Anti-nutrients are compounds that interfere with the absorption of substances in the gut, and they can be natural or synthetic. Furthermore, they have been the focus of research in recent years because several foods and beverages we regularly eat contain them.
These elements are found in nature and are not harmful to the body. What are the most common? What should you know about them? Keep reading to find out.
The most important anti-nutrients in food and drink
Anti-nutrients confuse people trying to stick to a healthy diet. However, the benefits of foods containing these substances outweigh all possible negative effects. At least according to an article published by the Harvard School of Public Health.
These are types of polyphenols that prevent the absorption of some proteins or iron. They are present in grapes, which are rich in resveratrol, and often have a bitter taste. However, they contain antioxidant properties that are essential for health despite their iron-chelating power.
In addition, consumption appears to help prevent cardiovascular disease, according to an article published in the British Journal of Pharmacology . This is why you need to include these substances in your diet.
You must also ensure a regular intake of iron and vitamin C, through the inclusion of other foods, so as not to experience complications related to anemia.
Consumption of large amounts of tannins can be a risk factor for vegans. This is because vegetable iron has a lower bioavailability than animal iron itself. Therefore, it is necessary to monitor the intake of this mineral in diets without animal products.
In short, it is best to increase your intake of vitamin C in this type of diet, as well as to separate foods rich in vegetable iron from those that contain tannins.
This is mainly present in seeds, grains, nuts and certain legumes. Consumption can affect the absorption of zinc, iron and calcium. In addition, it may inhibit some digestive enzymes associated with proteolysis.
However, it helps to control the glucose curve and reduce insulin resistance. It can also reduce the risk of developing fatty liver, according to a study published in 2016.
At present, human experiments still lack solid evidence in this regard. It is clear that this drug has positive health consequences.
This substance is found in certain green leafy vegetables. It binds calcium and can reduce absorption. In addition, it can also interfere with other minerals such as iron or magnesium.
As if this were not enough, the excessive intake can promote kidney stones. However, these are actually due to dehydration and possibly some genetic factor.
In addition, biological diversity in the intestinal microbiota can significantly reduce the risk of this type of disease. Bacteria of the genus Lactobacillus are responsible for preventing the formation of stones by breaking down oxalate salts, according to a report published in Microbial Pathogenesis .
Excessive fiber intake can interfere with the absorption of some nutrients from the diet. It delays glucose absorption and partially blocks cholesterol absorption when ingested in normal amounts. However, it can interfere with protein absorption at higher concentrations.
This drug is necessary for any diet though. This is because it improves the control of the satiety mechanism as well as reducing the problems associated with intestinal transit.
In addition, consumption is related to the selective growth of microbiota from fermentation processes. Cardiovascular risk is also reduced when dietary fiber intake is adequate.
A varied diet will help you feel good about anti-nutrients
Anti-nutrients are substances that can interfere with the absorption of certain compounds at the intestinal level. However, they are necessary for a healthy body in many cases. Therefore, they must be part of your diet.
The best thing you can do is stick to a well-balanced and healthy diet. It will ensure the supply of all the nutrients your body needs and reduce the possible effect of anti-nutrients.
One strategy to achieve this is to think about fiber intake. It is a great way for the satiety mechanism to function optimally, which will reduce appetite and in turn snacking between meals.