This article takes a closer look at antinutrients and how they impact health.
Phytates, for example, affect minerals such ascalcium,iron, andzinc.
Highcalcium oxalatesmay increase the risk of calciumkidney stoneformation.
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Should You Worry About Antinutrients?
For most people, the effects of antinutrients are not of major concern after processing and cooking.
When consuming high-antinutrient foods, use processing and cooking methods that are known to reduce antinutrient compounds.
Be smart about making balanced food pairings, which can optimize nutrient absorption while minimizing antinutrient intake.
They are found in many grains, legumes, seeds, nuts, fruits, and vegetables.
Some of the main antinutrients of concern include phytates, lectins, tannins, phytoestrogens, and oxalates.
Processing and cooking methods such as soaking, boiling, steaming, and fermentation can help reduce antinutrients.
Pairing certain foods with high-antinutrient foods can also help reduce the effects of antinutrients.
Overall, the health benefits of eating more plant-based foods outweigh the possible negative nutritional effects of antinutrients.
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