Nutrients in plants are not always easily digested. This is because plants can contain substances called antinutrients that interfere with nutrient absorption.
These are plant compounds that can reduce the absorption of nutrients in the digestive system.
What are antinutrients?
Antinutrients are plant compounds that reduce the body's ability to absorb essential nutrients.
They are not a major concern for most people, but can be a problem during periods of malnutrition or among people who baseline their diets almost exclusively on grains and legumes.
But antinutrients are not always "bad". In some cases, phytate and antinutrients like tannins also have some beneficial health effects. The most common antinutrients are:
Phytate (phytic acid)
Phytate, which is mostly found in seeds, grains and legumes, reduces the absorption of minerals. These include iron, zinc, magnesium and calcium. It will be explained in detail in the rest of the article.
Lectins
It is found in all plant foods, especially seeds, legumes and grains. Some lectins in large quantities can be harmful and interfere with the absorption of nutrients.
Protease inhibitors
It is widely found among plants, especially seeds, grains, and legumes. They interfere with protein digestion by inhibiting digestive enzymes.
Tannins
Tanninsis a type of enzyme inhibitor that hinders adequate digestion and can cause protein deficiency and gastrointestinal problems.
Because we need enzymes to properly metabolize food and provide nutrients to cells, molecules that inhibit enzymes can cause bloating, diarrhea, constipation, and other GI issues.
oxalates
oxalates It is found in highest amounts in sesame, soybean, black and brown millet varieties. The presence of these antinutrients makes plant (especially legumes) proteins "poor quality", according to research on the absorbability of plant amino acids.
gluten
One of the hardest to digest plant proteins, gluten is an enzyme inhibitor that has become famous for causing gastrointestinal upset.
gluten Not only can it cause digestive problems, but it can also contribute to leaky gut syndrome or autoimmune disease, allergic reactions, and cognitive issues.
Saponins
Saponins affect the gastrointestinal lining, contributing to permeable bowel syndrome and autoimmune disorders.
They are particularly resistant to digestion by humans and have the ability to enter the bloodstream and trigger immune responses.
Isoflavones
These are a type of polyphenolic antinutrient found in soybeans at the highest levels that can cause hormonal changes and contribute to digestive issues.
Phytoestrogens They are classified as and endocrine disruptors They are considered to be - they are plant-derived compounds with estrogenic activity that can cause detrimental changes in hormone levels.
Solanine
Found in vegetables such as eggplant, peppers, and tomatoes, it is a beneficial antinutrient in most cases.
However, high levels can cause intoxication and symptoms such as nausea, diarrhea, vomiting, stomach cramps, throat burning, headache and dizziness.
chaconine
This compound, found in corn and plants of the Solanaceae family, including potatoes, is beneficial when eaten in small doses as it has antifungal properties, but may cause digestive problems in some people, especially when eaten uncooked and in large quantities.
To increase the nutritional value of beans and other legumes, they are usually kept in water overnight.
Most of the antinutrients in these foods are found in the skin. Since many antinutrients are water soluble, they dissolve when foods are wet.
In legumes, the soaking process has been found to reduce the amount of phytate, protease inhibitors, lectins, tannins and calcium oxalate. For example, a 12-hour soak reduces the phytate content in peas by up to 9%.
In another study, soaking peas for 6-18 hours reduced lectins by 38-50%, tannins by 13-25%, and protease inhibitors by 28-30%.
However, the reduction of antinutrients depends on the type of legume. For example; Soaking kidney beans and soybeans slightly reduces protease inhibitors.
The soaking process is not only used for legumes, leafy vegetables can also be soaked to reduce some of their calcium oxalate.
Sprouting
Filiz is a period in the life cycle of plants when they begin to emerge from seed. This natural process is known as germination.
This process increases the availability of nutrients in seeds, grains and legumes. Sprouting takes a few days and can be started with a few simple steps:
- Start by washing the seeds to remove all dirt, dirt and soil.
- Soak the seeds in cold water for 2-12 hours. Soaking time depends on seed type.
- Rinse them thoroughly in water.
- Drain as much water as possible and place the seeds in a container known as a sprout. Keep away from direct sunlight.
- Repeat rinsing 2-4 times. This should be done regularly or every 8-12 hours.
During germination changes occur within the seed, leading to the degradation of antinutrients such as phytate and protease inhibitors.
It has been reported that sprouting reduces the amount of phytate in various grains and legumes by 37-81%. There is also a slight decrease in lectins and protease inhibitors during germination.
Fermentation
Fermentationis an ancient method of preserving food.
It is a natural process that occurs when microorganisms such as bacteria or yeast begin to digest carbohydrates in food.
Although accidentally fermented foods are often considered spoiled, controlled fermentation is widely used in food production.
Fermentation products include yogurt, cheese, wine, beer, coffee, cocoa, and soy sauce.
Another good example of fermented foodstuffs is leavened bread.
Fermentation that occurs in various grains and legumes effectively reduces phytate and lectins.
Boil
High heat can degrade antinutrients such as lectin, tannins and protease inhibitors, especially when boiling.
One study showed that boiled peas for 80 minutes lost protease inhibitors 70%, lectin 79%, and tannin 69%.
Additionally, the calcium oxalate found in boiled green leafy vegetables is reduced by 19-87%. Steaming is not that effective.
In contrast, phytate is heat stable and not easily degraded by boiling.
The cooking time required depends on the type of antinutrient, food factory and cooking method. Generally, a longer cooking time results in greater depletion of antinutrients.
The combination of many methods can significantly reduce antinutrients. For example, soaking, sprouting, and lactic acid fermentation reduce phytate in quinoa by 98%.
Similarly, sprouting and lactic acid fermentation of maize and sorghum degrade phytate almost completely.
The methods that can be used to reduce some of the main antinutrients are as follows;
Phytic acidis a unique natural substance found in plant seeds. It is notable for its effects on mineral absorption.
Phytic acidimpairs the absorption of iron, zinc, and calcium and may improve mineral deficiencies. Hence, it is known as an antinutrient.
What is Phytic Acid?
Phytic acid or a phytateis found in plant seeds. Phosphorus in seeds serves as the main form of storage.
When the seeds germinate, the phytate degrades and the phosphorus is released for use by the young plant.
Phytic acid also known as inositol hexaphosphate or IP6. It is often used commercially as a preservative because of its antioxidant properties.
Foods Containing Phytic Acid
Phytic acid only found in plant-based foods.
All edible seeds, grains, legumes, and nuts phytic acidi contains varying amounts, roots and tubers are also present in small amounts.
What are Phytic Acid Harms?
Inhibits mineral absorption
Phytic acidinhibits the absorption of iron and zinc and, to a lesser extent, calcium absorption.
This is true for a single meal, not for the absorption of all nutrients throughout the day.
In other words, phytic acid It reduces mineral absorption during meals but has no effect on subsequent meals.
For example, snacking on peanuts between meals can reduce the amount of iron, zinc, and calcium absorbed from peanuts, not from the food you eat, after a few hours.
However, if you eat foods high in phytate at most meals, mineral deficiencies may develop over time.
This is rarely a concern in those who have a well-balanced diet, but can be a major problem in the undernourished and developing countries where the main food source is grains or pulses.
How to Reduce Phytic Acid in Foods?
Foods containing phytic acidIt is not necessary to avoid it because most of them (such as almonds) are nutritious, healthy and delicious.
Also, grains and legumes are essential nutrients for some people.Several methods of preparation phytic acid content of foodscan significantly reduce.
The most common methods are:
Soaking
Cereals and legumes, usually phytate soak in water overnight to reduce its content.
sprout it
By sprouting seeds, grains and legumes, also known as germination phytate causes decomposition.
Fermentation
Organic acids formed during fermentation, phytate promotes its fragmentation. Lactic acid fermentation is the preferred method, a good example of which is the preparation of fermented product.
Combination of these methods, phytate can significantly reduce its content.
What Are the Benefits of Phytic Acid?
Phytic acidis a good example of feeders who, depending on the circumstances, are both a "friend" and a "enemy".
It is antioxidant
Phytic acidprovided protection against alcohol-induced liver damage by blocking free radicals and increasing their antioxidant potential.
Foods containing phytic acidRoasting / cooking in increases its antioxidant ability.
Reduces inflammation
Phytic acidIt has been found to decrease the inflammatory cytokines IL-8 and IL-6, especially in colon cells.
Causes autophagy
Phytic acid It has been found to induce autophagy.
Autophagy is a cellular process for the decomposition and recycling of junk proteins. It plays a role in destroying pathogens in our cells.
Has the potential to cure multiple cancers
Phytic acid It has been found to have an anti-cancer effect against bone, prostate, ovarian, breast, liver, colorectal, leukemia, sarcomas and skin cancers.
Studies, phytateshows that it lowers blood sugar in mice and rats. It works partially by slowing down the rate of digestibility of starch.
It is neuroprotective
Phytic acid their neuroprotective effects have been found in a cell culture model of Parkinson's disease.
It has been found to protect against dopaminergic neuron apoptosis induced by 6-Hydroxydopamine, which causes Parkinson's disease.
By inducing autophagy, it may also protect against Alzheimer's and other neurodegenerative diseases.
Decreases triglycerides and increases high density lipoproteins (HDL)
Studies, phytatefound that it lowered triglycerides and increased HDL cholesterol (the good one) in rats.
Repairs DNA
Phytic acid It was found that it can enter cells and help DNA repair break in strands. It, phytatecancer is a potential mechanism that prevents cancer.
Increases bone mineral density
Phytate consumption has a protective effect against osteoporosis. Low phytate consumption is a risk factor for osteoporosis.
Enough phytate consumptionmay play an important role in preventing loss of bone mineral density in postmenopausal women.
Protects the skin from UVB exposure
UVB radiation damages skin cells, which can cause skin damage, cancer, and suppression of the immune system.
Studies show that phytic acid protects cells from UVB-induced destruction and mice from UVB-induced tumors.
It can protect the intestine from toxins
Phytateprotects intestinal cells from certain toxins.
Helps prevent kidney stones
Phytic acid Calcifications in the kidneys were reduced in rats treated with this drug, indicating its potential to prevent kidney stones.
Another animal study found that it prevented the formation of calcium oxalate stones.
Decreases uric acid / helps with gout
Phytic acidBy inhibiting the xanthine oxidase enzyme, it prevents uric acid formation and may help prevent gout.
Should I be worried about phytic acid?
In general, it's nothing to worry about. However, those at risk of mineral deficiency should diversify their diet and phytate-containing foods should not consume excessively.
This is especially important for those who are iron deficient. Vegetarians are also at risk.
The thing is, there are two types of iron in food; heme iron and non-heme iron. While heme iron is found in animal-derived foods such as meat, non-heme iron is found in plants.
Non-heme iron obtained from plant-based foods, phytic acidWhile skin is highly affected, heme iron is not affected.
In addition zinc,phytic acid absorbed better than meat even in the presence of it. Because, phytic rebelMineral deficiencies caused by spirit are not a concern among meat eaters.
However, the diet with phytic acid, meat or other foods of animal origin is usually high phytateIt can be a significant problem when it consists of high-fat foods.
This is of particular concern in situations where grains and legumes make up a large part of the diet.
Are you also affected by phytic acid? You can comment what you are going through.
