This is feelgoodery, where we take the crap, or the messy, or in today’s case - the villain’s of the plant world, let the air out a bit, and leave feeling a little gooder. I’m Kyle Buchanan, I’m so glad you’re here and as always, feelgoodery is recorded in front of a live studio dog. First sparkle coming up, here we go.
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Hey my friend, I hope you’re having a good day so far, maybe you just got up, maybe you’re at the gym or maybe you’re listening to this on the toilet in which case I hope everything is going incredibly smoothly.
I’m doing pretty good, just came back from The Morning Show, so I’m still full face of make up over here so my skin looks flawless - just to paint a mental picture for this audio podcast. It’s been a bit of a busy week,
We just got back from Mexico City, every year we go down there because Marc performs in this big Christmas concert in front of like 10,000 people in this huge concert hall so it’s become this tradition every early December which has been really nice. And Mexico city is a really cool place, it’s huge, people are very kind there - this is the 6th year Marc’s done it and the 4th time I’ve been with Marc and I think 7th time in total? We used to shoot summer commercials down there way back when. Because when I was doing the phone spots, we had summer spots where were outside, but we needed to shoot them in like March which is still winter here in Canada so we had to fake it and shoot in Mexico, which I wasn’t complaininf about.
But anyways - back now, the Christmas show went really well, I am in the spirit of the holidays so naturally, I’m gonna talk about vegetables today.
Talk about the worst transition in the world - just a boring crap on a cracker. Like today, welcome to the podcast, we’re going to talk about the different shades of white you can paint your coat closet. Or something. Who knows. But who am I to judge maybe that would be a really fascinating podcast if you liked interior design I dont’t know.
But anyways we are talking vegetables and other plants BUT it’s actually interesting I swear, and it’s actually a question I’ve gotten a lot of for the Morning Show, because it’s such a big topic, so I wanted to talk about it here as well and expand a little bit, but also make this an efficient episode because it’s the holidays and we’re busy and we don’t have hours to listen to someone talk about antinutrients. Though I’m wondering when in the year that we’d actually have the time or want to do that. Anywayysss
We’re talking antinutrients today, which are compounds in foods, normally plant foods, that can hinder the absorption of nutrients in our body and potentially cause other issues.
And the concept is sort of wild when you think about it. Because we hear plants and vegetables are good for us, they’re full of nutrients right. And then people come along and tell you that they’re NOT good for you because they’re full of ANTINUTRIENTS. It’s no wonder we’re confused as hell when it comes to nutrition.
But here’s the thing - like anything nutrition, there is nuance to it. And it’s not that you shouldn’t be eating these foods. Preparation makes a big difference and like everything, it depends on the person. But knowledge is power, and antinutrients are something to consider when it comes to how they can affect you and your health.
Now like anything nutrition, with antinutrients - there are more extreme views out there, especially on social media, with some believing that you should avoid most if not ALL foods with antinutrients. But if you do that, you’ll be cutting out a ton of food which isn’t great. And sometimes, these antinutrients are vilified more than they should be, because as we’ll talk about, balance and preparation can be the key factor.
Here’s how we can think of antinutrients. If the plant is the main character of our story, the antioxidants from the plant are like the plant’s GOOD mood, always cheerful and positive, and wants to help you thrive. The antinutrients are like the plant’s grumpy, bahhumbug mood. At first, they might seem difficult, but treat them the right way, and they they’ll open right up and not cause any trouble.
That is very general analogy, but it serves this purpose. So with that - let’s get into it. I’m going to break down what antinutrients are, and then break down four common antinutrients.
What are Anti-Nutrients?
Antinutrients are compounds in foods, primary plants, that can hinder the absorption of nutrients in the body. And in some ways, antinutrients are actually plant defense mechanisms that prevent them from being overconsumed by insects, animal by making for a more unpleasant digestive experience. Now it’s important to note 2 big things: 1) some people are more sensitive than others and 2) the biggest issue with all these antinutrients is when they’re eaten raw, the way the foods are prepared make a huge difference in reducing these compounds.
Let’s go over some common ones. Starting with Phytic Acid
Phytic acid, also referred to as phytates, is one of the biggest antinutrients out there. It’s found in grains (especially in the bran of grains or the outer layer) as well as nuts, seeds and beans. So Phytic acid has the ability to bind to minerals in food like zinc, iron, calcium and magnesium and prevent you from absorbing them. It can also impair your own digestive enzymes, so you don’t break down the food as efficiently. But with that said, it's not all bad, phytic acid does have some antioxidant qualities to it.
To reduce phytic acid: Soaking, sprouting and fermenting are huge, these methods help to break down the phytates. So with grains, this is why if you do buy bread, buying sprouted bread is a great choice or sourdough because sourdough has that fermentation aspect as well. With nuts and seeds, you can soak them in salt water overnight and then dehydrate them in the oven the next day. And it’s another reason why fermented soy like tempeh or miso is a great choice over non fermented options.
Next up: Oxalates!
Oxalates, or oxalic acid, is something we make internally, and consume externally.. So here I’m only talking about what we consume. So oxalates are compounds found highest in foods like spinach, swiss chard, beets, especially beet greens and sweet potato. And the issue with oxalates is that they can bind with minerals like calcium in the body and form something called oxalate crystals which can deposit in different places in the body, including our joints, our more private areas as well as our kidneys, contributing to kidney stones. So if you have a history of kidney stones, this is something to consider.
To REDUCE oxalates: oxalates are water soluble. So Boiling or Steaming, then discarding the water, is the best way to reduce these compounds - especially for spinach and swiss chard. Staying hydrated is another great tool, because you help flush out oxalates through urine. And getting enough calcium in the diet can help offset the oxalate issue. (because the dietary calcium binds to oxalates in the GI tract instead of going into circulation)
(And another factor here is rotating your food, don’t have a raw spinach smoothie every single day, for example. )
Lectins
Lectins have become a bigger topic the past few years, especially with regards to gut health and autoimmune disease. Lectins are found in a lot of foods, including legumes and grains like the others, but are also also found in a lot of nightshade vegetables like eggplant and bell peppers. So Lectins are sticky proteins that have the ability to bind to sugar molecules on our cells, including on the cells of our digestive tract and the talk around them is that they contribute to something called “leaky gut” or intestinal permeability and cause inflammation. Now human studies are lacking in this. But if you deal with irritable bowel disease like Chrons or Colitis, you might want to consider learning more about a low-lectin diet, and if so, you can look into the work of a doctor by the name of Steven Gundry.
To reduce Lectins: cooking is a big one, Pressure cooking is huge, a lot of lectins get destroyed this way, so that’s why pressure cooking beans is a great choice, OR buying canned beans are a great way to go because they have been cooked this way most time. Boiling and fermenting can also be beneficial.
Tannins
Tannins are another antinutrient that people MIGHT think of, though maybe not as much as the others. I didn’t talk about this one on the show, so thought I’d briefly go over tannins here!
There are two main types of tannins - hydrolysable and condensed. The condensed tannins, particularly the catechins found in black tea, are the ones associated more with anti-nutrient qualities.
Anti-Nutrient Qualities:
Condensed tannins have this talent called iron-chelation. They can team up with iron in our stomachs and create a duo that's not easily absorbed. This tag-team action is why they get the label of "anti-nutrient" because it might mess with how we take in iron.
How It Might Affect People:
If you're sipping on a lot of black tea with these condensed tannins, especially with meals, it could potentially impact your iron absorption. This might be a bigger deal for folks who already have low iron levels or are prone to iron-deficiency anemia.
Research and Results:
Now, the research on this isn't crystal clear. Some studies suggest a connection between condensed tannins and iron, especially in regions where tea is a big part of the diet. But it's not a one-size-fits-all situation. People's bodies can react differently and it’s not something of huge concern in my opinion. BUT - if you’re interested:
Here’s how to reduce tannins:
If you're concerned and want to keep enjoying your black tea, you can try a few tricks. First off, moderation is key. Don't go overboard. Also, try not to have your tea with meals, because that's when the iron interference is more likely. And if you're feeling extra cautious, having more vitamin C-rich foods with your meals might help counterbalance the iron impact.
So, in a nutshell, while condensed tannins in black tea can be a bit tricky with iron, being mindful of how much and when you sip can keep things balanced. Cheers to enjoying your tea without any iron worries
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And that sound means it’s time for todays feelgood thing, little weird things that make us feel good that deserve a spot in the momentary spotlight so we can train out brains to seek out the good, because they are so good at seeking out the bad.
Today’s feelgood thing is watching Home Alone at Christmas time and there is a REASON I’m talking about it on this episode. I’m assuming you’ve seen home alone BUT IF YOU HAVEN’T, it’s worth a watch. It’s just a feelgood thing to watch this time of year.
But there’s a part in homealone that resonates with antinutrients. It’s the part where Kevin is talking about overcoming his fear of his basement. He says. “I made myself go down and do some laundry. And i found out, it’s not so bad. All this time i’ve been worried about it, but if you turn on the lights, it’s no big deal.”
And its sorta like antinutrients. And us being scared of food. Now there is a time and place, and person, where antinutrients MAY be a big deal and neeed to be addressed, but the villifying of these foods as a blanket statement, and being scared of them accordingly, that’s where we all need to calm down just a little bit.
But that scene, with Kevin in the church with the old man, talking about his wise-young-wisdom, and hat movie in general this time of year is today’s feelgood thing.
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Alright, I know that was a lot of information. So at the core of all of this, the big take away is that this is a very nuanced issue. There’s considerations to be made when it comes to these foods. But generally speaking:
- Overconsumption of these foods is a factor. And it’s also worth noting that vegetarian diets can be more at risk of the issues associated with antinutrients, because there is a large reliance on grains and legumes.
- Heat, water or fermentation can help reduce these compounds and lastly,
- And three, while I don’t want to villify these foods, it is true that some people are more sensitive to them than others and can experience symptoms and nutrient-issues. It also depends on the health of your microbiome but that is another rabbit hole. But if you are having issues, take stock of these foods and consider experimenting with either the preparation, or short term elimination and see if you feel better.
Okay my friend, with that we will say goodbye for another week. If you’re a little confused or overwhelmed, that’s to be expected. It’s a lot. But just know that these antinutrients, they’re just trying to protect the plant and even though they may seem mean and grumpy sometimes, when you turn the light on and show them a little love now and then, they’re not so bad. And maybe don’t eat the same ones day in and day out, variety is key for a lot of things. I’m off to watch home alone so I can steal other lines and somehow make them about plants. I hope you have a wonderful day. And I will see you next time on feelgoodery.
And now for the legal stuff. The information provided in this podcast is for informational purposes only and is not a substitute for professional medical advice. Please always consutl with your healthcare provider.