Today I learnedToday I Learned is a feature where The Takeout writers share what they have learned today.He had tenth English with a boy named Grant. Grant imagined himself to be an amateur bodybuilder and constantly made known the kind of questionable nutritional tips you can get for free on the internet these days. I long ago forgot most of Grant’s advice, along with the symbolism of The scarlet letter. But a piece of Grantspeak stayed with me and involved three rinsed beans to remove them from their “anti-nutritive shell”.
According to my Grant type, foods like legumes and whole grains are wrapped in a layer of “anti-nutrients,” which negates the nutritional content of foods. I have accepted this as done for years, until earlier this week, when I did read a piece turned on Yahoo News by a public health nutrition professor from the state of Oklahoma, who explained that anti-nutrients are not as bad as they seem. In fact, they are quite beneficial. Do you see that, Grant?
According to Harvard researchers, anti-nutrients they occur naturally in both plant and animal foods. I’ll admit the name sounds pretty serious, probably why Grant always rinsed his damn beans. And yes, theoretically, anti-nutrients block the body to absorb nutrients like 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 originally developed anti-nutrients as a defensive mechanism against animals. Some anti-nutrients can cause a bitter taste of a food; others evolved to block the digestion of the seeds once eaten by the animals, making sure the seeds come out of the other end and go on to live long and mischievous lives.
Fortunately, we don’t have to worry about anti-nutrients harming our nutritional absorption. Unless you are consuming really high amounts of things, you will be fine. Many anti-nutrients are also removed as food is processed, hence Grant’s bean frenzy.
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Anti-nutrients also have their own health benefits. For example, saponins in legumes it can boost the immune system, lower 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 meats and cheeses. These can inhibit the growth of bacteria and viruses and can lower cholesterol levels and blood pressure.
One caveat: vegetarians and vegans may be at increased risk for anti-nutrient side effects. This is because heavy vegetable diets often depend on grains and legumes, meaning people who eat mostly plants can consume more anti-nutrients than the average consumer. If you are worried, talk to your doctor about supplements and make sure — yes, Grant — to soak the beans.