Antinutrients

A brief explanation about the Antinutrients. Details about various types, effects, methods of reduction in the diet and treatment.

1. FATHIMA MAHMOOD Antinutrients

2. WHAT ARE THEY? Antinutrients are natural or synthetic compounds that block the absorption of nutrients and/or act as toxins, exerting a negative effect on our body. They are found at some level in almost all foods. Many ANs are in contained in grains, legumes , beans , nuts etc.

3. SIMPLE PURPOSE Antinutrients are produced by plants as a part of their defense mechanism. Plants needed to protect their seeds from consumption and destruction by other organisms . So the ANs evolved as poisons making the ingestor sick, or block the digestion of the seeds so they are excreted undamaged, in which case the animal has helped spread the seeds!

4. SHOULD YOU BE WORRIED ABOUT ANTINUTRIENTS IN YOUR FOOD?

5. PHYTATES :  has a strong binding affinity to minerals such as  calcium, magnesium, iron, copper, and zinc . This results in precipitation, making the minerals unavailable for absorption in the intestines. Phytic acids are common in the nuts, seeds and grains. OXALATES  present in many plants, particularly in members of the   spinach  family and soybeans. Oxalates bind to  calcium   and prevent its absorption in the human body. Can cause kidney stones. PROTEASE INHIBITORS : are substances that inhibit the actions of   trypsin ,   pepsin and other proteases in the gut, preventing the digestion and subsequent absorption of protein. For example,  Bowman- Birk trypsin inhibitor is found in soybeans. LIPASE INHIBITORS, AMYLASE INHIBITORS ( found in many types of beans )

6. Antinutrient Source examples Effect Gluten Grains including corn, rice, quinoa Triggers inflammatory reaction Lectin Grains, legumes, peanuts Binds to sugars and cell nuclei, blocks processes Saponin White potatoes, Grains, Quinoa Weakens gut lining Glucosinolates Broccoli, Cabbage, Cauliflower Affects the function of thyroid Flavonoids Tea, coffee, wine Inhibits mineral absorption

7. ANTINUTIRENTS CAN BE INACTIVATED

8. SOAKING Beans and other legumes are often soaked in water overnight to improve their nutritional value. Most of the antinutrients in these foods are found in the skin. Since many antinutrients are water-soluble, they simply dissolve when foods are soaked. In legumes, soaking has been found to decrease phytate , protease inhibitors, lectins , tannins and calcium oxalate. For example, a 12-hour soak reduced the phytate content of peas by up to 9% .

9. SPROUTING This process increases the availability of nutrients in seeds, grains and legumes . During sprouting, changes take place within the seed that lead to the degradation of antinutrients such as phytate and protease inhibitors. Sprouting has been shown to reduce phytate by 37-81% in various types of grains and legumes.

10. HEAT High heat, especially when boiling, can degrade antinutrients like lectins , tannins and protease inhibitors calcium oxalate is reduced by 19-87% in boiled green leafy vegetables. Steaming and baking are not as effective. In contrast, phytate is heat-resistant and not as easily degraded with boiling. The cooking time required depends on the type of antinutrient , food plant and the cooking method.  

11. COMBINATION OF METHODS Combining many methods can reduce antinutrients substantially, sometimes even completely . As an example, soaking, sprouting and lactic acid fermentation decreased the phytate in quinoa by 98% . Similarly, sprouting and lactic acid fermentation of corn and sorghum degraded phytate almost completely. In addition, soaking and boiling pigeon peas led to a 98-100% reduction in lectins , tannins and protease inhibitors.

12. THEY CAN CAUSE CERTAIN AMOUNT OF RISKS IN OUR BODY BUT ALSO HAS ITS PERKS. We need to be more intuitive about our eating patterns

13. In a book, ‘ Diet for the Atomic Age’,   Sara Shannon, lists 11 nutrients in particular that protect against heavy metal toxicity and radiation damage.  Phytates bind with radioactive and toxic substances and carry them out of the body.  Aware of phytic acid’s mineral binding properties, Shannon states that an adequate diet will more than compensate. Solanine and Chaconine are also ANs which are beneficial in less amounts but at higher levels can be toxic to the body. PHYTATE CONTROVERSY.

14. EATING APPROPRIATE DOSES Counteracting the effects with other foods. Eating  foods rich in vitamin C , like leafy green vegetables or citrus fruits, can counteract phytate and increase iron absorption. And foods rich in  vitamin A  like sweet potatoes or berries can also help improve iron absorption.

15. EVALUATION AND PROTECTION Individual ability to tolerate and digest these ANs is based on a host of factors including genetics, dose, other toxins, age, digestion and other factors. Intolerance to certain foods can be obvious or completely obscure. Use of probiotics , enzymes, acid, and other gut-healing compounds, and specific preparation methods can eventually enable the re-addition of previously toxic foods on a rotational basis. The avoidance of certain foods for periods of time may be necessary to enable healing.

16. THANK YOU