ANTI

NUTRIENTS
SEBASTIAN WEIGEL
 LE G AL

The information contained in this e-book does not replace professional medical

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 IN TRO DUC T I O N
Antinutrients are, as the name suggests, the opposite of nutrients.
Instead of being good for humans and animals, they impair the
organism. Antinutrients serve plants as a poison to protect them from
insect and fungal attacks. They also harm us if we consume them in
large quantities or our organism is weakened already.
All plant foods possess some antinutrients. Since they are almost
unavoidable, it is less a question of whether a food contains
antinutrients but more if you know how to prepare it adequately to
render them harmless.

My name is Sebastian Weigel. Embodied Education is my holistic

health coaching at the intersection of body, mind and soul. I am
helping you overcome chronic aches and low energy by uncovering the
root causes in the synergy of your thinking, breathing, sleep, diet and
movement.

My history of burnout and nagging injuries lead me on a long,

adventurous path of health studies. Like many people before me,
nutrition got me pretty confused. There is endless information, and
everything seems to contradict itself at some point. Being healthy,
happy and vital today, I can honestly say that it is complex, but it does
not have to be complicated.
Most people focus heavily on What to eat, some acknowledge How the
food was grown, but many forget that How the food gets prepared is
equally important. I coached numerous clients with digestive issues
that quickly improved when they started to prepare their plant foods
properly. You can be one of them too.

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C ONT E N T

01 OVERVIEW 5

02 THE NINE MOST COMMON

ANTINUTRIENTS 5

Phytic Acid 8
Gluten 12
Lectins 15
Saponins 18
Protease Inhibitors 20
Oxalates 22
Ta n n i n s 24
Isoflavone 26
Solanine 28

03 APPENDIX 30

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 01
O V E R V I E W

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 01
O V E R V I E W

Plant foods are not only rich in beneficial fibre, vitamins and minerals but also harmful

antinutrients. Because plants can not run away or defend themselves with claws from being eaten,

they do so by poisoning the predator. Antinutrients are the plant's way of protecting themselves.

If not handled appropriately or eaten in large amounts, antinutrients can lead to intolerances,

nutrient deficiencies and diseases. Because they damage our gut, which is host to most of our

immune system, any problem there will soon become a systemic problem manifesting in various

symptoms across your body and mind. They can contribute to malnutrition, digestive issues,

thyroid disorders, immune system breakdown, infertility, autism, fatigue and allergies.

Many proponents of plant-based diets point out the studies that attribute health-promoting

usefulness to single antinutrients. While it is true that nothing in Nature is inherently good or bad,

and even antinutrients show some benefits, it is vital to keep in mind that even too much of a

beneficial thing can become harmful. Antinutrients and toxins rarely appear singly but in

combination. Foods containing protease inhibitors, for example, also tend to hold lectins and

saponins. Foods rich in salicylates might also be nightshades. Phytochemical damage is not just

additive but synergistic. That often does not get taken into account. Add to that the steadily

increasing amount of household chemicals, pesticides, fungicides and herbicides we get exposed to

- a minor problem like antinutrients can get leveraged into a dramatic one. That is especially true

if you eat large amounts of plant foods and suffer from digestive issues already.

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 OV E RVIE W
you investigate their preparation methods, you

will find that their oats always got soaked and

partially fermented. The same holds true for

the corn-heavy diet of native Indians. Corn

contains many antinutrients that can become

problematic when eaten in large amounts. Yet,

it never created a problem for the Indians, that

That is no reason to avoid plant foods, as many invested lots of time and effort into soaking,

healthy native people display excellent health on a germinating and fermenting the corn flour

plant-based diet. But, healthy natives rarely eat before making it into tortillas.

grains, seeds and legumes raw and unprocessed.

They know to reduce antinutrients through The sad truth is that nobody will do this for

correct preparation. For example, soaking (and, if you. You can buy flour, granola, nut

necessary, subsequent cooking), germinating and butter, and pre-cooked beans from the

fermenting the food to make it more digestible. healthiest soil in organic supermarkets

While they certainly did not know the chemical claiming to be in your best interest. But,

makeup of dangerous antinutrients as we do, they they do not get processed to break down

intuitively learned to take them seriously and antinutrients adequately. Your organic

prepare their foods appropriately. We should granola might not have pesticides, but it

remember and acknowledge these time-proven will contain antinutrients in worrisome

practices to regain and maintain our health and amounts unless you soak and ferment it

vitality. yourself.

Oats are particularly full of harmful antinutrients In the following chapters, you will get

and, anecdotally, linked to poor dental health. Yet, acquainted with the nine most common

traditionally, Scottish people were known for antinutrients and learn what you can do to

their robust health on a diet heavy in oats. When render them harmless.

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 02
T H E N I N E M O S T C O M M O N A N T I N U T R I E N T S

P H Y T I C A C I D

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 P H Y T I C A C I D

Phytic acid binds vital minerals (zinc, iron, phosphorus, calcium, magnesium) and blocks enzymes.

As a result, the body can not absorb these nutrients and excretes them directly. That can lead to

digestive issues, poor growth and nutrient deficiencies that create further problems. When phytic

acid is bound to a mineral, it is called phytate.

Phytates are found mainly in grains, nuts and legumes and are responsible for preventing

premature germination. That allows us to store seeds for a long time but poses a problem when we

want to eat those.

Advocates for whole food diets often point out their high mineral content but rarely address how

phytate content affects the assimilation of these minerals. You might get a lot of minerals out of a

seed or whole grain in a laboratory by breaking them free from their bond to phytic acid, but the

human gut is unable of that adequately. Depending on the cited research, humans can only break

down about 13% of phytate. The rest remains a toxin to us.

The whole grains sold to you as more healthy than the refined ones are only superior in their

laboratory nutrient analysis. Unless you prepare them correctly, they will do more harm than good.

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 PH YTIC ACI D
To minimise phytates, you should soak grains, nuts and legumes in water before eating

them. (Times vary depending on the food. See appendix for some references) Add a dash of

acid like lemon juice, lime juice or vinegar. It speeds up the process by mimicking the process

of germination when a seed gets planted in warm, moist, slightly acidic soil.

Cooking does not destroy phytate. Only the enzyme phytase breaks phytates down. Phytase is

present in varying amounts in all foods containing phytic acid. It is soaking and germination

activating this enzyme.

You can also get raw powder from naturally fermented sourdough rye bread In Germany, sold as

Kanne Enzym Ferment Getreide. Rye has the highest amount of phytase, so adding a little to your

soaking water helps break down even more phytate.

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 G L U T E N

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 G L U T E N

Gluten is probably the best-known antinutrient. It Gluten is mainly rendered harmless by

attacks the intestinal walls and can cause gluten fermentation. I have coached many clients with

intolerance and celiac disease. gluten sensitivity that show no reactions to

To this day, there is no observed case of a person traditionally made fermented sourdough bread. I

not showing inflammatory responses in varying advise you to start your own sourdough starter if

degrees to gluten. In the long run, it will make the you like to enjoy dough.

gut-blood barrier more permeable. That leads to

more undigested particles entering your

bloodstream and triggering chronic, systemic

inflammation. The subsequent symptoms may

appear all over your system, from musculoskeletal

to mental issues.

Foods with high gluten content include spelt,

wheat, kamut, emmer, einkorn and durum

wheat. Seitan also contains gluten.

Rye, oats and barley contain only a little

gluten. Millet, teff, corn, rice, quinoa,

amaranth and buckwheat are gluten-free.

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 L E C T I N S

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 L E C T I N S

Lectins are the most common antinutrients. There Containing lectins are legumes and grains,

are many different types of these complex proteins, including wheat, fire and kidney beans, soy

with prolamins and agglutinins among the most and nuts. Some lectins, such as those in common

harmful. They are difficult for humans to digest beans, can be life-threatening to humans, making it

and lead to unfavourable bacteria in the intestine. essential to soak and cook beans before eating

The resulting gut dysbiosis is a major factor in them. They also get used as pesticides against

weak or misleading immune responses. insects.

Lectins also bind to cell membranes and can trigger

inflammatory reactions. Especially when they Fermentation can reduce lectins by up to 95%.

attach to the villi and crypt cells of the small Soaking, fermentation, germination, and partially

intestine, they can contribute to cell death, cooking are adequate means of reducing lectins and

shortened villi, a diminished capacity for digestion should be mandatory.

and absorption, cell proliferation in the crypt cells,

and interference with hormone and growth factor

signalling. They can also contribute to a leaky gut

and, in combination with carbohydrates, lead to

the clumping of blood cells.

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 S A P O N I N S

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 S A P O N I N S

Saponins are bitter substances that can damage body cells Saponins are partially reduced by

or even kill them, leading to irritable bowel syndrome, the cooking.

destruction of red blood cells, and leaky gut syndrome by

binding to cholesterol in the gut lining. They also inhibit

key enzymes like trypsin and chymotrypsin. Saponins are

relatively weak, but together with other antinutrients like

gluten, lectins and various allergens, there is a cumulative

risk.

Containing saponins are quinoa, legumes, alfalfa and

nightshade plants (e.g. potatoes, tomatoes,

aubergines), roots, tubers, leaves, flowers and seeds of

higher plants. These include soy and mung beans,

chickpeas, lentils, oats, asparagus, sugar beet, green

pepper, onions, yams and manioc. Saponins create foam

on the water when cooking the affected food (easy to

observe with potatoes).

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 P R O T E A S E I N H I B I T O R S

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 P R O T E A S E I N H I B I T O R S

Protease inhibitors block those enzymes in our body that break down proteins. If our body can't

break down proteins, in the best case, they are excreted unused. In the worst case, they can

contribute to the proliferation of unfavourable gut bacteria and lead to dysbiosis. Either way, it

leads to protein deficiency and a weak immune and hormonal system.

However, the most endangered organ is the pancreas. When protease enzymes get inhibited from

working, the pancreas compensates by increasing size and cell count. In the long run, that can

contribute to pancreatitis and potentially cancer.

Protease inhibitors are found, for example, in soy, legumes, seeds and nightshade plants

(e.g. potatoes, aubergines).

Cooking food can not destroy all of the protease inhibitors. Fermentation - as with traditional

miso, tempeh and natto - can reduce most of them.

Keep in mind that when you eat a plant-based diet, you may accumulate a lot of protease

inhibitors if not prepared properly. Out of the few bioavailable proteins you get from plants,

those might not even get fully digested when protease gets inhibited. Without high-quality,

usable protein, growth, repair, immunity, hormone formation, and all metabolic processes will

suffer.

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 O X A L AT E S

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 O X A L AT E S

Oxalates are the salts of oxalic acid, which occur in almost all plant species. Oxalates are

indigestible for humans and prevent the body from absorbing calcium, magnesium and iron.

Eating oxalates in excess quantities can lead to kidney stones, arthritis, gout and vulvodynia.

They can form crystals in the body that settle in bones and muscles, among other places, and

thus trigger pain (possibly contributing to fibromyalgia).

Foods high in oxalates include soy protein, rhubarb, meadow sorrel, white goosefoot,

star fruit, blueberries, black pepper, parsley, poppy seeds, beetroot, purslane, cocoa

powder, spinach and chard.

Oxalates are hard to avoid and only partially reduced by cooking.

Eating some blueberries raw will be no problem for a healthy digestive system, but basing your

diet on copious amounts of raw spinach, beetroot, and chard salads on a compromised digestive

system might not be the best idea.

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 TA N N I N S

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 TA N N I N S

Tannin's original function is to repel herbivores from the plant in question. If humans ingest

too many tannins, it can lead to flatulence and constipation. Tannins also hinder the absorption

of minerals and vitamins, leading to deficiencies.

Foods high in tannins are lima beans, hops, grapes (and wine), quinces and some types

of tea. Especially in black and green tea, tannins get released when brewed for too long (hence

the bitter taste).

Cooking and fermentation reduce tannins.

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 I S O F L AV O N E S

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 I S O F L AV O N E S

Isoflavones are plant pigments with which plants create a kind of defence. In humans, excessive

consumption of isoflavone-rich foods affects sex hormones. They belong to the phytoestrogens

and flavonoids, also suspected of inhibiting the production of thyroid hormones.

Especially soy and chickpeas are high in Isoflavone.

Fermentation reduces isoflavones.

Traditionally chickpeas did always get soaked, and soy got fermented before consumption. We

should keep that tradition to maintain health, happiness and vitality.

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 S O L A N I N E

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 S O L A N I N E

Solanines are among the best-known antinutrients. They are found, for example, in the

green parts of potatoes or unripe tomatoes. Foods that contain large quantities of solanines

not only taste bitter but also have a toxic effect.

Cooking does not degrade Solanin. Avoid green potatoes and unripe tomatoes.

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 03
A P P E N D I X

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 04
A P P E N D I X

Seeds, nuts, grains and legumes contain enzyme inhibitors preventing premature germination.

They can inhibit the absorption of vital minerals and proteins, leading to nutrient deficiencies

and health problems. Soaking in slightly acidic water (add a dash of lemon or vinegar) and

sprouting activate the germination of the seed and degrade those harmful antinutrients.

Following is a rough guide for soaking and sprouting times for the most common grains, seeds,

nuts, and legumes. You may add Kanne Enzym Ferment Getreide to provide additional phytase

to break down phytates.

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 A PPE NDIX
Almonds: Fenugreek Pine Nut
soak: 8-12 h soak: 8 h do not soak
sprout: 12h sprout: 3-5 days does not sprout

Alfalfa Lentils Pecan

soak: 8 h soak: 7 h soak: 4-6 h
sprout: 2-5 days sprout: 3 days does not sprout

Adzuki Beans Hemp Quinoa

soak: 8h do not soak soak: 2 h
sprout: 3-5 days does not sprout sprout: 1-2 days

Black Beans Kamut Rye

soak: 8-12 h soak: 7 h soak: 8 h
sprout: 3 days sprout: 2-3 days sprout: 2-3 days

Brazil Nut Millet Rice

do not soak soak: 5-7 h soak: 9 h
does not sprout sprout: 12h sprout: 3-5 days

Barley Mung Beans Sesame Seeds

soak: 6-8 h soak: 8-12 h soak: 8 h
sprout: 2 days sprout: 4 day sprout: 1-3 days

Buckwheat Macadamia Spelt

soak: 15 min do not soak soak: 8 h
sprout: 1-2 days does not sprout sprout: 2-3 days

Cashews Oats Sunflower Seeds

soak: 2-8 h soak: 6 h soak: 2 h
sprout: not needed sprout: 2-3 days sprout: 2-3 days

Chickpeas Pistachios Sesame

soak: 12 h soak: 8 h soak: 8 h
sprout: 12h sprout: not needed sprout: 1-2 days

Corn Pumpkin Seeds

soak: 12 h soak: 8 h
sprout: 2-3 days sprout: not needed

Flax Seed Pepita

soak: 30min soak: 8 h
sprout: not needed sprout: 1-2 days

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 Antinutrients are a small piece of the big nutrition puzzle. In my coaching, I teach 12 nutritional guidelines

for becoming and staying healthy, happy and vital. The correct preparation of plant foods you read about in

this e-book is one of them. If you like to learn further how your food can become a source of nourishment

and joy, get started by booking a free 20 min video call with me. I am excited to get to know you.

CLICK HERE TO
BOOK A CALL NOW

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 CRE D I T S
L AY O U T & D E S I G N

Sebastian Weigel

PICTURES

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