What are antinutrients and what foods are they?
Surely you have heard about the anti -mutual term right? And, of course, this word does not presage anything new. But are they really as bad as they seem or have become the Jessica Rabbit of gastronomy and have only "painted" them like this? Discover what antinutrients are, in what foods are, their effects on the body and how to minimize its harmful impact without giving up the beneficial properties of each product.
What are antinutrients?
When analyzing what antinutrients are, the first thing you should know is that it is natural compounds present in some foods of plant and animal origin. That is, they do not refer to ultraprocessed or artificial additives, as you might think a priori. In fact, antinutrients are substances that use some plants and animals such as a kind of Protective shield against attacks of predators or like pollination strategy.
What happens is that these compounds interfere with the absorption of other essential nutrients For the human body, such as minerals (iron, calcium, zinc, potassium, magnesium), vitamins, proteins ... that is, they do not "steal" nutrients from your body, but they can prevent absorbates from efficiently. Hence his name.
Are antinutrients as bad as they seem?
In this way, it sounds like nutritional sabotage, but in reality it is convenient to clarify. Before satanizing them, remember that, in general terms, You would have to consume extremely high doses to really generate damage. In addition, antinutrients have a positive face.
On the one hand, the benefits that contribute foods containing them (Legumes, mostly fruits and vegetables are superior to the damages that these substances may cause. Limiting your ingredient menu without antinutrients would mean giving up a balanced diet. On the other, some Recent studies They have broken a spear in favor of these compounds and show that, Together with their adverse effects, they also present interesting positive properties For the organism.
What foods have a high antinutrient content?
You know what antinutrients are, but Where do they hide? Although it sounds disturbing, the truth is that they are part of the base of many healthy diets. These are some of the most common:
1. Fitatos and saponins
· Where are you: Legumes (lentils, chickpeas, beans), whole grains (wheat, rice, barley) and seeds.
· How they act: They reduce iron, calcium and zinc absorption.
· Good: They also have antioxidant and anti -inflammatory effects, associating with an improvement in cardiovascular response and Immune.
2. Oxalates
· Where are you: Green leafy vegetables (spinach, chard ...).
· How they act: They hinder calcium absorption and can favor the formation of renal calculations in predisposed people.
· Good: The advantages of eating these vegetables exceeds cons and, in addition, antinutrients are eliminated with a simple cooking.
3. Tanninos
· Where are you: Tea, coffee, red wine, cocoa, meats and cheeses.
· How they act: They block the absorption of iron and proteins.
· Good: They contribute antioxidant power and anti -inflammatory, contributing to reduce cholesterol and blood pressure.
4. Lectinas
· Where are you: Legumes, cereals and some vegetables such as tomatoes, zucchini and peppers.
· How they act: Excess can cause digestive discomfort.
· Good: Well cooked, their possible negative effects are reduced almost to zero and provide other benefits, such as a Intestinal flora regulation or insulin control.
5. Glucosinolates
· Where are you: Cruciferous vegetables, such as cabbage, broccoli, cauliflower ...
· How they act: They can interfere with the absorption of iodine and affect the thyroid if consumed in excess raw.
· The good: Once cooked, they continue to provide fiber, vitamins and antioxidants and are related to cancer prevention.
How to eliminate antinutrients from your diet?
As you can see, talking about what antinutrients are is not completely understood without revealing their double side. They are a brake on some nutrients, yes, but they also have multiple pros. Plus, the good news is that you can learn to reduce the impact of antinutrients with traditional techniques that you have surely seen at your grandmother's house.
· Soak. In the case of legumes, soaking them for several hours (and changing the water) significantly reduces phytates and lectins.
· Germinate: If you germinate the seeds, you enhance their nutritional value and minimize the negative impact of anti-nutrient compounds.
· Cook: Applicable to almost all compounds, cooking destroys a large part of the antinutrients.
· Ferment. Processes such as fermentation (such as in sourdough bread or soy yogurt) reduce oxalates and phytates.
· Combine. Take advantage of the functional alliances between foods. For example, accompanying lentils with a splash of vinegar or red meat with peppers will give you extra vitamin C that improves iron absorption.
In short, regarding what antinutrients are, The trick is not to avoid them, but to handle them properly and transform them from villains to the film's faithful squires. And if you want to continue exploring the delicious side of nutrition with recipes that balance flavor, tradition and health, discover the Hacienda Guzmán recipe book. In it you will find irresistible ideas to enjoy each ingredient without fear... and with great pleasure.
