Like humans, plants, and especially grains, legumes, nuts, and seeds, have developed a number of adaptations to survive and thrive in the face of threats from their environment. One of their most powerful lines of defense is antinutrients, including phytic acid, saponins, lectins, and other enzyme inhibitors. These antinutrients protect seeds against premature germination and help keep their predators away.
The risks associated with antinutrients
When we consume these types of plants raw, we also consume these antinutrients. And although some studies indicate that they have certain beneficial properties for the body, when consumed regularly and in large quantities, as in the modern diet, they can become problematic:
- They bind to minerals in the intestinal tract and prevent their absorption, resulting in deficiencies, bone loss, irritable bowel syndrome, and, in some cases, neurological damage.
- They also act as enzyme inhibitors, blocking the production of amylase, trypsin, and pepsin, which are essential for the proper breakdown and digestion of starch and proteins. Poorly digested foods can weaken our intestinal walls and promote bacterial overgrowth.
- Finally, lectins (including gluten) are proteins capable of surviving human digestion and irritating the digestive lining, leading, among other things, to intestinal hyperpermeability, chronic inflammation, and autoimmune diseases.
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cure-confort-digestif
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The solution: a return to ancestral preparation techniques ;)
The harmful effects associated with consuming these antinutrients have led many people to eliminate grains, legumes, nuts, and seeds from their diets. But although this may prove useful and therapeutic at first, it is important to reintroduce them afterward to benefit from an adequate intake of prebiotic fiber (which is good for our little intestinal bacteria). And to do so properly, the wisdom of our ancestors reveals forgotten preparation methods such as soaking, sprouting, and fermentation, which neutralize most antinutrients, increase the bioavailability of beneficial nutrients, and improve the digestibility of these types of foods.
In practice:
- Soaking: immerse whole grains, legumes, or nuts in water for a few hours (ideally, do this the night before and let them soak overnight, but if you only have two hours available, that is already helpful), then rinse them thoroughly before cooking them normally or consuming them.
- Sprouting (mainly done with seeds): once they have been soaked and rinsed, you can leave them in the open air in a container for a few hours. A small sprout appears very quickly. The seeds are then ready to use, with their full nutritional potential! Consume them quickly and store them in the refrigerator.
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