Soaking, Sprouting, Fermenting – Are They Right for You? Lectins, Oxalates and Phytates: Explained
If you follow a vegan, vegetarian, or primarily plant-based diet, the answer is a resounding YES!
Let’s start with anti-nutrients. These compounds—found in grains, legumes, beans, and nuts—can hinder the body’s absorption of key minerals like zinc, iron, calcium, and magnesium. The main culprits are phytates, oxalates, and lectins. Plants naturally produce these compounds as a form of defense against their environment.
If you suffer from an autoimmune condition, then lectins may bring on a flare-up. If it’s osteoporosis that is bothering you, then oxalates will prevent calcium absorption, lowering bone density further. Lastly, if you are anaemic, then phytates may exacerbate this by preventing iron absorption.
To optimise digestion and nutrient absorption, it’s essential to reduce or eliminate anti-nutrients. Here’s how:
1. Sprouting: Sprouting grains, beans, and legumes is the most effective way to reduce anti-nutrients. Many health food stores now offer pre-sprouted options if you’d prefer the convenience.
2. Soaking: For partial reduction, soak grains, beans, and legumes overnight, then boil grains for 10 minutes and beans/legumes for around 30 minutes. Discard the soaking water before cooking them as desired.
3. Nuts and Seeds: These only need to be soaked overnight. Alternatively, you can buy ‘activated’ nuts and seeds, though they’re often quite pricey.
4. Blanching Vegetables: Some vegetables, especially leafy greens like spinach and kale, are high in oxalates. Blanching them briefly or boiling sturdier vegetables (such as potatoes and carrots) for about 10 minutes before discarding the water helps reduce oxalate content.
5. Fermenting: Fermenting is another fantastic way to enhance nutrient availability. Simply wash, cut, and store vegetables in brine for a few days—an easy and effective method.
With these practices, your digestion will improve, and your body will better absorb nutrients. All it takes is a little extra planning.