(based upon research – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/)
LEGUMES –
Anti-Nutrients = LECTINS/ OXALATES/ PHYTATES
Best prepared by Soaking/Boiling/Pressure Cooking/Sprouting/Steaming/Fermenting
- Black beans
- Navy beans
- Kidney beans
- Soybeans
- Green beans
- Pinto beans
- Fava beans
- Adzuki beans
- Chickpeas
- Alfalfa
- Lentils
- Peas
- Peanuts
Anti-Nutrients may increase by Roasting/Baking/Grilling
CEREAL GRAINS –
Anti-Nutrients = LECTINS/PHYTATES
Best prepared by Soaking/Boiling/Pressure Cooking/Sprouting/Fermenting
- Wheat
- Oats
- Barley
- Rye
- Sorghum
- Corn
- Quinoa
- Buckwheat
- Millet
Anti-Nutrients may increase by Roasting/Baking
SEEDS –
Anti-Nutrients = LECTINS/PHYTATES
Best prepared by Soaking/Boiling/Pressure Cooking/Sprouting/Fermenting
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Poppy Seeds
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Watermelon Seeds
Anti-Nutrients may increase by Roasting/Baking
NUTS –
Anti-Nutrients = LECTINS/PHYTATES/PHYTOESTROGENS/TANNINS
Best prepared by Soaking/Sprouting/Peeling skin/Fermenting
* Almond
• Beech
• Brazil nut
• Cashew
• Chestnut
• Pepita
• Hazelnut
• Filbert
• Hickory
• Pecan
• Macadamia
• Pili
• Pistachio
• Walnuts
• Black walnut
• Water chestnut
Anti-Nutrients may increase by Roasting/Baking/Boiling/Steaming
FRUITS –
Anti-Nutrients = LECTINS/PHYTOESTROGENS/TANNINS
No one method of preparation indicated for reduction of all anti-nutrients
Anti-Nutrients may increase by Roasting/Baking/Boiling/Steaming/Fermenting
VEGETABLES –
Anti-Nutrients = LECTINS/PHYTOESTROGENS
No one method of preparation indicated for reduction of all anti-nutrients
Anti-Nutrients may increase by various cooking methods, dependent upon the vegetable
SPINACH
SWISS CHARD
SORREL
BEET GREENS
BEET ROOT
RHUBARB
Anti-Nutrients = OXALATES
Best prepared by Soaking/Boiling/Steaming
Anti-Nutrients may increase by Roasting/Grilling/Baking
BRASSICA VEGETABLES
Anti-Nutrients = GOITROGENS
Best prepared by Steaming/Boiling
- Kale
- Brussels Sprouts
- Cabbage
- Turnip Greens
- Chinese Cabbage
- Broccoli
SOY/SOY PRODUCTS
FLAXSEEDS
Anti-Nutrients = PHYTOESTROGENS
DARK CHOCOLATE
Anti-Nutrients = PHYTATES
COCOA POWDER
TEA
Anti-Nutrients = TANNINS
Best prepared by Cooking
