Don’t worry, you can still eat all grains, legumes, and vegetables you desire. Photo: Food & Wine / Getty Images There are many uncertainties in the world, but one thing we thought we’d never have to question is whether or not vegetables might be bad for you. Nevertheless, some content creators have raised concerns online about the presence of “anti-nutrients” in plant-based foods such as leafy greens, seeds, grains, and legumes.
Those promoting fear of anti-nutrients (or “antinutrients”) are often adherents of the carnivore diet or something similar—a dietary approach that emphasizes mainly animal products like meat, dairy, and eggs. Medical professionals consistently state that the carnivore diet is unhealthy, which should be your first indication that these influencers aren’t reliable sources.
Anti-nutrients exist, but despite their somewhat ominous name, they don’t pose any significant threat to your health. Here’s what they are, whether you should be concerned about them, and how to reduce their impact in your diet if you are worried. What are anti-nutrients?
Anti-nutrients are plant compounds that hinder your body’s ability to absorb certain nutrients. (You’ll often hear the term "bioavailability" in relation to anti-nutrients, referring to the amount of a nutrient your body can absorb.) Just as nutrients are naturally found in so many of the plant-based foods we consume, so too are anti-nutrients — they exist as part of a plant’s defense system against threats like insects and diseases.
Different plants contain various anti-nutrients, and they do not all impact nutrient absorption in the same manner. For instance, phytates, which are anti-nutrients present in cereals, pulses, nuts, and seeds, can diminish the body’s ability to absorb minerals such as zinc, iron, magnesium, and calcium. Lectins found in cereals and legumes may reduce the bioavailability of calcium, zinc, phosphorus, or iron. Additionally, oxalates present in spinach , chard, beets, and rhubarb can bind with calcium and hinder its absorption. As these examples illustrate, minerals are particularly affected by anti-nutrients. Are anti-nutrients bad for you?
Dr. Haleem Mohammed MD MBA and the Medical Director at Gameday Men’s Health explains to Food & Wine that “No, in […]
What Are Anti-Nutrients, and Do You Need to Be Worried About Them?
