Antinutrients

One of the most frequent reasons why it is suggested to follow a carnivorous diet is to avoid antinutrients; these compounds are not popularly known, but the same does not happen with nutrients. While nutrients are indispensable for the correct functioning of living beings, antinutrients prevent nutrients from being absorbed correctly.

These compounds occur naturally in plant foods and plants. Unlike many animals that employ strategies to protect themselves from predators, plants use antinutrients as a defense mechanism to avoid being eaten by insects.

Main antinutrients

Although plants find antinutrients beneficial, they are detrimental to the human organism. As we have explained in previous lessons, the human body needs macronutrients and micronutrients for its proper functioning, and clearly consuming foods with a compound that blocks their absorption is not positive. Next, we will explain what are the most common antinutrients and where to find them:

• Phytic acid: also called phytate, easily binds to minerals such as calcium, magnesium, iron and zinc. When this occurs, it prevents their absorption, leading to a possible nutritional deficit, as it reduces the benefits of consuming healthy foods such as legumes and nuts.

• Lectins: This anti-nutrient adheres to the intestinal walls, sometimes causing serious problems in the intestine. Like phytates, they block the absorption of certain minerals, including phosphorus, iron, calcium and zinc. They can be found in a wide variety of legumes and nuts.

• Tanninostannins: Their function is to give color to certain fruits such as grapes and blueberries, so we ingest them both through the consumption of these foods and their derivatives. Its harmful effects are focused on preventing proper digestion, headaches and inflammation.

• Oxalic acids: Also called oxalates, they cause cumulative negative effects that lead to burning in the mouth and throat and allergies; they are also involved in the formation of crystals in the kidneys. They are found in vegetables such as beets, spinach, chard and cauliflower; also in tea leaves and chocolate.

• Saponins: Although this anti-nutrient is attributed with bioactive properties that reduce the chances of suffering from certain types of cancer, like many of those we have seen, it blocks the absorption of important nutrients for the body.

• Avidin: This compound is found in raw egg whites, therefore, we can eradicate it by applying some type of cooking to this food. The negative side of this antinutrient is that it prevents the absorption of Vitamin 8.

Homemade ways to avoid or limit the consumption of antinutrients

Prolonged soaking: Many of the antinutrients mentioned above are located in the skin of fruits, vegetables and legumes, therefore, being part of these water-soluble compounds, they remain in the water after prolonged soaking. For phytates, a soaking of 12 hours is recommended, so that their presence is reduced by almost 10%; for lectins between 6 to 18 hours, with a decrease of 38 to 50% of their content; on the other hand, if the same soaking time is applied to foods with tannins, these are reduced by up to 25%.

Fermentation: This process, in addition to limiting the intake of anti-nutrients during vegetable consumption, provides the vegetable with highly beneficial probiotic bacteria.

Germination: To reverse the blockage of mineral absorption caused by antinutrients, we can germinate seeds that cause the opp