Regardless, it seems very odd to me that compounds that have the potential to kill cancer cells are targeted as a harmful component of foods we eat. To summarize : saponins are shown to have many positive impacts on human health and have the potential to kill cancer cells in a petri dish 10 , I found one site that states saponins damage red blood cells, interfere with thyroid function, and inhibit enzymes in the body.
They only provided one reference for this claim and it linked to an article that showed saponins kill leukemia cells. This is a clear example of why you need to check the sources of information you read, especially about nutrition. So many unqualified people spread messages that have absolutely no basis in science. I also frequently find people using references for petri dish or animal model ex.
Phytic acid is the storage form of phosphorous in many plants including legumes, grains, nuts and seeds Phytic acid is not metabolized by humans because we lack the enzyme needed to break it down Luckily, there are ways to overcome some of the effects of phytic acid and increase nutrient absorption. Firstly, soaking and cooking legumes and grains shows a reduction in phytic acid, and subsequent increase in mineral absorption 12 , 13 , Second, fermentation has been show to help lower phytic acid content of grains and the same could hold true for legumes 12 , 13 , Specifically looking at iron absorption, addition of vitamin C to a meal can increase iron absorption and overcome some of the effect phytic acid has on decreasing iron absorption Phytic acid can be a concern for decreased mineral absorption, but many common cooking methods for legumes soaking and cooking can help overcome this 12 , 13 , Eating vitamin C with a meal can also overcome decreased iron absorption Foods that contain phytic acid are an important source of nutrition for humans, especially those on a plant-based diet.
And, just as with lectins and saponins, phytic acid has been shown to exert positive effects in humans. In short, phytic acid has been shown to be an antioxidant , and may protect against kidney stones and some types of cancer more research is needed 12 , Phytic acid may also help lower risk of cardiovascular disease, and could have a blood sugar and lipid cholesterol lowering effect although more research is needed in humans So once again, the claims that phytic acid in food is harmful, unhealthy, and a reason to avoid eating legumes, does not hold true.
Legumes do contain carbohydrates; however, they contain complex carbohydrates along with fibre and significant protein content. Fibre and protein both help mediate the absorption of carbohydrates from food into the bloodstream. For people concerned about the amount of carbohydrates they eat ex. However, there may be some work required to figure out how your body reacts to carbohydrates and what this might mean for taking insulin or other diabetes medications.
Please work with a dietitian to help you navigate this. FODMAPs Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols are a group of carbohydrates that are poorly digested or absorbed in the small intestine of some people. If left undigested, they travel into the large intestine where they ferment by the good bacteria there. This can cause gas, bloating , and other unpleasant gastrointestinal symptoms especially for people with a digestive disorder.
So why are nuts fine to eat, but lentils are problematic? The key is in how much you eat: this is why nuts are fine in moderation, while legumes and beans are discouraged. Beans and legumes, unlike nuts and vegetables, are the primary source of calories for many people around the world, and eating foods so rich in phytic acid as nutritional staples is quite unhealthy. Thus, basing your diet on these foods can lead to severe nutritional deficiencies.
In addition to their phytic acid content, legumes are also FODMAPS , meaning that they contain a type of carbohydrate called galacto-oligosaccharides that can cause unpleasant digestive problems for some people, especially people who already have IBS or similar digestive problems. Another drawback of these foods is their lectin content. Lectins are proteins found in almost all kinds of foods, but not all lectins are problematic.
Different people react to different lectins, which is why, for example, some people are fine with eating members of the nightshade family, and other people react to them. Potentially toxic lectins are highest in grains, legumes, and dairy. In the body, lectins damage the intestinal wall, contributing to leaky gut, with all its associated digestive and autoimmune problems.
Thus, making beans and legumes a regular feature in your diet can significantly contribute to gut irritation and permeability. One cup of black beans , for example, has approximately calories, with around of those being from carbs.
Your mileage may vary of course, and some legumes have a higher protein content than others. In the long term, this could contribute to weight gain and metabolic problems like insulin resistance. Peanuts are probably the sneakiest type of legumes, if only because of their name. Like other legumes, peanuts are problematic because they contain lectins and phytic acid, but peanuts also bring a new guest to the party: aflatoxins.
Especially in people with mold sensitivities, peanuts are a particularly concerning type of legume. Unlike many other types of lectins, peanut lectins are also very difficult to destroy by cooking. Another type of legume that deserves special mention is soy. Some vegans seem to subsist entirely on soy products — soy milk with their cereal in the morning, edamame salad for lunch, and tofu stir-fry for dinner.
As well as the same lectins and phytic acid as other legumes, soy has one particular nasty downside: phytoestrogens. Like environmental estrogens , these chemicals mimic the action of estrogen in the body. Most alarmingly, phytoestrogens have been linked to breast cancer and disruption of normal thyroid function. Current research does not support any need to exclude foods with lectins from your diet.
One exception are those with irritable bowel syndrome or multiple sclerosis. People with these conditions may be more sensitive to lectins and benefit from a diet lower in lectins. If you have questions about nutrition, ask your primary care clinician for a referral for nutrition counseling. Back to News Print. Are Lectins Harmful? How to Denature Lectins Soak dried beans overnight before cooking. Lectins are water-soluble and can be washed off.
Canned beans are already cooked, and packed in liquid, so they are already low in lectins.
0コメント