Category Archives: Healthy Eating

Antinutrients in Foods – What are they and How to Reduce them

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From  Atli Arnarson

Young Woman Eating EdamameNutrients in plants are not always easily digested.

This is because plants may contain antinutrients, which are plant compounds that reduce the absorption of nutrients from the digestive system.

They are of a particular concern in societies that base their diets largely on grains and legumes. That’s us Indians, folks!

This article reviews several simple ways to reduce the amount of antinutrients in foods. In some cases, they can be eliminated almost completely.

What are Antinutrients?

Antinutrients are plant compounds that reduce the body’s ability to absorb essential nutrients.

The most widely studied antinutrients include:

  • Phytate (phytic acid): Mainly found in seeds, grains and legumes, phytate reduces the absorption of minerals from a meal. These include iron, zinc, magnesium and calcium.
  • Tannins: A class of antioxidant polyphenols that may impair the digestion of various nutrients.
  • Lectins: Found in all food plants, especially in seeds, legumes and grains. Some lectins may be harmful in high amounts, and interfere with the absorption of nutrients.
  • Protease inhibitors: Widely distributed among plants, especially in seeds, grains and legumes. They interfere with protein digestion by inhibiting digestive enzymes.
  • Calcium oxalate: The primary form of calcium in many vegetables, such as spinach. The calcium bound to oxalate is poorly absorbed.
HOW CAN WE REDUCE ANTINUTRIENTS
1. Soaking

Beans and other legumes are often soaked in water overnight to improve their nutritional value. Most of the antinutrients in these foods are found in the skin. Since many antinutrients are water-soluble, they simply dissolve when foods are soaked.

For example, a study found that soaking pigeon peas for 6-18 hours decreased lectins by 38-50%, tannins by 13-25% and protease inhibitors by 28-30%.

Not only is soaking useful for legumes, leafy vegetables can also be soaked to reduce some of their calcium oxalate. Soaking is typically used in combination with other methods, such as sprouting, fermenting and cooking.

2. Sprouting

Sprouting Seed

This process increases the availability of nutrients in seeds, grains and legumes.

During sprouting, changes take place within the seed that lead to the degradation of antinutrients such as phytate and protease inhibitors. Sprouting has been shown to reduce phytate by 37-81% in various types of grains and legumes, and a slight decrease in lectins and protease inhibitors.

3. Fermentation

Bowl of Kidney Beans

Fermentation is an ancient method originally used to preserve food.

It is a natural process that occurs when microorganisms, such as bacteria or yeasts, start digesting carbs in food.

Although food that becomes fermented by accident is most often considered spoiled, controlled fermentation is widely used in food production.

Food products that are processed by fermentation include yogurt, cheese, wine, beer, coffee, cocoa and soy sauce.

Another good example of fermented food is sourdough bread. Making of sourdough effectively degrades antinutrients in the grains, leading to increased availability of nutrients. In fact, sourdough fermentation is more effective at reducing antinutrients in grains than yeast fermentation in typical bread.

In various grains and legumes, fermentation effectively degrades phytate and lectins.

For example, fermenting pre-soaked brown beans for 48 hours caused an 88% reduction in phytate.

4.Boiling

Boiled Green Beans

High heat, especially when boiling, can degrade antinutrients like lectins, tannins and protease inhibitors. One study showed that boiling pigeon peas (chana) for 80 minutes reduced protease inhibitors by 70%, lectin by 79% and tannin by 69%.

Additionally, calcium oxalate is reduced by 19-87% in boiled green leafy vegetables. Steaming and baking are not as effective.

In contrast, phytate is heat-resistant and not as easily degraded with boiling (4, 12).

The cooking time required depends on the type of antinutrient, food plant and the cooking method. Generally, a longer cooking time results in greater reductions of antinutrients.

Combination of Methods

Combining many methods can reduce antinutrients substantially, sometimes even completely.

Female Chef at a Table Full of Food

As an example, soaking, sprouting and lactic acid fermentation decreased the phytate in quinoa by 98%. Similarly, sprouting and lactic acid fermentation of corn and sorghum degraded phytate almost completely. In addition, soaking and boiling pigeon peas led to a 98-100% reduction in lectins, tannins and protease inhibitors (12).

Overview

Below is an overview of the main antinutrients and effective ways to eliminate them.

  • Phytate (phytic acid): Soaking, sprouting, fermentation.
  • Lectins: Soaking, boiling, heating, fermentation.
  • Tannins: Soaking, boiling.
  • Protease inhibitors: Soaking, sprouting, boiling.
  • Calcium oxalate: Soaking, boiling.
Take Home Message

Antinutrients can significantly reduce the nutritional value of many plant foods.

Luckily, they can be degraded with a few simple methods such as heating, boiling, soaking, sprouting and fermenting.

By combining different methods, many antinutrients can be degraded almost completely.

Change Your Snack Habits to Lose Weight

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Have you replaced sit-down meals with snacks? If so, you’re not alone. A recent survey found that 40% of people prefer snacking throughout the day over three square meals. Snacks are great — when they help you stay slim (or even lose weight) rather than add belly fat. The key to smart snacking is knowing when and what to nibble. Here are 5 tips to revamp your snack habits:

  1. Skip mid-morning snacks. A recent study of women on diets found that those who didn’t have a mid-morning snack lost 4% more weight than morning noshers. Why? The gap between breakfast and lunch typically isn’t long, and you’re probably not really hungry for something by mid-morning (but someone brought in doughnuts and . . . well, you know how that story ends), which brings us to our next strategy.
  2. Follow the 5-hour rule. If there’s more than 5 hours between meals, go ahead and have a snack. The break between lunch and dinner often is longer than 5 hours, and a late-afternoon snack will satisfy your appetite so you’re less likely to overeat at dinner. The same study also found that afternoon nibblers tend to eat more fruits and vegetables compared to those who skip an afternoon snack, so well-planned afternoon snacks can help boost your nutritional bottom line, too.
  3. Add some protein and good fats. It helps you stay satisfied. Plus, protein helps you build muscle so you burn more calories and lose more weight. Good protein candidates include thickened yogurt with walnuts, a hard-boiled egg, or peanut butter on celery.
  4. Revamp your snack lineup. Clean out your pantry, fridge, and desk drawer at work. Toss out anything that has more than 4 grams of sugar per serving. Restock with healthy snacks, such as nuts and seeds, and cut-up veggies with peanut butter. If healthy stuff is on hand, you’re less likely to visit the vending machine.
  5. Eat the same snack every day. Variety may be the spice of life, but it can spell trouble for your bottom line. A new study from Cornell University finds that the greater the variety of foods we eat, the more calories we gobble, so find your favorite healthy snack combo and stick to that.

Stay Healthy.

Treating and Preventing Cancer

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Dr Brownstein, MD

We have been asking the wrong question about cancer. We have asked “what”: What tumor do you have? What kind of chemotherapy, surgery, or radiation is needed for that tumor? What is your prognosis? Instead, we need to be asking “why” and “how”: Why did this cancer grow? How can you change the conditions that feed and support cancer-cell growth? How did the terrain of your garden become host to such an invasive weed?

Surprisingly, scientific literature is abundant with evidence that diet, exercise, thoughts, feelings, and environmental toxins all influence the initiation, growth and progression of cancer. If a nutrient-poor diet full of sugar, lack of exercise, chronic stress, persistent pollutants, and heavy metals can cause cancer, could it be that a nutrient-dense, plant-based diet, physical activity, changing thoughts and reactions to stress, and detoxification might treat the garden in which cancer grows? Treat the soil, not the plant. It is a foundational principle of sustainable agriculture, and of sustainable health.

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In my oncology rotation in medical school, I asked my professor what percentage of cancer was related to diet. Expecting a gracious but insignificant nod to the role of diet as a cause of cancer, I was surprised when he said that 70 percent of all cancers were related to diet. The 2008-2009 report from the President’s Cancer Panel found that we have grossly underestimated the link between environmental toxins, plastics, chemicals, and cancer risk. They have yet to acknowledge how thoughts, emotions, and overall stress impact that risk—but it is sure to come. The facts suggest that we should take a deeper look.

Consider this fact: 16 percent of all cancers are new, primary cancers in patients who have already had one cancer, not recurrences. This means that people who have cancer are more likely to get it again. Could it be the garden? I recently saw a patient after her third cancer, wondering what she could do to prevent cancer rather than waiting around for another one.

Consider this fact: The lifetime risk of breast cancer of those with the “breast cancer gene” or BRCA1 or 2 is presently 82 percent and increasing every year. Before 1940, the risk of getting the disease, for those with the gene, was 24 percent. What changed? Our diet, lifestyle, and environment—both physically and emotionally. Might these factors be a better place to look for answers on how to address our cancer epidemic?

Cancers arise from a disturbance in your physiological state. Addressing that disturbance is the foundation of future cancer care. This approach might be called milieu therapy. Rather than treating cancer per se, we treat the milieu in which cancer arises.

Contact an Integrative Medicine practitioner near you to learn how you can treat the milieu.

Image courtesy coolhealthtips.com

Improving the Mediterranean Diet

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Making the Mediterranean Diet Even Better!

 

We are certainly hearing a lot these days about the health benefits of the Mediterranean diet, and with good reason. There is so much being written how effective this diet is in terms of being associated with reduced risk for a vast panorama of diseases. From diabetes to obesity to coronary artery disease, the foods that constitute this diet are really gaining the attention of scientists and consumers around the world.

When you analyze the Mediterranean diet you learn that it fundamentally supplies higher levels of good, healthy fat. The sort of fat that’s good for the body and critical for the brain.

In fact, in a recent issue of the Journal of the American Medical Association – Internal Medicine, Spanish researchers studied 334 subjects over a 4 year period and compared the rates of brain function decline in participants who were either placed on the Mediterranean diet or on the Mediterranean diet with added fat from either nuts or olive oil.

The results were astounding. Those consuming the diet enriched with even more fat showed remarkably less decline in brain function with the group getting the olive oil having the best results overall. These folks consumed a lot of olive oil – a full liter each week! I’m certain the notion of adding so much fat to the diet may seem perplexing, but the results really speak for themselves and help hammer home the point that we need to reframe our feelings about dietary fat and health.

In addition, the diet includes plenty of vegetables and fresh seafood.

But, is this diet a panacea?  No! If we look at obesity rates throughout the world, we see that the countries eating in line with Mediterranean diets have higher obesity rates than countries in Asia where the diet is based on rice and vegetables.

In 2003, the Philippines had a 4% obesity rate compared to 23% in Greece. That’s a huge difference. Across the board, we see that the Mediterranean countries have much higher obesity rates than Asian countries. Now 60% of the population of Crete is overweight.

The truth is that the Mediterranean diet is heavy on bread, pasta, grains in general. And we know by now that excess carbohydrates, especially the refined variety (which is what most bread and pasta is made from!) leads to obesity.

A hormone balancing, weight optimising, healthful diet is outlined in the post, ‘What should I eat?’ and is the current recommendation.

My husband and I have been following it, in September 15, we have lost 16 and 7 kg respectively, with very significant loss of belly fat – I lost 7″, he didn’t measure. So the results are visible, and I’m not even talking about the results my patients are seeing. Update: as of Jan 16, it’s 20 and 12 kg respectively.

The diet is simple and easy to follow. Try it and let us know how you fare, we will be happy to hear from you!

Be Healthy.

9 Simple Ways To Get Healthy In 10 Minutes Or Less

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Dr. Dana Cohen 

Sure, we all want to be healthier. But sometimes, swearing off this or that and shelling out tons of money on a gym membership isn’t really an option.Still,  there are a few simple things you can add or subtract from your life to leave you happier and healthier — without putting a strain on your time or wallet. I’m sharing them here:
 

1. Designate a “sugar-free”day.

As you’ve probably heard, sugar is the downfall to health.

But instead of going cold turkey, start off easy: gradually decrease your intake with “sugar-free days.” Try doing this for three days in a row, and you’ll find your cravings will go away after three days. And if you must imbibe, eat one square of dark chocolate with sea salt and almonds. But just one.

2. Stand up at work — right now.

Did you know sitting for long periods of time is associated with an increased risk of mortality? Nine to 5’ers, don’t fret!

Instead, set an alarm to remind yourself to stand up every hour at the office. Better yet, ask for a standing desk. When you stand, stretch, do small hip swirls, and shake out your limbs … whatever you need to keep that blood flowing!

3. Stick to one cup of Joe.

Caffeine is a stimulant drug and anything more than one cup suggests self-medicating for low energy.

In truth, most people drink coffee for the comfort and the taste. If it’s the warmth you crave, try hot water and lemon. If you like your coffee with cream and sugar, try making a promise to drink it only black. This way you’re less likely to have more than one cup, since you aren’t drinking it simply for the sweet creaminess.

4. Chew your food slowly.

Good digestion starts with good chewing. Not only does it aid in the mechanical breakdown of food, it signals our body to release enzymes to further break down food, which enhances the absorption of nutrients we get from the food we eat.

So practice mindful eating: slow down, chew properly and really savor every moment.

5. Take the stairs.

If you don’t have the time or money for a gym, that doesn’t mean you can’t exercise! Taking the stairs is a simple way to get in a workout.

If you work or live on a higher floor, then start by taking the stairs partially and work your way up to the whole distance. Or, if you drive everywhere, take the farthest parking spot available.

And if you walk through the day, don’t assume that you’re automatically getting enough exercise — most people don’t. Getting a pedometer to measure the amount of steps you take in a day is a great way to keep track.

6. Hydrate smarter.

If you know you don’t drink enough water — typically half your weight in ounces — here are some tricks to help you hydrate more efficiently: Drink a green smoothie and add chia seeds; the gel is especially hydrating.

Or, pair your bottle of water with an apple — it’s more quenching than two bottles of water! Plus the fiber and nutrients from the apple helps move the water into your cells.

7. Head to bed 30 minutes earlier.

Sleep is as important as food, shelter and water! If you’re a night owl, put yourself to sleep a half hour earlier than normal. And if you typically fall asleep with the TV on, set the timer for it to go off, so it doesn’t wake you in the middle of the night.

Best of all: If you get the proper amount of sleep, you won’t need to worry about #3!

8. Laugh out loud.

Laughter is the best natural medicine — and it’s free and enjoyable!

Get out of your comfort zone and try something you wouldn’t normally do once a day. If laughter doesn’t come easy, seek it out on YouTube, where there are thousands of hilarious videos at your fingertips!

9. Commit to one thing on this list.

There’s a difference between saying you’re going to do something and actually doing it. So commit to one just one health move on this list starting tomorrow, and eventually build to two, three or all!

Everything in moderation is key to Stay Healthy.