Advisory

Saponins

Saponins are a group of chemical compounds naturally occurring in many plants. They are known for their health benefits, including supporting the immune system, reducing cholesterol levels, and preventing certain types of cancer. Saponins also act as antioxidants that protect the body from harmful free radicals.

In the field of nutrition, saponins are valued for their ability to improve digestion and support gut health. They may also help regulate blood sugar levels and promote healthy weight. Saponins are found in many types of fruits, vegetables, and herbs, including beans, chickpeas, beets, spinach, and quinoa.

Hello,
I would like to ask if the saponin content in raw vegetables can be reduced through culinary preparation? And how does steaming affect these substances?
Thank you very much for your response.

Saponins have hydrophilic properties, so they dissolve quite well in water. Their amount in food can be significantly reduced not only by peeling, washing, or soaking but also by cooking (including steaming), as well as by sprouting and fermentation.

Hello,
I would like to ask whether the saponin content in raw vegetables can be reduced by cooking?
And how does steaming affect antinutritional substances?
Thank you very much for your response.

Saponins have hydrophilic properties, so they dissolve relatively well in water. You can significantly reduce their amount in food not only by peeling, washing, or soaking, but also by cooking (including steaming), or by sprouting and fermentation.

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.

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