Should you Avoid Plants?  

What are plant toxins?

Are plants a hormetic type of stressor?

1. Lectins:
   • What are they?: Lectins are proteins that can bind to specific carbohydrates. They are found in various plants, especially in legumes, grains, and some vegetables.
   • Effects: Some lectins can be toxic or antinutritional. They may interfere with nutrient absorption or cause digestive discomfort in sensitive individuals. Cooking or soaking can help reduce lectin content in foods.
2. Phytates:
   • What are they?: Phytates, or phytic acid, are natural compounds found in seeds, grains, and nuts. They are a storage form of phosphorus in plants.
   • Effects: Phytates can inhibit the absorption of certain minerals, such as calcium, magnesium, iron, and zinc. Soaking, sprouting, or fermenting foods can reduce phytate levels and enhance mineral absorption.
3. FODMAPs:
   • What are they?: FODMAPs are fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. They are types of carbohydrates found in various foods, particularly many fruits, vegetables, grains, and dairy products.
   • Effects: FODMAPs can cause gastrointestinal symptoms like gas, bloating, and diarrhea in individuals with irritable bowel syndrome (IBS) or other digestive disorders. A low-FODMAP diet can help alleviate these symptoms.
4. Phytic Acid (a component of phytates):
   • What is it?: Phytic acid is the primary form of stored phosphorus in plant seeds, especially in grains, legumes, and nuts.
   • Effects: As mentioned earlier, phytic acid can hinder the absorption of essential minerals like calcium, iron, magnesium, and zinc.
5. Oxalates:
   • What are they?: Oxalates are naturally occurring compounds found in various plant foods, especially leafy greens, rhubarb, and some fruits and vegetables.
   • Effects: Oxalates can contribute to the formation of kidney stones in susceptible individuals. People with a history of kidney stones are often advised to limit high-oxalate foods.

Other plant toxins include compounds like alkaloids in some nightshade plants, cyanogenic glycosides in certain seeds and roots, and goitrogens in cruciferous vegetables. These toxins are generally not a concern when these foods are consumed in moderation or properly prepared/cooked.

It’s essential to note that not everyone is equally sensitive to these compounds, and most people can consume these foods without any issues. Additionally, cooking, soaking, and processing can often reduce the levels of these substances, making the foods more digestible and nutrient-rich.

Certain foods are known to be relatively high in oxalates, lectins, phytic acid, or FODMAPs. Here’s a list of foods rich in each of these compounds:

High-Oxalate Foods: Oxalates can contribute to the formation of kidney stones in susceptible individuals. It’s important to note that cooking these foods can reduce oxalate content:

1. Spinach
2. Swiss chard
3. Beets
4. Rhubarb
5. Almonds
6. Cocoa powder
7. Sweet potatoes
8. Okra
9. Parsley
10. Grits (cornmeal)

High-Lectin Foods: Lectins are proteins that can be antinutritional or cause digestive discomfort in some individuals. Cooking and soaking can help reduce lectin content in these foods:

1. Legumes (especially raw or undercooked): Beans, lentils, peanuts
2. Grains: Wheat, barley, rice
3. Nightshades: Tomatoes, potatoes, eggplants, peppers
4. Dairy: Milk, cheese (casein is a lectin)
5. Nuts and seeds: Especially when raw

High-Phytic Acid Foods: Phytic acid can inhibit the absorption of certain minerals. Soaking, sprouting, or fermenting can reduce phytate content in these foods:

1. Whole grains: Wheat, oats, rice
2. Legumes: Beans, lentils, chickpeas
3. Nuts: Almonds, walnuts
4. Seeds: Sunflower seeds, flaxseeds
5. Bran

High-FODMAP Foods: FODMAPs are fermentable carbohydrates that can cause digestive discomfort, particularly in individuals with irritable bowel syndrome (IBS). A low-FODMAP diet aims to reduce these foods:

1. Fructose-containing foods: Apples, pears, honey, high-fructose corn syrup
2. Lactose-containing foods: Milk, yogurt, soft cheeses
3. Fructans: Wheat, onions, garlic
4. Galactans: Legumes (beans, lentils)
5. Polyols: Certain fruits (e.g., avocados, cherries) and artificial sweeteners (e.g., sorbitol, xylitol)

Keep in mind that tolerance to these compounds varies from person to person. While some individuals may experience adverse effects when consuming high levels of these substances, many people can enjoy these foods without any issues. If you have specific dietary concerns, intolerances, or medical conditions, it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance on managing your diet.

Plant toxins and anti-nutrients are terms used to describe naturally occurring compounds found in various plant-based foods that can have adverse effects on human health or nutrient absorption. Here’s a breakdown of these concepts:

1. Plant Toxins:
   • Plant toxins are compounds produced by plants for various purposes, such as defending against herbivores, pests, or pathogens. These compounds may be toxic to humans when consumed in large quantities or in certain forms.
   • Some examples of plant toxins include lectins, alkaloids, oxalates, cyanogenic glycosides, and goitrogens.
   • The effects of plant toxins can vary, from causing mild digestive discomfort to more severe health issues. However, it’s important to note that the presence of these toxins doesn’t mean that a food is inherently harmful. Many plant-based foods containing these compounds are perfectly safe and nutritious when consumed in moderation or with proper preparation.
2. Anti-Nutrients:
   • Anti-nutrients are compounds found in foods that can interfere with the absorption or utilization of essential nutrients in the human body.
   • Some common anti-nutrients include phytates (or phytic acid), tannins, oxalates, and protease inhibitors.
   • While anti-nutrients can hinder the absorption of certain vitamins and minerals, they are not necessarily harmful in moderate quantities and may have other health benefits. For example, some anti-nutrients, like phytates, have antioxidant properties and may reduce the risk of certain diseases when consumed as part of a balanced diet.

What about this statement “It’s important to understand that the presence of plant toxins and anti-nutrients in foods is not a reason to avoid plant-based diets.  In fact, many plant foods rich in these compounds also provide essential nutrients, fiber, and other health-promoting compounds. Additionally, cooking, soaking, sprouting, and fermenting can often help reduce the levels of these compounds in foods, making them more nutritious and digestible.”

Plant fiber is not digestable – but people still claim that we need the plant fiber for our micorbiome.

Truth?  It it causes more harm than good?  But what if we properly prepare vegetables as soak, sprout and ferment?

Plant fibers can be challenging to digest because they are composed of complex carbohydrates that the human digestive system has difficulty breaking down.

There are a few key reasons why plant fibers can be hard to digest:

1. Structural Complexity: Plant fibers are primarily made up of cellulose, hemicellulose, and pectin, which are complex polysaccharides. These compounds have strong, rigid structures that give plants their structural integrity. Our digestive enzymes are not well-equipped to break down these complex structures efficiently.
2. Lack of Digestive Enzymes: Humans lack the necessary enzymes to cleave the chemical bonds within cellulose and hemicellulose. In contrast, herbivores like cows and sheep have specialized stomachs with bacteria that can ferment and break down plant fibers more effectively.
3. Fermentation: Some plant fibers can be fermented by the beneficial bacteria in our gut, particularly in the colon. While this fermentation process can yield energy and certain nutrients, it also produces gases (like carbon dioxide and methane) and short-chain fatty acids, which can cause bloating, gas, and other digestive discomfort in some individuals.
4. Bulk Formation: Plant fibers have a high water-absorbing capacity and can swell in the digestive tract, increasing the bulk of the stool. While this is generally considered healthy and can aid in regular bowel movements, excessive fiber intake can lead to diarrhea or gastrointestinal discomfort.
5. Potential for Anti-Nutrient Presence: Some plant fibers may also contain anti-nutrients, like phytates and oxalates, which can further inhibit the absorption of essential minerals in the digestive tract.

Despite these challenges, plant fibers have numerous health benefits. They promote regular bowel movements, help maintain a healthy gut microbiome, reduce the risk of certain diseases (such as colon cancer), and regulate blood sugar levels. Additionally, many plant-based foods are rich in vitamins, minerals, and antioxidants, which can outweigh the difficulty of digesting their fiber.

For individuals who struggle with digesting plant fibers, it may be helpful to gradually increase fiber intake to allow the gut to adapt, drink plenty of water to aid digestion, and choose cooking or processing methods that make certain fibers more digestible (e.g., cooking vegetables).”

A meat-based diet typically lacks the abundant dietary fiber found in plant-based diets, which is a primary source of nutrition for the beneficial bacteria in the gut microbiome. However, it is possible to incorporate some fiber into a meat-based diet through specific food choices and certain strategies. Here are some ways to provide fiber for the microbiome on a meat-based diet:

1. Low-Carbohydrate Vegetables: While meat is the primary focus of a meat-based diet, you can still include low-carbohydrate vegetables like leafy greens (e.g., spinach, kale, arugula), broccoli, cauliflower, asparagus, and zucchini. These vegetables contain dietary fiber and can be added to your meals to provide some fiber for your microbiome.
2. Avocado: Avocado is a unique fruit that is relatively low in carbohydrates but high in fiber, particularly soluble fiber. It can be a good source of fiber on a meat-based diet and can be added to salads or consumed on its own.
3. Nuts and Seeds: Some nuts and seeds, such as almonds, chia seeds, and flaxseeds, are relatively low in carbohydrates and provide fiber. However, it’s essential to consume them in moderation due to their calorie density.
4. Berries: Certain berries, like raspberries and blackberries, are lower in carbohydrates compared to other fruits and contain fiber. They can be included as a dessert or snack option.
5. Supplements: If you have specific dietary restrictions or find it challenging to incorporate fiber from whole foods, you can consider dietary fiber supplements. Psyllium husk and glucomannan supplements, for example, are rich in soluble fiber and can be taken with water.

It’s important to note that while it’s possible to include some fiber in a meat-based diet, the total fiber intake will likely be lower than in a plant-based diet. This reduction in fiber may impact the diversity and health of your gut microbiome, as beneficial bacteria thrive on a diet rich in fiber.

https://shawnwells.com/2020/07/your-guide-to-lectins-phytates-oxalates/

Alternative to plants

We’ve evolved to eat a wide variety of foods. Both animal-based and plant-based. The media selectively pushes the ‘plant forward’ mindset and due to several decades of believing that red meat and animal products like dairy and eggs are the cause of heart disease, obesity and other metabolic disorders, many people are still afraid to eat these foods.

Animal-based foods do contain higher amounts of saturated fats and cholesterol – but this isn’t a problem! Meat and eggs are actually healthy foods that we can thrive on. Firstly, they are very nutrient dense and are a major source of all the macro- and micronutrients, vitamins, minerals we need in a more bioavailable form as they don’t contain any of the antinutrients we have mentioned above that prevent us from absorbing and using the precious nutrients they provide.

Secondly, scientists have uncovered the truth about red meat and saturated fats and cholesterol in particular, and proved that they aren’t in fact detrimental to our health. (It’s other lifestyle factors as well as the quality of the food – whether it is grass-fed or grain-fed, for example – that are important.)

Gram for gram, every micronutrient, except for vitamin C, in red meat far exceeds that in carrots and apples. When looking at organ meats, the micronutrient content is even greater, including for vitamin C. Let’s take a look at some of the micronutrients contained in some animal-based foods:
Beef – high in iron, creatine, conjugated linoleic acid (CLA), selenium, vitamin B12
Salmon – high in iodine, omega 3’s, vitamin B6, D & E, potassium
Eggs – high in biotin, choline, folate, vitamin B5, vitamin K2
Butter – high in butyrate, calcium, vitamin A, E & K2
Liver – high in vitamin A, E, K, all the B vitamins, copper, zinc, selenium & iron

Most plant-based foods lack the following essential nutrients: vitamin A, B12 and D3, essential fatty acids EPA & DHA, heme iron and collagen. And, while they may have other minerals and vitamins, their absorption is prevented by antinutrients. Plant-based foods also provide incomplete forms of protein, which means they don’t contain the full spectrum of amino acids we require to build muscle. Lastly, iron, a mineral that is important for many metabolic processes, is in a form called non-heme iron which is poorly absorbed by the body, in contrast to heme iron found in animal sources.

I am not saying you should cut out all plants and eat only animal foods. We need some plant foods as they feed our gut microbiome and aid in digestion. What I am saying, however, is that plants aren’t as healthy as they’ve been made out to be and if you’ve been searching for optimal health, you need to consider the ‘dark side’ of plants. Including more animal based products into your diet while limiting, or at least being selective about the plant foods you consume, may help to take your health to the next level. That joint pain, the never-ending fatigue or the bloating you’ve been experiencing might just disappear when you focus on reducing the impact of antinutrients in your diet.

In summary…

Antinutrients are natural chemicals produced by plants that cause negative side effects when eaten. They include lectins, phytates, oxalates and gluten, but there are more.

Although only certain individuals are sensitive to particular antinutrients, they can cause digestive issues, inflammation and other related disorders, as well as block the absorption of important nutrients from food. Following a diet that focuses on eliminating specific foods rich in antinutrients, incorporates preparation techniques that reduce antinutrient content and emphasizes quality protein and fewer carbohydrates is the optimal way to combat an antinutrient sensitivity.

Lectins: Indigestible proteins that pass through the gut to the intestine unchanged. They bind to carbohydrates, the cells lining the intestine, and prevent the absorption of nutrients in the gut.
Phytates: Main storage form of phosphorus in seeds. They bind to minerals like zinc and iron and prevent their absorption. Some may be beneficial to health.
Oxalates: Binds to minerals, especially calcium forming crystals that can contribute to kidney stones, joint pain and inflammation.

The bigger picture

When it comes to whole-foods, they’re generally healthy, but there are some caveats. Plant foods are good for us, but they can also be bad for us. It just depends on the type of plant, when you consume them and how you prepare them.

Focusing on your diet is the best way to mitigate their negative side effects and with some self-experimentation, investigating which foods you react to, you can narrow in on which antinutrients you’re particularly sensitive to.

Are you aware of antinutrients in your diet? And have you made any changes to try and reduce them? I’d love to know!

Please share this with someone you think may benefit from this information, and tag me so I can see @ingredientologist. I believe this is a topic we need to be speaking more about, and not just sitting back and listening to the mainstream media.