Post No. 9. What are antinutrients?

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In the last several posts we have talked about bio-active plant compounds that are beneficial - antioxidants.  Today's post is about antinutrients.

Antinutrients are natural or synthetic compounds that can be found in foods that interfere with the absorption of nutrients by the body. These antinutrients in plants are naturally produced as a defence mechanism by the plant when it is faced with difficult environmental situations especially pest attack. Over time we have developed processes to reduce the impact of these antinutrients in our diet e.g. by pre-soaking, cooking, boiling or fermenting foods. For a 'deep dive' check out this paper [1] Some examples of these antinutrients are:

Lectins found in raw beans, chickpeas, and lentils among other foods so it is important not to eat raw, unprocessed or undercooked beans or lentils [2]

Oxalates found in many foods but in higher concentrations in the leaves than in the stalks (e.g. rhubarb) or roots which we would commonly eat (e.g. beets). Again soaking and boiling reduces the levels.[1].

Phytates naturally occurring in many plants in their seeds binds with calcium making it unavailable in the diet and these are associated with beans, grains, nuts and seeds. Milling will reduce phytase, but nutrients can also be lost.

Tannins found in tea, grapes, beans, wine, chocolate among other foods. 

So whilst many of these foods have many positive qualities, think about how you prepare, cook or ferment these foods. Follow the instructions on packaging and enjoy them as part of a balanced diet. 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/
2. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/