For a healthy start of 2024, here is a four-article weekly series that will tackle different aspects of diet, including:

1, Antinutrients

2, Superfoods

3, Did we find the perfect diet?

4, Overview of milk consumption in Western diet

Antinutrients encompass a broad range of compounds found in plant-based foods and certain animal products.

While these substances are not inherently harmful, their presence may impair the bioavailability of some nutrients and at times may impact human health.

Understanding the balance between antinutrients and essential nutrients is important for developing dietary recommendations that optimise overall wellbeing.

What are some antinutrients?

Phytic acid: predominantly found in seeds, grains, and legumes, can bind to essential minerals such as calcium, iron, and zinc, forming insoluble complexes.

This interaction reduces the bioavailability of these minerals, potentially leading to mineral deficiencies in individuals with diets high in phytic acid.

Oxalates: present in foods like spinach, beets, and nuts, oxalates can form crystals that contribute to the development of kidney stones.

Tannins: abundant in tea, coffee, and some fruits, they can interfere with iron absorption. The complex interactions between tannins and iron pose challenges for individuals relying on plant-based iron sources, potentially contributing to iron-deficiency anaemia.

Protease Inhibitors: commonly found in legumes and grains, they interfere with protein digestion by inhibiting enzymes responsible for breaking down plant proteins.

This can affect the overall protein utilisation in the body, emphasising the importance of diverse protein sources in the diet.

Lectins: are proteins that bind to carbohydrates, affecting their absorption and potentially causing gastrointestinal issues. Despite their potential adverse effects, some lectins exhibit positive immunity properties and may have therapeutic applications.

Goitrogens: found in some cruciferous vegetables like broccoli, cabbage, and cauliflower, goitrogens can interfere with thyroid function by inhibiting the uptake of iodine.

Alkaloids: such as solanine in potatoes and tomatine in tomatoes, can have toxic effects in high concentrations.

Amylase Inhibitors: found in some grains and legumes, they interfere with the activity of the enzyme amylase, which is responsible for breaking down carbohydrates.

This can impact the digestion of starches causing bloating and may affect glucose metabolism in some people.

Saponins: present in beans and lentils, they can disrupt cell membranes and may have toxic effects. As an example, in high concentrations, they can cause red blood cell damage or “haemolysis”.

Other natural antinutrients include polyphenols and flavonoids.

Hormones: Some concerns have been raised about the presence of hormones in animal products. While these are not “natural” antinutrients, excessive exposure to these substances, through the consumption of conventionally raised meat and some dairy, may have health implications.

How to minimise antinutrients effects?

While antinutrients may pose possible challenges to nutrient absorption and use, it is essential to consider their potential health benefits.

As an example, polyphenols and flavonoids exhibit antioxidant and anti-inflammatory properties, positively contributing to overall health and disease prevention.

Similarly, saponins may exhibit mild cholesterol-lowering effects.

While antinutrients have been the subject of multiple prior and ongoing studies, their negative effects in humans have been found to be limited, especially if the below-listed mitigation processes are followed.

In that aspect, several culinary practices can help minimise their impact on nutrient absorption:

Soaking: Soaking grains, legumes, and nuts in water for several hours or overnight can significantly reduce phytic acid content.

Sprouting: Sprouting grains, legumes, and nuts can further reduce anti-nutrient levels while enhancing nutrient bioavailability.

Cooking: Cooking methods like boiling, roasting, or baking can effectively denature antinutrients, reducing their interference with food absorption.

Fermentation: A traditional food preservation method, can break down many antinutrients.

Balanced diet: where diverse plant and animal based products are available in moderation, can optimise nutrients variability and bioavailability, without excessive exposure to unwanted antinutrients.

In addition, while studies have not shown definitive deleterious effects of animal hormones on human health, avoiding high meat consumption and purchasing dairy products where hormones where not used in animal rearing, can be helpful in that regard.

In next week’s article, “Superfoods” would be discussed, but suffices to mention that many natural foods like seeds and cruciferous vegetables have both superior nutrients value and some antinutrients’ effect.

However, based on multiple evaluations, their benefits outweigh by far their negative potential!

• Joe Yammine, MD is a consultant cardiologist at the Bermuda Hospitals Board. Nisrine Atieh, MD is an American-board certified paediatrician and obesity medicine specialist