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

SIMPLE Plants needed to protect their seeds from consumption and destruction by other organisms. So PURPOSE 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! SHOULD YOU BE WORRIED ABOUT ANTINUTRIENTS IN YOUR FOOD? 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 ) 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

Glucosinolates 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 dissolve when foods are SOAKING 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 COMBINATION 98% . OF METHODS  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. 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 APPROPRIATE increase iron absorption. And foods rich in vitamin A like sweet potatoes or berries can also help improve 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. EVALUATION AND Intolerance to certain foods can be obvious or completely obscure. Use of probiotics , enzymes, PROTECTION 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. THANK YOU