I posted raw food, cooked food, and anti-nutrition on 2017-7-17. Reader KwokTai Choy left a message on 2023-11-26:
"Read the article on November 26th of plants' — lectin, which mentioned that this article said, "In the United States, there are almost no vegetables that cannot be eaten raw." I live in Hong Kong, so please ask how to consider/judgment whether a certain type of vegetable (even all ingredients) can be eaten raw. Should all ingredients containing "anti-nutrition" be cooked before eating? Is a food database that is authoritative (but also clarified, using the food ingredients that ordinary people understand) available for reference? ”I am eating raw, cooked, and anti-nutrients in this article: "The so-called "anti-nutrients" are "elements that will hinder the absorption of nutrients by humans." Regarding "antigen anti-nutrients", there are countless articles on the Internet saying how scary they are. Especially in Taiwan, several famous doctors or famous speakers love to say that raw vegetables contain a variety of "anti-nutrients", so they must be cooked before they can be eaten. The vegetables they most often say are cauliflower, cauliflower, cauliflower, and mushrooms. And sure, in Taiwan, I have never seen this kind of vegetables in the salad bar. But in the United States, this type of vegetables is almost a must-have in a salad bar, and it is also my favorite. So, I can say without reservation that the "anti-nutrient" of this type of vegetables is not resistant to nutrients at all, and it is suitable for raw food or cooked food. In short, the so-called "antigen" is a very knowledgeable noun that sounds very knowledgeable but does not have much practical meaning. For most people, almost all vegetables are eaten raw. In fact, eating raw and cooked food can help you get nutrients more comprehensively. ”
Regarding the pros and cons of anti-nutrients, the one that is most pertinent about the pros and cons of anti-nutrients is Are Anti-nutrients Harmful? (Is anti-nutrients harmful?) (Last review in January 2022). I translate the key points as follows (red words):
Nutrients are substances that nourish the growth and survival of plants and animals, and the reason why anti-nutrients are called anti-nutrients is because they can prevent the absorption of nutrients. Anti-nutrients are naturally found in animals and in many plant-based foods. In plants, they are compounds designed to prevent bacterial infections and eating by sapods.
It is not clear how much nutrients we lose in our diet due to anti-nutritional quality, and the impact is different from individuals, depending on personal new dynasty and how food is cooked and prepared. Many anti-nutrients, such as phytate, lectin and glucosinolate, can be removed or deactivated by soaking, sprouting or boiling food before consumption.
Another consideration is that these anti-nutrient materials affect the absorption of nutrients in the same meal. Therefore, to reduce this risk, it is recommended to avoid eating large amounts of foods containing anti-nutrients in one meal and eating a balanced diet containing multiple foods throughout the day.
Please remember that anti-nutrients may also be health-benefits. For example, phytic acid has been found to lower pyrosterol, reduce digestion and prevent sudden rise in blood sugar. Many anti-nutrients have antioxidant and anti-cancer effects, so it is not recommended to avoid using them altogether.
Conclusion: Although some foods may contain residual nutrients after processing and cooking, eating these foods has more than any potential negative effects on health. Eat multiple nutrients every day to avoid eating a large amount of single food at a time, which helps offset the minor loss of nutrient absorption caused by anti-nutrients.
For food types that can be eaten raw, please refer to
https://cf.ltkcdn.net/vegetarian/files/1673-Raw-Food-List.pdf
https://www.raw-foods-diet-center.com/list-of-raw-foods.html
Original text: Is "anti-nutrient" really anti-nutrient?Editor: Gu Zihuan