrients in some foods It doesn’t mean you have to stop eating them.. It is only necessary to do it (or it will be necessary to reduce its intake) in case of autoimmune diseases (always advised by a health professional), and if these foods hinder the recovery of health.

antinutrients they bring us benefits if we know how to use the cooking, soaking or fermentation techniques that ensure its neutralization and enhance all its benefits. These are the main techniques:

1. Soak them

Most of these antinutrients found in the skin of vegetables, as in legumes. For this reason, it is always recommended to leave the legumes in water, since these antinutrients are soluble in water and when soaked they are transferred to the water.

2. Soaking time

Soak the legumes:

During 12 hours its content of phytates by 9%. Between 6 and 18 hours the lectins in 38-50%, the tannins by 13-25% and the protease inhibitors by 28-30%.

These percentages vary depending on the type of legume.

3. Fermentation and probiotics

The fermentation process has been used since ancient times to preserve food. But another function is to reduce the presence of antinutrients. Besides, provides beneficial probiotic bacteria and decreases the concentration of phytates, as in the case of bread. The fermentation of cereals and legumes is, therefore, another option.

4. Germination

Germinating seeds, cereals and legumes can also increase mineral absorption such as iron, phosphorus and zinc. In the case of seeds, it is recommended to germinate them for at least four days. After germination it is also recommended to rinse them well.

5. More vitamin C

It has also been found that if we increase the consumption of foods rich in vitamin C we favor the absorption of nutrientsdespite the presence of antinutrients in them.

6. Supplements

If the dietitian or doctor deems it appropriate, there is the option of supplementing the vegetable diet with preparations of zinc, iron, magnesium or calcium.

In summary:

Nuts and legumes. Soaking and sprouting are the best option to reduce the amount of antinutrients.The cereals. All three options are good: sprouting, soaking, and fermentation are good.

Should I worry about antinutrients?

If you don’t have any health problems (autoimmune cause), if you are following a balanced and varied diet, rich in vegetables and fruits, despite its antinutrient content, it is most likely that you will not suffer any of its adverse effects, and instead you will benefit from all the health benefits they present.

If you have an iron or other nutrient deficiency It is convenient that you plan meals to optimize their absorption. The absorption of iron, for example, is multiplied by combining vegetable sources of the mineral (legumes, seeds and nuts, cereals) with foods rich in vitamin C.

Antinutrients and autoimmune diseases

some people with autoimmune diseases (rheumatoid arthritis, psoriasis, lupus, vitiligo…) feel better by reducing the consumption of foods rich in lectins.

The lectins can facilitate in some people the inflammation of the intestinal mucosa and microbiota alterations that favor an autoimmune response.

Before completely eliminating foods with lectins of the diet, which have nutritional richness, it is important to observe which lectins react better or worse. One strategy is to make a elimination diet for two weeks and keep track of the symptoms that appear by introducing the suspect foods one by one. Of course, it is convenient to carry out this verification diet with the advice from a nutritionist.

The key is in “molecular mimicry”

To understand the molecular mimicry we must know that the chemical compounds that are part of food are similar to the chemicals found in our body. A gluten protein can be similar to another cartilage protein.

If he immune system it begins to react against the gluten protein as if it were a foreign body, it can also begin to react against the cartilage proteins by mimicry, and start an autoimmune process of attacking our body’s own tissues.

It often starts with damage to the intestinal wall liningwhich allows abnormal entry of food, bacteria, viruses and other proteins, which ends up confusing the immune system.

Strategies for eliminating gluten or testing for sensitivity require a professional intervention.