Anti-nutrients
Anti-nutrients are plant compounds designed to protect certain plants from insects and bacterial infections.
Anti-nutrients exist in small amounts in some of the foods we eat, particularly whole grains and legumes.
Some individuals may experience digestive discomfort as a result of consuming foods containing antinutrients and, therefore, may choose to avoid or limit their consumption of these foods.
Examples of Anti-nutrients
Anti-nutrient: Lectins
Action: Interferes with absorption of calcium, iron, phosphorus, and zinc
Sources: Beans, legumes, and whole grains
Anti-nutrient: Oxalates
Action: May bind to calcium and interfere with its absorption
Sources: Green leafy greens, beans, and legumes
Anti-nutrient: Phytates
Action: Can inhibit absorption of iron, zinc, magnesium, and calcium
Sources: Beans, legumes, seeds, and whole grains
Anti-nutrient: Tannins
Action: May decrease iron absorption
Sources: Beans and legumes
How to destroy Anti-nutrients
Boiling
Boiling effectively degrades antinutrients in beans, legumes, and whole grains.
As a general rule, longer cooking times yield lower amounts of anti-nutrients.
Boiling is also highly effective for reducing oxalate content in dark leafy greens when compared to steaming or baking; however, be careful not to boil for longer than a minute or two to minimize nutrient loss.
Soaking
Soak beans, legumes, and grains overnight to maximize nutrient absorption and ease potential gas and bloating.
Soaking these foods overnight removes some of the indigestible sugars, making them easier to digest, and decreases some anti-nutrients, such as phytates, tannins, and lectins.
Be sure to fully submerge beans in cold filtered water while soaking them overnight (minimum eight hours), then drain all liquid before cooking the beans.
Sprouting
Grains, nuts, and seeds can be sprouted to reduce their anti-nutrient content and improve digestibility.
Sprouting foods may also increase their nutrient availability. Sprouting is a simple process that involves placing the grains, nuts, or seeds in a glass jar or bowl and covering them with filtered water (2:1 ratio).
Once they’ve plumped up and are hydrated, drain and rinse them well.
The time it takes to hydrate is dependent on the type of grain, nut, or seed, but it typically takes about 24 hours.
Add them back to the bowl or jar, cover with mesh or a thin cloth, and wait for them to sprout.
This process can take several days. Sprouted grains, nuts, and seeds can be eaten raw, cooked, or ground into a flour.
How to prepare foods with Anti-nutrients
Beans
Boiling:1-3 hours
Soaking: overnight
Grains
Boiling: Most grains can cook in 20 minutes or less. Whole grains, particularly brown rice, can take up to 40-60 minutes.
Soaking: Overnight (8+ hours)
Sprouting: Presoak for 24 hours, then drain and rinse. Allow them to sit in a container without water. Rinse and drain 1-2 times daily. Sprouts should appear within 1-5 days.
Nuts/Seeds
Soaking: 2-8 hours, depending on the size of the nut or seed
Sprouting: Presoak for 24 hours, then drain and rinse. Allow them to sit in a container without water. Rinse and drain 1-2 times daily. Sprouts should appear within 1-5 days.