Hello,
I have a question regarding antinutritional substances in legumes. What is the best way to eliminate these substances? It is usually stated that soaking, cooking, and rinsing are effective methods.
However, I have also heard that legumes should not be cooked with salt, and that salt should only be added after cooking. Is this true?
The greatest reduction of antinutritional factors can be achieved through thorough cooking, preferably in a pressure cooker—the combination of high temperature and pressure is capable of breaking down the structure of these undesirable components. However, it is beneficial to soak the legumes for a longer period beforehand or even to sprout them, both methods result in the reduction of antinutritional substances.
Legumes have a relatively high absorption capacity, meaning they can absorb a larger amount of salt during cooking, which increases the sodium content in the diet and subsequently the load on the kidneys and cardiovascular system. For this reason, it is recommended to add salt only after the preparation is complete, and the overall amount of salt used will be significantly lower in relation to the flavor effect.
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.