Anti-nutrients are not as bad as they seem

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I had tenth grade English with a child named Grant. Grant believed himself to be an amateur bodybuilder, and he was constantly giving out the kind of questionable nutritional advice you can get for free on the internet these days. I forgot most of Grant’s advice a long time ago, as well as the symbolism The scarlet letter. But a piece of Grantspeak stayed with me, and it involved triple rinsing the beans to rid them of their “anti-nutrient shell.”

According to my dude Grant, foods like legumes and whole grains are locked in a foul layer of “anti-nutrients,” which negate the nutritional content of the food. I have accepted this as a fact for years – until earlier this week, when I read a song sure Yahoo News by an Oklahoma State public health nutrition professor, who explained that anti-nutrients aren’t as bad as they seem. In fact, they are quite beneficial. See that, Grant?

According to Harvard researchers, anti-nutrients occur naturally in plant and animal foods. The name, I admit, sounds pretty serious, which is probably why Grant always rinsed his damn beans. And yes, theoretically, anti-nutrients prevent your body from absorbing nutrients like calcium, iron, potassium, magnesium, and zinc. But it is not that simple.

To understand how anti-nutrients work, you need to understand why they evolved in the first place. Nutrition today reports that plants originally developed anti-nutrients as a defensive mechanism against animals. Some anti-nutrients can make food taste bitter; others have evolved to block the digestion of the seeds once they are eaten by the animals, ensuring that the seeds come out the other side and continue to live long, lousy lives.

Fortunately, we don’t have to worry about anti-nutrients messing up our nutritional absorption. Unless you consume unrealistic amounts stuff, you’ll be fine. Many anti-nutrients are also removed as food is processedhence Grant’s bean-soaked frenzy.

Anti-nutrients also have health benefits. For example, saponins in legumes can strengthen the immune system, lower cholesterol and even prevent cavities. Lectins in cereals are associated with a reduced risk of cardiovascular disease, diabetes and some cancers. Then we have friendly tannins in teas, coffees, and some processed meats and cheeses. These can inhibit the growth of bacteria and viruses and can lower cholesterol and blood pressure.

One caveat: Vegetarians and vegans may be at greater risk for negative effects from anti-nutrients. This is because diets high in vegetables often rely on grains and legumes, which means that people who mainly eat plants may consume more anti-nutrients than the average eater. If that worries you, talk to your doctor about supplements and be sure – yes, Grant – to soak your beans.