Antinutrients in Plant Foods (Lectins, Phytates, Oxalates): Harm or Benefit

Nutrition and dietetics

🌾 Antinutrients in Plant Foods (Lectins, Phytates, Oxalates): Harm or Benefit

Plants defend themselves from being eaten with chemicals - let's look at what this means for us

🌾 What are antinutrients 🌰 Phytates 🌱 Lectins 🧊 Oxalates 🥣 How to reduce ⚖️ Harm or benefit 💡 What matters

Antinutrients are substances in plant foods that can reduce mineral absorption or cause reactions. They include phytates, lectins, oxalates and others. They are often demonized, but the real picture is more complex.

For most people these substances are not a problem - cooking reduces their effect. Let's look at what they are, who should pay attention and where the real benefit is.

Key idea: antinutrients are protective plant substances that can reduce mineral absorption. For most people with a varied diet, they are harmless. Soaking, fermentation and heat treatment reduce their effect.
Table of contents
  1. What are antinutrients
  2. Phytates
  3. Lectins
  4. Oxalates
  5. How to reduce
  6. Harm or benefit
  7. What matters

🌾 What are antinutrients

Antinutrients are compounds that plants produce to protect against pests and microbes. In humans, they can reduce the absorption of some minerals.

Role in nature: these substances protect seeds and fruits. When consumed in large amounts, they can interfere with the absorption of iron, zinc, calcium and other minerals.
Nuance: most antinutrients are reduced by cooking. With a varied diet, they are usually not a problem.

🌰 Phytates

Phytates (phytic acid) are antinutrients in grains, legumes and nuts. They bind minerals.

Mechanism: phytates bind iron, zinc, calcium and magnesium, reducing their absorption. This can matter with a monotonous diet.
Important: phytates also have antioxidant properties. Their effect depends on the overall diet and cooking methods.

🌱 Lectins

Lectins are proteins that bind carbohydrates. They are found in legumes, grains and some vegetables.

Mechanism: lectins can bind to intestinal cells. In large amounts, they can cause discomfort, but heat treatment inactivates them.
Important: well-cooked legumes contain few active lectins. "Raw" lectins are dangerous, but not in cooked food.

🧊 Oxalates

Oxalates are compounds in spinach, beets and rhubarb. They bind calcium and can affect kidney stones.

Mechanism: oxalates bind calcium, reducing its absorption and increasing the risk of oxalate stones in predisposed people.
Risk groups: with a tendency to kidney stones, limit foods high in oxalates. For most people, they are harmless.

🥣 How to reduce

Simple cooking reduces the effect of antinutrients.

Soaking

Grains and legumes

Reduces phytates. More in the article on soaking and fermentation.

Heat treatment

Lectins

Cooking inactivates lectins in legumes.

Fermentation

Reduces phytates

Fermenting and sprouting reduce antinutrients.

Calcium with food

Oxalates

Calcium-rich foods bind oxalates in the gut.

Tip: soaking, cooking and fermentation are practical ways to reduce antinutrients. They are already part of traditional cuisine.

⚖️ Harm or benefit

Antinutrients are not unambiguously harmful.

Benefit: phytates and lectins have antioxidant and other properties. Plant foods with them are the basis of a healthy diet.
Caution: with mineral deficiency, a monotonous diet or kidney stones, consider antinutrients. Otherwise, not a problem.

💡 What matters

How to sensibly approach antinutrients.

1

Variety

A varied diet offsets the antinutrients of one food with other foods.

2

Cook properly

Soak and cook legumes, ferment - this reduces antinutrients.

3

Consider risk groups

With kidney stones - limit oxalates. With iron deficiency - watch phytates.

4

Do not fear vegetables

The benefit of plant foods outweighs the potential harm of antinutrients. More in the article on phytates.

Bottom line: antinutrients are protective plant substances that reduce mineral absorption. For most people with a varied diet, they are harmless. Soaking, cooking and fermentation reduce their effect.
❓ Frequently asked questions
What are antinutrients?

Substances in plant foods that can reduce mineral absorption. They include phytates, lectins, oxalates.

Are they dangerous?

For most people with a varied diet, no. Cooking reduces their effect.

What are phytates?

Phytic acid in grains, legumes and nuts. Binds iron, zinc, calcium and magnesium.

Are lectins dangerous?

In raw legumes, yes. Cooking inactivates them, so they are harmless in cooked food.

What are oxalates?

Compounds in spinach, beets, rhubarb. Bind calcium and can affect kidney stones in predisposed people.

How to reduce antinutrients?

By soaking, cooking and fermentation. These methods reduce phytates and inactivate lectins.

Do antinutrients have benefits?

Yes, phytates and lectins have antioxidant properties. Plant foods are the basis of a healthy diet.

Who should watch antinutrients?

People with mineral deficiency, a monotonous diet or a tendency to kidney stones.

Can antinutrients cause deficiency?

With a monotonous diet high in phytates, possibly. With a varied diet, unlikely.

Should vegetables be excluded due to oxalates?

No, for most people the benefit of vegetables outweighs. Exception only for medical reasons.

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