Today I learnedToday I Learned is a feature in which the writers of The Takeout share something they have learned today.I had tenth grade English with a child named Grant. Grant realized that he was an amateur bodybuilder, and he was constantly revealing the kind of questionable nutritional advice you can get for free on the internet these days. I forgot most of Grant’s advice long ago, along with the symbolism of Scarlet letter. But a piece of Grantspeak stuck to me and involved three-rinsed beans to get rid of their “anti-nutritive peel.”
According to my Grant type, foods like legumes and whole grains are wrapped in a dirty layer of “anti-nutrients”, which cancels out the nutritional content of the food. I accepted this as a fact for years – until the beginning of this week, when I read a piece on Yahoo News by a public health nutrition teacher in the state of Oklahoma, who explained that anti-nutrients are not as bad as they sound. In fact, they are quite beneficial. See that, Grant?
According to Harvard researchers, anti-nutrients they occur naturally in both plant and animal foods. I admit, the name sounds pretty serious, which is why Grant always rinsed his damn beans. And yes, theoretically, anti-nutrients prevent your body from absorbing nutrients such as calcium, iron, potassium, magnesium and zinc. But it’s not that simple.
To understand how anti-nutrients work, you need to understand why they evolved in the first place. Today’s nutrition reports that the plants initially evolved anti-nutrients as a defensive mechanism against animals. Some anti-nutrients can cause a bitter taste of food; others have evolved to block the digestion of seeds once they are eaten by animals, ensuring that the seeds come out of the other end and continue to lead a long and painful life.
Fortunately, we do not have to worry about anti-nutrients interfering with our nutritional absorption. If you do not consume unrealistically large sums from things, you will be fine. Lots of anti-nutrients are also removed as food is processed, hence the frenzied bud of beans.
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Anti-nutrients also come with their own health benefits. E.g, saponins in legumes can stimulate the immune system, reduce cholesterol and even prevent cavities. Lectins in cereal grains are associated with a reduced risk of cardiovascular disease, diabetes and some cancers. Then we have friends tannins in teas, coffees and some processed meat and cheeses. They can inhibit the growth of bacteria and viruses and reduce cholesterol levels and blood pressure.
One caveat: vegetarians and vegans may be at higher risk for adverse anti-nutrient effects. This is because diets rich in vegetables are often based on cereals and legumes, which means that people who eat mainly plants can consume more anti-nutrients than regular consumers. If you are worried, talk to your doctor about supplements and make sure – yes, Grant – you soften your beans.