Have you ever had a plate of lentils for dinner and a yogurt for dessert? Perhaps you did not know that this is not the best combination, since it is not always advisable to mix foods. This is due to the presence in some foods of substances called antinutrients, since they hinder the absorption of:
- Fat.
- protein
- vitamins.
- minerals
- Carbohydrates.
Normally, we can know the nutritional composition of processed foods by reading the label , but this is not the case with fresh products. Today we describe the substances for which it is sometimes better to avoid mixing foods.
What are antinutrients?
Antinutrients are chemicals naturally found in foods that interfere with, or directly inhibit, the absorption of certain nutrients. They can bind to them to form clusters that are passed in the feces, or they can deactivate or reduce the activity of digestive enzymes.
These substances are found in foods of plant origin, in fact they are part of the defense mechanism of plants against insects and other external agents.
What are the antinutrients for which it is not recommended to mix foods?
Antinutrients are found primarily in vegetables, nuts, seeds, and grains, but can also be found in eggs. These are the most common.
phytic acid
Phytic acid is present in seeds, wheat, nuts, and legumes. It can affect your intake of zinc, iron, magnesium, copper, phosphorous and calcium, according to an article published in the International Journal for Vitamin and Nutrition Research . It can also inhibit digestive enzymes needed to break down starches and proteins into small pieces.
Oxalic acid
Oxalic acid agglomerates forming non-absorbable complexes with minerals such as iron, magnesium, zinc or calcium, present in foods of plant origin such as spinach, beets or Swiss chard. It is easily found in chocolate, spinach or coffee.
goitogenic substances
Goitogenic substances reduce iodine absorption and are present in cabbage, cauliflower, turnips and the like, although they lose their intensity with cooking. People with hypothyroidism should pay special attention to this, since iodine is part of the structure of the thyroid glands.
trypsin and lecithin
They are proteins found in legumes, especially navy beans. They act as protease inhibitors by slowing down protein digestion. This is what a study published in the Journal of AOAC International reports .
Tannins
Tannins are present in wine or green tea. They carry out a chelation process by binding certain metals, such as iron and zinc, to later be eliminated in the urine or feces.
What foods should not be mixed?
Now that we know what antinutrients are and what foods they are found in, we can guess which foods are best left unmixed. This is a precaution to avoid slowing digestion or losing important minerals. Here are some examples of common combinations to avoid:
- Lentils and yogurt: As anticipated, legumes contain phytic acid, which makes it difficult to absorb the calcium in yogurt. A more correct combination is the one that sees a kiwi or an orange for dessert, since vitamin C favors the absorption of iron present in lentils.
- A glass of red wine with dried fruit: When you order a glass of red wine at the bar, they can bring dried fruit as an appetizer. However, the tannins present in wine prevent the absorption of iron and zinc, of which dried fruit is rich.
- Spinach au gratin with cheese: green leafy vegetables contain oxalates, substances that reduce the assimilation of calcium present in cheese and dairy products in general.
- White beans with meat: if you want to prepare a dish of white beans, you must accompany them with vegetables, since the trypsin and lecithin present in the beans make it difficult to digest the meat.
Before you mix foods, find out about their antinutrients.
Although some foods contain antinutrients, this does not mean that their consumption should be eliminated. These foods have many positive health properties.
Cooking and soaking foods are two good strategies to deactivate antinutrients, in addition to avoiding the combinations described above. Keep this in mind especially if you suffer from digestive disorders, vitamin or mineral deficiencies, or autoimmune diseases. In these cases, seek the advice of a dietician-nutritionist.
