Antinutrients

Hello,

I would like to ask whether the shell of mung beans is consumed after sprouting. Can I serve these sprouted mung beans, following all the principles of proper sprouting (soaking, rinsing, sprouting, storing in the fridge), in a reasonable amount to a 13-month-old child?

Thank you very much in advance for your response.

For legumes in general, it is always more advantageous to prefer grains without husks (if, of course, possible). Sprouted mung beans offer the possibility to easily remove the husk; at least for children, try to eliminate these concentrated sources of fiber and phytates as they are an undue burden on the digestive tract.

Hello, I would like to ask whether it is necessary to soak poppy seeds and if I can include them in the diet of a child from 1 year old. Thank you.

You can soak poppy seeds, as the same rules apply to them as with other seeds and nuts, meaning that soaking reduces the amount of antinutritional substances. Children from the age of 1 can consume poppy seeds, but always monitor the amount due to the content of alkaloids. Since the content of undesirable opioids depends on the degree of ripeness, you will never have the assurance with commercially produced poppy seeds that, despite regulatory efforts, you have purchased only truly ripe seeds. Therefore, it is advisable to introduce poppy seeds into the diet gradually and in small doses.

It is appropriate for a 1-2 year-old child to consume legumes daily, provided that the amount of antinutritional factors is reduced and, in terms of protein, they are supplemented with animal proteins throughout the day.

In this age, it is important to monitor the following factors in relation to proteins:

1. Origin.
The ratio between plant-based and animal-based proteins is generally addressed as approximately 30:70, which is presented as metabolically advantageous. However, take these values with a grain of salt and mostly as a general guideline, as they aim to ensure a sufficient supply of essential amino acids, which are more readily available from animal foods. If you succeed in processing legumes in such a way that significantly reduces antinutritional components, their daily consumption in moderate amounts is acceptable.

2. Quantity and distribution throughout the day.
Here, it is necessary to do a little counting, not in the sense of tracking every gram, but rather by monitoring their sources on the daily plate. Generally, each main meal should include a substantial source of protein. It is therefore up to each parent to ensure this for the child in the form of eggs, dairy products, meat/fish, or easily digestible legumes. If legumes are consumed once a day, the approach is reversed - meaning legumes serve as a supplement to animal sources.

Hello,

I would like to know how fiber is dealt with in low-carb (LC) diets. Specifically, I am a bit confused by the guidelines in ZOF, where it is "possible" to increase fiber intake to 100g (based on my values :)).

I understand that protein intake remains the same as in high-carb (HC) diets. Carbohydrates are set to 120-150g (I understand this is individual, in my case, the app "allowed" me to go up to 25% of the total intake. Fats are calculated accordingly. BUT! What about fiber? Given that carbohydrates are significantly "reduced," is the optimal fiber intake still 25-35 grams? Or more? (In ZOF, a range of 30-100 was offered). Or should we stick to 30g per 2000kcal, as mentioned in lesson 6? To simplify the question, how should fiber intake be managed in the case of LC?

Thank you for the response and for this course. :)

When it comes to fiber intake, similar rules apply as with protein, meaning its recommended intake falls within a relatively narrow range of values. The originally recommended values of 25-35 g per day for an adult are being replaced by the ratio of 15 g of fiber for every 1000 kCal consumed. This applies to both HC and LC dietary regimes.

Consider that these are average recommended values for adults. If intake begins to fall below the lower threshold, it results in insufficient nourishment of probiotic cultures in the intestines, affects intestinal peristalsis, and disrupts the pH stability in various parts of the intestinal tract. On the other hand, excessive intake is risky due to increased mechanical stress on the intestinal wall, and the antinutritional properties of such a diet become more pronounced. If you wish to increase fiber intake, it is necessary to have a healthily functioning digestive tract and to gradually adapt to higher values. The fact is that our ancestors from the hunter-gatherer era consumed fiber in amounts exceeding 100 g daily; however, following this in modern times is not quite advisable. Therefore, consider the upper limit in tasks as having purely educational value.

Hello,

I am interested in the effect of salt on the level of antinutritional substances. I add rock salt to the water in which I soak seeds and nuts; does this lead to greater elimination of antinutrients? I ferment grains and legumes with lactic bacteria; is there a benefit to adding salt here as well?

Thank you for your response.

When attempting to reduce the content of antinutritional substances, it makes sense to use a small amount of salt during soaking. The reason for this is that salt supports the activation of enzymes that deactivate enzyme inhibitors present in nuts and seeds. The result is a better breakdown of phytic acid, which is found in high concentrations in nuts and seeds (including legumes and grains).

In the case of grain fermentation using lactic acid bacteria, it is not absolutely necessary to use salt, as these bacteria have the main effect by lowering the pH of the environment through the production of lactic acid. This, combined with a slightly higher temperature, is a key factor for the activation of enzymes that break down phytates. However, if you do use salt, it won't harm anything...