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ANTINUTRIENTS
What they are, how they work, and what you can do to reduce their impact on your health
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What they are, how they work, and what you can do to reduce their impact on your health
THREAD //
An antinutrient is essentially any compound found in food that reduces your body's ability to absorb/utilize proteins, vitamins, or minerals
They are common in many diets, and can often result in malnourishment in individuals that are eating a healthy diet
They are common in many diets, and can often result in malnourishment in individuals that are eating a healthy diet
Antinutrients (i.e. gluten) are often the underlying cause of food intolerance or nutrient deficiencies
I want to go over a few of the biggest ones to watch out for, what foods they're found in, and how to reduce their content in these foods before consumption
I want to go over a few of the biggest ones to watch out for, what foods they're found in, and how to reduce their content in these foods before consumption
1. PHYTIC ACID
This is the most commonly consumed AN in the american diet, as it's found in oats, wheat, and nearly every other seed and grain
It's also the most problematic AN as it binds to every mineral (preventing absorption) and blocks the digestion of proteins/starches
This is the most commonly consumed AN in the american diet, as it's found in oats, wheat, and nearly every other seed and grain
It's also the most problematic AN as it binds to every mineral (preventing absorption) and blocks the digestion of proteins/starches
Since minerals serve as major cofactors in the body, overconsumption of phytic acid can result in everything from depression to hormone imbalance
It's actually the reason that we soak beans before eating them, as soaking grains/legumes removes 40-60% of their phytic acid content
It's actually the reason that we soak beans before eating them, as soaking grains/legumes removes 40-60% of their phytic acid content
The best way to remove phytic acid however is to sprout seeds/grains/legumes
Studies show that this actually removes nearly all phytic acid, making minerals more bioavailable (up to 80% of mineral content is not absorbed otherwise), as well as increase protein content
Studies show that this actually removes nearly all phytic acid, making minerals more bioavailable (up to 80% of mineral content is not absorbed otherwise), as well as increase protein content
2. OXALATE
Another one of the most common ANs, oxalate (or oxallic acid) is found in a wide variety of foods shown below
It also binds to minerals, particularly calcium causing inflammatory mineral deposits in soft tissue, calcium oxalate makes up the majority of kidney stones
Another one of the most common ANs, oxalate (or oxallic acid) is found in a wide variety of foods shown below
It also binds to minerals, particularly calcium causing inflammatory mineral deposits in soft tissue, calcium oxalate makes up the majority of kidney stones
Oxalate has been researches as being an inflammatory agent and mitochondrial toxin in excess as well, which can cause a number of issues
Interestingly though, only 20-40% of the oxalate in the body comes from the diet (though removing this still has significant impact)
Interestingly though, only 20-40% of the oxalate in the body comes from the diet (though removing this still has significant impact)
The rest is a byproduct of metabolism (vit c degradation and the glyoxalate cycle), but as long as you aren't nutrient deficient it shouldn't build to unhealthy levels
Oxalate is a bit more difficult to remove from the diet since it's found in such a variety of foods
Oxalate is a bit more difficult to remove from the diet since it's found in such a variety of foods
I'd recommend cutting down consumption as much as possible, but one or two foods won't be too damaging (I still eat potatoes and raw cacao personally)
Another thing you can do is supplement magnesium as magnesium oxalate is far more soluble and won't build up in tissues
Another thing you can do is supplement magnesium as magnesium oxalate is far more soluble and won't build up in tissues
3. GLUTEN
Probably the most well known AN, gluten does not bind to any specific vitamins/minerals, but it is a general enzyme inhibitor and can impair digestion
This can damage gut microbiome function and has been theorised to be one of the factors causing leaky gut syndrome
Probably the most well known AN, gluten does not bind to any specific vitamins/minerals, but it is a general enzyme inhibitor and can impair digestion
This can damage gut microbiome function and has been theorised to be one of the factors causing leaky gut syndrome
Peptides in the gluten also have opiate activity in the gut (and possibly the brain!) and may slow digestion, potentiating this effect further
It is found in wheat, rye, and barley grains, since these are also rich sources of phytic acid it's generally best to avoid them
It is found in wheat, rye, and barley grains, since these are also rich sources of phytic acid it's generally best to avoid them
4. SAPONINS / LECTINS
I've grouped these together since they have a very similar mechanism of action, while they don't bind to any nutrients specifically, both classes of compounds generally resist digestion and can cause inflammatory or autoimmune reaction in some individuals
I've grouped these together since they have a very similar mechanism of action, while they don't bind to any nutrients specifically, both classes of compounds generally resist digestion and can cause inflammatory or autoimmune reaction in some individuals
Lectins are found in many seeds, grains, and legumes
Saponins are also found in many grains/legumes, as well as some herbs
Thankfully neither are especially heat stable so avoiding undercooked beans and grains reduced their content almost completely
Saponins are also found in many grains/legumes, as well as some herbs
Thankfully neither are especially heat stable so avoiding undercooked beans and grains reduced their content almost completely
5. OTHERS
Raw egg whites contain a compound called avidin which binds extremely strongly to the b-vitamin biotin, there are, both benefits/risks to consuming eggs raw, but if you choose to do so I'd recommend supplementing biotin later in the day
Raw egg whites contain a compound called avidin which binds extremely strongly to the b-vitamin biotin, there are, both benefits/risks to consuming eggs raw, but if you choose to do so I'd recommend supplementing biotin later in the day
Soy contains a group of compounds that inhibit the enzymes in your gut that break down protein so you can absorb it, for this reason most dishes containing large amounts of soy only provide a fraction of their overall protein content
Some antinutrients are more severe then others, personally I avoid phytic acid and gluten as much as I can, but occasionally consume herbs that contain saponins
It's up to each of us to be educated on the risks/benefits of different foods and decide what we put in our bodies
It's up to each of us to be educated on the risks/benefits of different foods and decide what we put in our bodies
