Anti-nutrients are alleged to cause harm by hindering the absorption of necessary nutrients. This idea is based on the most questionable scientific evidence—the same questionable science that had the medical community once teaching that fiber was an anti-nutrient. Fiber binds to minerals in much the same way that supposed “anti-nutrients” do. And yet, we know that disease increases as fiber decreases, not the other way around. Like fiber, these so-called “anti-nutrients” actually serve a purpose for us. How exactly do they do this?

We will discuss a few common “anti-nutrients” and explain why they are not anti-nutrients at all, but rather beneficial. Interestingly, the blue zones (geographical areas with the longest life expectancies), consume some of the largest amounts of these “anti-nutrients” while maintaining the best health.

I urge you the reader to consider why the idea of anti-nutrients is only logical from an evolutionary point of view. If you believe in creation, then it is irrational and unscientific to believe in anti-nutrients. Let’s dig into why.

Phytic Acid (phytates)#

Phytic acid, which is found in grains, seeds, legumes, and nuts, is the main stored form of phosphorous. It supposedly decreases the absorption of iron, zinc, magnesium, and calcium. Many people are not aware that phytic acid is an antioxidant, and as such, it comes with the benefits of antioxidants. It protects against DNA damage, possesses anticancer properties, and binds to toxic elements such as cadmium and lead, which are then removed from the body^[1]Wise, A. and Gilburt, D., 1981. Binding of cadmium and lead to the calcium-phytate complex in vitro.. Remarkably, binding only occurs with a calcium phytate. This means that what some perceive as anti-nutrients are actually a phytate designed by God, with the purpose of assisting in cleansing toxic elements from our systems. The calcium is not bound so that it can’t be absorbed; it is bound so that it can be used for cleansing.

Grains#

In wheat, for example, almost all the minerals are bound in phytate complexes—these supposed anti-nutrients that prevent absorption are bundled together.

Researchers Rickard & Thompson proposed in 1997 that phytic acid binds strongly with these mineral cations to form phytate-mineral complexes, affecting their solubility, functionality, absorption and digestibility. Since then, this idea has been widely promoted. But what if God designed these nutrients as balancing agents? What if they are not detrimental, but actually necessary?

Several studies have proven that people who eat diets high in phytic acid have significantly lower levels of absorption of several minerals—but this was not shown to translate into increased disease risk that we would expect to notice with such depletion. Our diets consist of high levels of inorganic waste minerals that cannot be absorbed by the body or readily disposed of. Is it possible that phytic acid prevents and inhibits the absorption of this waste, which would otherwise harm the body?

Despite the concerns, vegetarian adults consuming diets high in phytic acid have adequate and healthy levels of minerals.^[2]Gibson, R., 1994. Content and bioavailability of trace elements in vegetarian diets. In other words, these “anti-nutrients” do not seem to impact healthy nutrition levels. Many studies have been done on this subject and conclusively show that high whole-grain consumption correlates to reduced disease risk in a host of categories, as well as a legion of protective effects too numerous to list. Briefly stated, whole-grains protect against diabetes, cardiovascular disease, and cancer; as well as benefiting mental health, the nervous system, glycemic response, and satiation to name a few.^[3]Fardet, A., 2010. New hypotheses for the health-protective mechanisms of whole-grain cereals: what is beyond fibre?

Breads and grains#

When cooked, the phytates in whole grain bread are broken down by 31-46%. However, white bread can have up to 99% breakdown of phytates.^[4]Daniels, D. and Fisher, N., 2007. Hydrolysis of the phytate of wheat flour during breadmaking. Based on this data, if phytates are anti-nutrients, the white bread eaters should absorb more nutrition. Because it is fortified, white bread generally will have higher iron and calcium levels than whole grain bread. When we evaluate the studies, the calcium absorbed from a meal consisting of white bread is between 1.5-4%.^[5]Shkembi, B. and Huppertz, T., 2021. Calcium Absorption from Food Products: Food Matrix Effects.

Even though we can prove that more minerals are absorbed when consuming refined grains (low phytates) versus whole grains (high phytates), when we look at the effect on the human body, we find refined grains drastically increases the risk of cardiovascular disease while whole grains reduce risk.^[6]Swaminathan, S., Dehghan, M., Raj, J., Thomas, T., Rangarajan, S., Jenkins, D., Mony, P., Mohan, V., Lear, S., Avezum, A., Lopez-Jaramillo, P., Rosengren, A., Lanas, F., AlHabib, K., Dans, A., … Continue reading

Dairy and phytates#

We know that the calcium in dairy actually produces disease, especially diseases we would associate with calcium deficiency such as osteoporosis, arthritis, etc. When milk was consumed with phytate-containing whole wheat bread, the absorption of this (harmful) calcium significantly dropped compared to consumption of milk alone.^[7]Weaver, C., Heaney, R., Martin, B. and Fitzsimmons, M., 1991. Human Calcium Absorption from Whole-Wheat Products. Because phytates bind to minerals, we could assume they are harmful. Or we can recognize what science has revealed, calcium from milk is harmful and disease-causing—so are phytates doing us a service?

In the case of osteoporosis…#

Let’s look at osteoporosis, a disease associated with a deficiency in minerals, specifically calcium. Phytates are supposed to block the absorption of calcium—so we should see a higher risk of osteoporosis and other bone diseases in high consumers of phytates, this would be diets high in beans and grains. We have several studies where participants were fed controlled meals with exact levels of nutrients, and then supplemented with phytates. In these studies, we can most definitely trace reduced absorption of minerals, as well as reduced retention of calcium.^[8]Fredlund, K., Isaksson, M., Rossander-Hulthén, L., Almgren, A. and Sandberg, A., 2006. Absorption of zinc and retention of calcium: Dose-dependent inhibition by phytate.

This should translate into higher disease risk, but it did not. When 1,473 volunteers were studied to determine their risk associated with phytate consumption, researchers found something very interesting. Phytate consumption was discovered to have a “protective effect against osteoporosis”, and the low phytate consumers were the ones at higher risk for disease.^[9]López-González, A., Grases, F., Roca, P., Mari, B., Vicente-Herrero, M. and Costa-Bauzá, A., 2008. Phytate (myo-Inositol Hexaphosphate) and Risk Factors for Osteoporosis | Journal of Medicinal … Continue reading

The impact on brain health#

The health benefits of phytates are not exclusive to osteoporosis. In fact, there seems to be no limit to their amazing potential. Iron catalyzed hydroxyl radicals are one of the most harmful among free radicals. They cause membrane damage, destroy sugar groups, and induce the disintegration and unraveling of DNA, leading to cell death and mutations. One of the side effects of these damaging actions is a decline in cognitive function. We would likely hypothesize that an anti-nutrient would inhibit necessary nutrition and further the decline, but is that what scientists found?

Data from the National Health and Nutrition Examination Survey was evaluated for the year 2013-2014 and matched to the Food Patterns Equivalents Database to estimate phytate consumption. The average phytate consumption was found to be 0.65 g/day. Interestingly, they found phytate intake was low in people with a history of at least one chronic disease. After adjusting for confounders, phytate intake was positively associated with improved cognitive function.^[10]Larvie, D. and Armah, S., 2021. Estimated Phytate Intake Is Associated with Improved Cognitive Function in the Elderly, NHANES 2013–2014.

The real purpose of phytates#

Inorganic minerals cannot effectively be utilized by the body; rather they contribute to calcification of joints and buildup of waste deposits throughout the body. Phytic acid binds to these inogranic minerals, as well as binding to toxins, preventing these substances from building up. For this purpose phytic acid binds to stone-forming inorganic minerals and helps prevent kidney stones.^[11]F. Grases, R. Garcia-Gonzalez, J. J. Torres, A. Llobera, 1998. Effects of Phytic Acid on Renal Stone Formation in Rats.

Phytates can be unbound by the body#

Most sources will tell you that the human body cannot absorb phytates, but this is simply not true. The body absorbs phytates in both the small intestine and colon. To facilitate their breakdown, the body produces phytase, which enables the system to break down these phytates. You might hear: “Yes, that is true, but the small intestine can’t produce enough”. But again, this is simply not factual or scientific. As our diets increase in phytates, the body adjusts the production of phytase as it deems necessary to control nutrition and absorption.^[12]Armah, S., Boy, E., Chen, D., Candal, P. and Reddy, M., 2015. Regular Consumption of a High-Phytate Diet Reduces the Inhibitory Effect of Phytate on Nonheme-Iron Absorption in Women with Suboptimal … Continue reading Phytase is the same enzyme that black mold uses to break down old produce and restore the minerals and nutrients to the soil. When this enzyme is taken from the mold and used in human studies it has been proven to increase the bioavailability of minerals significantly.^[13]Troesch, B., Jing, H., Laillou, A. and Fowler, A., 2013. Absorption Studies Show that Phytase from <i>Aspergillus niger</i> Significantly Increases Iron and Zinc Bioavailability from … Continue reading

I want readers to understand a very important aspect—something that undermines the whole concept of “anti-nutrients”. Whole-grains (those foods high in phytates), actually come with the key—phytase—for unbinding. The grain contains within itself the very enzyme needed to break it down. However, once ground, this enzyme quickly dissipates. This is why it is so important to grind your grain fresh if at all possible. This is also true of flaxseed.

It is noteworthy that lactic acid bacteria also produces phytase. Lactic acid can be produced from intense exercise as carbohydrates are broken down. This would explain why exercise helps since people digest grains.

Fiber, the original “Anti-nutrient”#

As stated earlier, fiber was once accused of being an anti-nutrient because it binds to nutrients, preventing their absorption. Yet, few today hold this view because of the huge and overwhelming evidence that fiber-rich diets reduce disease. Fiber-bound nutrients can avoid digestion in the small intestine (the same as phytates), which was once thought of as a very bad thing. Science has since proven otherwise. When these fiber-bound nutrients reach the colon, the fiber ferments, and antioxidants are released. This process is considered to be a primary prevention of colon cancer, and a principle worth considering.

The purpose of this article is not to discuss gluten intolerance, or address the real issues some people have with grains or beans. We will answer that question in a separate article. But as a rule, there are no anti-nutrients found within healthy plant foods like grains, beans, and seeds. And any effect a person may have is not a negative effect from the healthy plant/food but from an underlying condition—that just perhaps the “anti-nutrient” was trying to heal.

What about lectins?#

Perhaps one of the most well-known and hated “anti-nutrients” are lectins, made famous by Dr. Gundry’s book—in which he tells his readers that they can no longer get adequate nutrition from plants. Of course, [spoiler alert] you need to buy his magic sugar pills.

The biggest problem with the lectin myth is that if you accept lectins are anti-nutrients, you basically have to accept Dr. Gundry’s premise, and eat a very tiny, narrow group of foods. You must avoid, wheat, tomatoes. potatoes, garlic, onions, peas, beans, lentils, carrots, peppers, bananas, nuts, and many others. In fact, almost all grains and seeds contain lectins, and at least 30% of plants do.

Despite no rigorous research proving or even supporting linking lectins to digestive disorders, lectins have been blamed for them. Lectins, like phytates, have considerable healing benefits, but they seem to have a prominent effect on the gut. This is ironic, considering they are often blamed for being harmful to the gut. Scientific evidence does not support the idea that eliminating lectins promotes health or cures disease. It is common sense that we don’t eat raw beans. However, we don’t cook them to destroy the lectins. We cook them to properly prepare them as God intended them to be eaten. The conclusion that cooking reduces lectins and therefore that lectins are the issue is false and not validated in science.

Consider that the healthiest and longest-lived people on earth—the blue zones—regularly consume foods high in these supposed “anti-nutrients”. Lectins, like phytates, function as important antioxidants. Antioxidants are never both harmful and beneficial, they are only beneficial.

Despite millions of dollars in research lectins have never been implicated as the cause of any disease. They are supposedly so harmful, but when large quantities are consumed, there are no ill effects, complications, or injurious results. In case studies a person might vomit, but that is the extent.

Further, a belief that lectins are harmful requires a yin-yang view of food, in which God created a plant that is both good and evil.

But don’t lectins cause digestive issues and attack the gut?#

No, they do not! Lectins are actually being investigated as a way to treat digestive disorders^[14]Estrada-Martínez, L.E. et al. (2017) Plant lectins as medical tools against digestive system cancers, International journal of molecular sciences. U.S. National Library of Medicine. This is because lectins bind selectively to free carbohydrates or glycoconjugates, a topic we won’t dig into at the moment but is a benefit to us.

Lectins act as ‘markers’ for cancer and tumor cells#

There has been extensive research on lectins and their functions over the last thirty-years. It has been determined that these lectins act as tumor cell recognition sentinels who mark defective cells. In addition, they also play an important role in mitogenic stimulation, which is recognized as a measure of general immune function. These functions and a variety of others result in apoptosis of cancer and tumor cells^[15]W;, M.R.J.S.C. (1995) Use of lectins as diagnostic and therapeutic tools for cancer, Journal of pharmacological and toxicological methods. U.S. National Library of Medicine. According to a paper published in the journal Cancer Metastasis Review, “some lectins” recognize foreign patterns expressed by tumor cells and “play a role in innate and adaptive immunity”^[16]A;, G.E.G.U.R. (2001) On the role of cell surface carbohydrates and their binding proteins (lectins) in tumor metastasis, Cancer metastasis reviews. U.S. National Library of Medicine.

Thus, lectins act positively by  recognizing foreign or defective cells and alerting the immune system to the threat. The researchers then concluded:

“It was shown that lectins affect tumor cell survival, adhesion to the endothelium or extracellular matrix, as well as tumor vascularization and other processes that are crucial for metastatic spread and growth.”^[17]A;, G.E.G.U.R. (2001) On the role of cell surface carbohydrates and their binding proteins (lectins) in tumor metastasis, Cancer metastasis reviews. U.S. National Library of Medicine.

In other studies, specific lectins have been found to inhibit HIV and may even prevent transmission^[18]W;, M.R.J.S.C. (1995) Use of lectins as diagnostic and therapeutic tools for cancer, Journal of pharmacological and toxicological methods. U.S. National Library of Medicine.

It has been shown that lectins are more effective than monoclonal antibodies in recognizing early metastases, and they play a crucial role in the immune response by “recognizing carbohydrates that are found exclusively in pathogens”

Lectins play a crucial role in the immune response by “recognizing carbohydrates that are found exclusively in pathogens”^[19]Dias, R.de O. et al. (2015) Insights into animal and plant lectins with antimicrobial activities, Molecules (Basel, Switzerland). U.S. National Library of Medicine. Lectins have been found to be superior to monoclonal antibodies and are effective in recognition of early metastases.

Mistletoe as an example#

Mistletoe has been widely used in alternative circles for cancer suppression.^[20]Mistletoe (European) (2020) Memorial Sloan Kettering Cancer Center. This treatment is even payed for in Germany by insurance companies. But one of the modes of action from mistletoe, identified by scientists is the lectins. Seems to be most effective in melanoma, pancreatic and breast cancer.

CoV#

A number of people with CoV have seen benefits from using the simple green Stinging Nettle. The same lectins found in Nettles and Leeks prevent the spike protein from entering, attaching, and replicating inside the body.

What is the purpose of lectins in plant?#

Our understanding is that they are for the protection of the plant against pathogens. So if you’re a Christian you believe God created these plants with built in protection. How can your God have so great attention to detail to care for the plants in this way but neglect the fact that when consumed by humans they would be poisonous? God does not mix light and darkness, nor did He create good plants with evil parts. That which protects the plant from pathogens does so for us as well.

In recent decades modern medicine has attempted to develop antibiotics based on lectins. However, they have not been successful for several reasons. Due to its complex structure and high number of disulphide bonds, it is very complicated to synthesize, and very expensive to produce, but nature makes them cheaply and effortlessly.

Despite telling us that lectins are dangerous and harmful, modern medicine is creating GMO plants with synthetic lectins. Why? Because they know lectins hold secret and powerful medicinal potential that if tapped could make them millions.