Antinutrients
ˌæn.ti.ˈnjuː.tri.ənts
Natural compounds found in plant foods that can prevent or reduce the body's ability to absorb certain vitamins and minerals from that food.
Full Explanation
Antinutrients are naturally occurring compounds that plants produce mostly as a self-defense mechanism against insects, bacteria and animals that might eat them.
When humans eat these plant foods, some of these compounds can interfere with how the body digests food or absorbs key nutrients like iron, calcium, zinc and protein.
Common antinutrients include phytates (found in grains and legumes), oxalates (found in spinach and almonds), lectins (found in beans and wheat), tannins (found in tea and wine) and goitrogens (found in cruciferous vegetables like kale and broccoli).
But everyday home food processing methods like boiling, soaking and fermenting can reduce or even eliminate most antinutrients. And they're not much of a concern if you consume a varied and balanced diet.
Why It Matters
If you eat a variety of foods, antinutrients are a minor issue. However, they become more significant for people who depend heavily on a single staple crop. In such situations, chronic exposure could contribute to nutrient deficiencies over time. Understanding antinutrients can help you make improved food preparation choices without unnecessarily cutting out nutritious plant foods.
Common Misconceptions
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"Antinutrients make plant foods dangerous to eat". Not true. The levels found in typical food portions are mostly too low to cause harm in most people, especially healthy people eating varied diets.
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"You should avoid high-antinutrient foods entirely". The same foods that contain antinutrients beans, whole grains, leafy greens are also packed with fiber, vitamins and minerals that far outweigh the downsides.
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"Antinutrients only affect vegans and vegetarians". Anyone eating plant foods is exposed to antinutrients. The impact depends on overall diet variety and food preparation habits.
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"Spinach causes kidney stones because of oxalates, so you should eat red meat for iron instead". Oxalates in spinach only become a kidney stone risk in people who are already medically predisposed to oxalate stones. For the vast majority of people, eating spinach is perfectly safe. Switching to red meat for iron ignores the well-documented links between high red meat consumption and increased risk of heart disease, colorectal cancer and other chronic conditions.