Antinutrients in nuts, is there solid scientific data backing it up, or is it some kinda of hype? Where did it came from and what should one think of it in 2022?
Nonsense. All this talk about lectins and anti-nutrients in super healthy foods is so weird.
Nuts are strongly associated with decreased mortality and positive health outcomes, and are a staple food in many of the blue zones etc.
And same with the nonsense about lectins in beans and other things. High bean consumption is literally one of the best predictions for longevity and are consumed by all the world’s longest loving groups(blue zones).
Some nuts (brazil nuts for example) have very large amounts of phytic acid which can interfere with the absorption of calcium, iron, phosphorus, and zinc. From what I understand, as long as you aren’t eating them by the handful every day you will be fine. To be honest, in the case of brazil nuts you should not be having more than 1-3 a day anyway, on account of the high selenium content.
“Anti-nutrient” is a silly, populist term. It can mean a lot of things but mainly they are not too bad for you if they come from food consumed in an otherwise healthy amount. Mostly you will hear about them in foods that are a net positive for your body.
However, I do believe you should heavily restrict nuts and seeds, because they are typically high in polyunsaturated fats which are prone to oxidation, and oxidized fats are a real health concern. Research around poly consumption from whole foods is not too advanced right now but assuming you don’t farm your own nuts I would not count on them being completely unoxidized, and some oxidation can happen inside your body. An ounce a day is probably enough.
If you want to reduce the anti nutrients in your nuts, follow the ancient tradition or soaking them in warm water overnight, maybe even letting them sprout, and then dehydrating them. This makes them easier to digest.
I roast almonds a little; but I think more than a handful of nuts is generally not worthwhile, and even that, I only do once or twice a week - and I don’t tend to use them as toppings, so I don’t worry about it. Sprouted stuff is a good approach. If proper testing shows you are deficient in something, it could matter. Beats me if anyone knows how to test our practical levels of nutrients, though.
I can’t cite my source but i would swear i read something along the lines of “some nutrients or ‘anti-nutrients’ put healthy stresses on the body that make it more robust.” Makes sense to me but again no source, someone help me out if you have one
There is the chance of lower iron and zinc absorption, and that is generally not good. But lower iron absorption can be good in the case of hereditary hemochromatosis, which is not too uncommon for people of Northern European ancestry. Additionally, there is the possibility for lower lead and cadmium absorption, which is good.
So, as with a lot of things in nutrition, it is a double edged sword.