Anti-nutrients & The Foods That Keep Us Sick

How it started…

I’ll be the first to tell you that I couldn’t believe this stuff when I first started learning about it. I made getting my vegetables the center of my nutrition focus for years, especially once I became a nutrition coach. I encouraged my clients to “eat the rainbow” and help themselves to copious servings of carbohydrates over dietary fats. (Notice that ALL carbs are plant products.) 

I would blend spinach in my morning protein smoothie, everyday. I ate nuts and seeds most days. Grains, in some form, were a staple in my nutrition strategy. And while I always put a heavy focus on lean proteins, carbs were beginning to make up a large portion of my intake. 

This is what I was taught in my nutrition coaching program. This is what I coached, so this is what I lived. I wanted to lead by example. 

Over time I began to get headaches, or migraines, everyday. I became light and sound sensitive. I was chronically fatigued. I was battling with severe depression and the inability to manage my own emotions. I was using the restroom almost every hour. My systemic inflammation was at an all-time high, per a comprehensive metabolic panel.

I thought I was doing everything right but it literally felt so wrong. I was in pain all the time. 

What are anti-nutrients?

Anti-nutrients are chemical compounds found in plants and plant products. They can mimic other molecules in the body, bind to nutrients or molecules rendering them unusable, block the absorption of nutrients, and they can be carcinogenic (cancer causing). These properties interfere with digestion, and proper absorption and use of nutrients.

Anti-nutrients are a plant’s defense system. From an evolutionary standpoint, plants do not have the ability to physically defend themselves so they must produce chemical compounds that can protect them from environmental threats and stressors.

Plants also contain phytonutrients that are typically touted for their health benefits, including antioxidant or anti-inflammatory properties, however the negative effects that anti-nutrients can have on health outcomes outweigh the proclaimed benefits of phytonutrients. In fact, some phytonutrients are anti-nutrients (see section below on moderation).

Here are some common anti-nutrients and their effects in the body:

• Phytates - binds to minerals like calcium, iron, zinc, an magnesium decreasing absorption rate

• Oxalates - form insoluble crystals and deposits in tissues, can lead to kidney stones, inhibits calcium absorption

• Tannins - reduce absorption of minerals like iron

• Lectins - interferes with nutrient absorption and has adverse effects on gut health

• Protease inhibitors - interferes with protein digestion and absorption 

• Trypsin inhibitors- interferes with protein digestion, inhibits enzyme trypsin

• Amylase inhibitors - interferes with carb digestion, inhibits enzyme amylase

• Saponins - interferes with nutrient absorption, has negative effects on gut health

• Polyphenols - inhibits iron absorption

Soy is a prime example to help you further understand the impact of anti-nutrients. Soy is commonly known to have chemical properties called phytoestrogens that mimic the human sex hormone estrogen and block its effects in the body. Consuming soy products, regularly, may put you at an increased risk of hormonal imbalance. Furthermore, soy contains phytates and trypsin inhibitors that can reduce the absorption of some minerals like iron and zinc, two essential nutrients. 

Here is a list of phytoestrogens, specifically estrogen mimicking chemicals, found in plants: 

• Isoflavones 

• Lignans

• Coumestans

• Prenylflavonoids

• Resveratrol

• Mycoestrogens

• Enterodiol and Enterolactone

The Worst Offenders & What to do Next

I recommend drastically reducing your regular intake of the foods on this list, to start. Remove all processed foods, and seed oils* from your regular intake. Processing foods makes nutrients and anti-nutrients more available for absorption. Replace these foods with fatty cuts of red meat, and learn to eat as much of the fat and gristle as you can stomach (don’t force it!). From there, watch your body return to good or great health. Feel your symptoms begin to heal and go away. The more plant products you reduce or remove, the better. Period. 

Work hard to stay away from:

• Legumes: Beans (e.g., kidney beans, navy beans, and black beans), lentils, and chickpeas 

• Whole Grains: Wheat, barley, oats, and rice, etc

• Nuts and Seeds: Almonds, walnuts, peanuts, chia seeds and sunflower seeds, etc

• Spinach and Swiss Chard: Leafy greens like spinach and Swiss chard 

• Black Teas

• Soybeans: All Soy products

• Rhubarb

• Cassava

• Brussel sprouts

• Mushrooms

• Nightshade: Peppers, Eggplant, Tomato

• Kiwi fruit

*Remove ALL seed oils: soybean, corn, peanut, palm, palm kernel, canola, safflower, sunflower, cottonseed, grape seed, and rice bran. Remove all trans fats including partially and fully hydrogenated oils. Consume olive, coconut, and avocado oils very sparingly. 

Consume in “Moderation”

When digging deeper on this topic, you will find resources that tell you some of these anti-nutrients are safe for consumption “in moderation.” I’ll challenge that theory with a couple of questions:

• How do you consume these in moderation when government guidelines, legacy media, major universities and paid for propaganda recommend fully plant-based diets?

• How do you consume these in moderation when your body is not functioning properly and cannot send your brain the appropriate signals of hunger and satiety? 

How it’s going… Plant-free is the Way to Be

I know now that oxalate overload was causing many of my negative health symptoms.

I’ve been consistent with keto-carnivore for over a year. Now that I’m largely plant free I no longer experience headaches, migraines, or mood swings and I have sent my depression into remission. I have consistent energy, and never hit the snooze button in the mornings. I poop once a day :) 

There’s more, too! My skin is clear, I rarely have acne or skin irritations. I do not experience brain fog. I got my whole family and a bunch of friends on this nutrition strategy and they feel these results too, and more! 

Check out my previous blog on the benefits of keto/carnivore nutrition strategies.

What do I eat?

My diet revolves around fatty red meat, salt and grass fed butter. I eat lots of eggs, tallow, and lard. I think I eat too much cheese but it sits well with me. I occasionally eat chicken, pork, hot dogs, sausage and bacon. I occasionally eat fermented vegetables like sour kraut, pickles, and kimchi and I make my own fermented milk at home called kefir. 

I use condiments and seasonings to my liking. I go through phases where I use them more liberally, and I go through phases where I do not use any at all. Remember, your nutrition always exists on a continuum.

Check out my previous blog on Navigating the Carnivore Diet. Scroll down to view my Keto-Carnivore Continuum.

If you focus your intake on fatty red meat and these foods listed above you will notice a difference in the expression of your physical and mental health. I’m not going to lie, it takes hard work and a strong “why.” So know what your main goal is, and know exactly from where your motivation comes.

My BIG goal is to grow a healthy strong family, and I know that starts with me.

Always remember, any changes you decide to make to your nutrition strategy should be done with the support of your medical care team, and maybe a coach. My blogs are never intended to be taken as formal coaching or advice.