Antinutrients are natural or synthetic compounds that

block the absorption of nutrients and/or act

as toxins, exerting a negative effect on our
body.

WHAT They are found at some level in almost all foods. Many
ARE ANs are in contained in grains, legumes, beans , nuts
THEY? etc.
 Antinutrients are produced by plants as a
part of their defense mechanism.

Plants needed to protect their seeds from

SIMPLE consumption and destruction by other organisms. So
PURPOS the ANs evolved as poisons making the ingestor
sick, or block the digestion of the seeds so they are
E excreted undamaged, in which case the animal has
helped spread the seeds!
SHOULD YOU BE
WORRIED ABOUT
ANTINUTRIENTS
IN YOUR FOOD?
PHYTATES: has a strong binding affinity to minerals such
as calcium, magnesium, iron, copper, andzinc.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 )
Antinutrient Source Effect
examples
Gluten Grains including Triggers
corn, rice, quinoa inflammatory
reaction

Lectin Grains, legumes, Binds to sugars and

peanuts cell nuclei, blocks
processes

Saponin White potatoes, Weakens gut lining

Grains, Quinoa

Glucosinola tes Broccoli, Cabbage, Affects the function

Cauliflower of thyroid

Flavonoids Tea, coffee, wine Inhibits mineral

absorption
ANTINUTIRENTS
CAN BE
INACTIVATED
 •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

SOAKING 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% .
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.
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.
 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% .
COMBINATIO
🞄Similarly, sprouting and lactic acid fermentation
N OF of corn and sorghum degraded phytate almost
METHODS completely.
🞄In addition, soaking and boiling pigeon peas led to a
98-100% reduction in lectins, tannins and protease
inhibitors.
We need to be more intuitive
about our eating patterns
 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.

PHYTATE Solanine and Chaconine are also ANs which are

beneficial in less amounts but at higher levels can be
CONTROVERSY toxic to the body.
.
 Counteracting the effects with
other foods.

Eating foods rich in vitamin C, like leafy green

EATING vegetables or citrus fruits, can counteract phytate and
increase iron absorption. And foods rich in vitamin
APPROPRIAT A like sweet potatoes or berries can also help improve
E DOSES iron absorption.
 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.
EVALUATIO
N AND Intolerance to certain foods can be obvious or
completely obscure. Use of probiotics , enzymes,
PROTECTIO acid, and other gut-healing compounds, and specific
N 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.
THANK
YOU