Guide to Anti-Nutrients
- Nov 12, 2022
- 4 min read
Updated: Oct 4, 2024
A comprehensive and research based guide to anti-nutrients. Learn what they are, the different types, and how to reduce them. Plus my favorite recipes and brands!
Index:
What are anti-nutrients?
An anti-nutrient is a natural compound produced by plants. Scientists suspect it to be a protection mechanism to defend the plant from being eaten or digested.
There are a wide range of plants that contain anti-nutrients, but higher amounts are found in grains, nuts, seeds, and legumes. Research on these compounds have shown that they prevent the absorption of minerals.
Types of anti-nutrients
There are many types of anti-nutrients, here is a list of the most common ones and their location.
Phytate (phytic acid)
Found in seeds, grains and legumes, phytic acid reduces the absorption of minerals like iron, zinc, magnesium and calcium.
Tannins
A class of antioxidant polyphenols, tannins are found in tea, coffee, wine, and legumes. This anti-nutrient can also be found in fruits like apples and grapes and can interfere with iron absorption.
Lectins
Small traces can be found in all edible plants. However, seeds, legumes and grains contain higher amounts. Lectins can interfere with the absorption of iron, calcium, phosphorus, and zinc. There is also some research suggesting the potential link between lectins and autoimmune response
Calcium oxalate
Can be found in green leafy vegetables, tea, beans, beets, and nuts. Oxalate can bind to calcium, preventing it from being absorbed.
Goitrogens
Found in the cruciferous family, these anti-nutrients can prevent the absorption of iodine. Research also shows them as a potential thyroid disrupter.
How to reduce them
Not all anti-nutrients are the same, so the approach to some may be different from others. Here are some basic guidelines:
Phytate (phytic acid) and lectins, are water - soluble. Depending on the plant matter, soaking in water overnight can reduce the anti-nutrients from anywhere between 9% - 50%. Sprouting has shown to reduce up to 81% and fermenting, up to 88% or more. These anti-nutrients are heat-resistant so only cooking without soaking does little to nothing.
Calcium oxalate can be reduced by 19-87% when boiled with the liquid discarded. Baking and pan frying hasn't shown to be as effective
Research is still being done on goitrogens. We do know that soaking, washing, boiling and cooking can help in reducing it. How much is reduced is still unknown.
Tannins are still being debated and researched. Research so far shows more benefits than risk.
Click here for a guide to soaking & sprouting grains, nuts, seed, and legumes
The pros & cons
Research is still being done in this field and the percentage of lost nutrients is still unknown. We do know that they bind to the nutrients in the same meal because of this, it is recommended to avoid consuming large quantities of them.
It is also important to note that some research indicates potential health benefits. This includes: lowering cholesterol, preventing sharp rises in blood sugar, and slowing down or preventing the growth of bacteria, fungi and viruses. Many anti-nutrients are antioxidants and a source of fiber. Avoiding them completely is not recommended.
However, for those who already have mineral deficiencies or diseases related to them, it is recommended to monitor your anti-nutrient intake.
My personal relationship to anti-nutrients
Since reducing my intake of phytic acid and lectins, I have noticed a decrease in digestive related symptoms like bloating and cramping. When I slip up and eat grains and legumes high in phytic acid then my challenging symptoms return, which also leads to fatigue and brain fog.
I have also noticed an increase in flavor when soaking certain seeds and nuts.
I am still making tests with oxalates and goitrogens. I am currently only steaming or boiling the veggies that are high in them before consuming.
I am personally not worried about tannis and will not make any changes until more information presents itself.
Summary
Anti-nutrients are found in most edible plants and are suspected to be a protection mechanism created to shield the species from extinction.
These anti-nutrients evidently interfere with the absorption of minerals. Research is still taking place in this field and the percentage of loss in nutrients is still unknown. We do know that small amounts are not problematic and potentially have health benefits.
It's recommended to monitor your intake, especially for those with mineral deficient related diseases. People with chronic digestive symptoms like bloating, cramping and gas may want to also consider reducing their intake.
Depending on the type of anti-nutrient, techniques like soaking, sprouting, fermenting, and cooking can reduce the compound up to 88%.
It is also important to note that the anti-nutrients also bind to the nutrients in the same meal, so creating a balanced dish is key.
This article is for educational purposes only. Please consult with your primary doctor for medical advice.
Low anti-nutrient recipes
A stove top flatbread made with sprouted spelt flour.
Dosas
A crepe from the south of India that is made with fermented rice and beans.
My favorite products
Use code "HeavenYes" for a 20% discount when purchased online. You can also find their bread in the frozen section of Jimbos or wholefoods.
I love their sprouted rolled oats and sprouted spelt flour. They have a variety of other sprouted grain products. You can purchase their products at your local Jimbos, wholefoods or on Amazon.
This company has a variety of sprouted grains, nuts, seeds, legumes, and flours. You can find some of their products at your local wholefoods or purchase on their website.
Also offering a variety of sprouted grains and legumes. You can find their products at your local Jimbos, wholefoods or on Amazon.
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