07/19/2022
Phytates, lectins and oxalates, oh my!
As a cooking teacher who has taught plant-based cooking for a long time I have become passionate about the topic of anti-nutrients.
What are some of these anti-nutrients?
✅ Phytates are found predominantly in whole grains, nuts and beans. Soaking them overnight up to 24 hours can help to reduce the phytates. Traditional cultures address phytates by fermentation as well. Examples are South Indian idli and sourdough bread.
✅ Lectins are found in beans and whole grains like wheat. High lectin foods that are not cooked properly can cause gut issues and trigger autoimmune responses. Soaking beans and pressure cooking them will help. I also recommend opting for low oxalate beans recommended by like mung beans and split peas.
✅ Oxalates are found in many different fruits, nuts, whole grains, beans, seeds and vegetables, particularly spinach, rhubarb and almonds. In the case of oxalates the best solution is to avoid them altogether.
In this photo I feature some low oxalate foods:
Eggs 🥚 kabocha squash ⭐️ corn on the cob 🌽 mustard greens 🌱 butter beans 🫘 Gala apples 🍎 onions 🧅 boiled Brussels sprouts
As a helpful resource for you I’ve put together a free guide of 10 low oxalate recipes. Click the link in my bio to get your copy!
Comment below with any questions you have about anti-nutrients, or any helpful info you want to share to help others in our community.
