7 reasons to choose Meat over Lentils
Lentils are full of...
1. Phytates (Phytic Acid)
Impact: Binds to minerals such as iron, zinc, calcium, magnesium, and manganese, forming insoluble complexes that are not easily absorbed by the body.
Prevalence: Common in legumes, grains, and seeds.
2. Lectins
Impact: Bind to the intestinal lining, potentially interfering with nutrient absorption and damaging the gut barrier if consumed in large amounts or improperly prepared.
Prevalence: Found in all legumes.
3. Tannins
Impact: Inhibit the absorption of iron by forming insoluble complexes.
Prevalence: Found in varying amounts depending on the type of lentil.
4. Oxalates
Impact: Bind to calcium, forming calcium oxalate, which reduces calcium absorption and may contribute to kidney stone formation in susceptible individuals.
Prevalence: Found in smaller amounts compared to other anti-nutrients.
5. Saponins
Impact: May interfere with the absorption of fat-soluble vitamins by disrupting lipid micelle formation in the intestine.
Prevalence: Present in legumes, including lentils.
6. Protease Inhibitors
Impact: Inhibit digestive enzymes like trypsin and chymotrypsin, which can reduce protein digestion and nutrient absorption.
Prevalence: Common in legumes.
7. Soluble Fiber
Impact: While beneficial for gut health, excessive soluble fiber can trap minerals like zinc and iron, reducing their bioavailability.
Prevalence: Found naturally in lentils.
8. Phenolic Compounds (Polyphenols)
Impact: Can chelate minerals such as iron and zinc, reducing their absorption.
Prevalence: Present in lentils, especially in the seed coat.
KenDBerryMD / Ken Berry, MD
npub1ky…yea0g
2025-01-05 15:46:40
Author Public Key
npub1kyk7ac33apd7cx0nun3laevf84zfhr8pt8kj4h8v7cpx9t72d4gqkyea0gPublished at
2025-01-05 15:46:40Event JSON
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"content": "7 reasons to choose Meat over Lentils\nLentils are full of...\n\n1. Phytates (Phytic Acid)\nImpact: Binds to minerals such as iron, zinc, calcium, magnesium, and manganese, forming insoluble complexes that are not easily absorbed by the body.\nPrevalence: Common in legumes, grains, and seeds.\n\n2. Lectins\nImpact: Bind to the intestinal lining, potentially interfering with nutrient absorption and damaging the gut barrier if consumed in large amounts or improperly prepared.\nPrevalence: Found in all legumes.\n\n3. Tannins\nImpact: Inhibit the absorption of iron by forming insoluble complexes.\nPrevalence: Found in varying amounts depending on the type of lentil.\n\n4. Oxalates\nImpact: Bind to calcium, forming calcium oxalate, which reduces calcium absorption and may contribute to kidney stone formation in susceptible individuals.\nPrevalence: Found in smaller amounts compared to other anti-nutrients.\n\n5. Saponins\nImpact: May interfere with the absorption of fat-soluble vitamins by disrupting lipid micelle formation in the intestine.\nPrevalence: Present in legumes, including lentils.\n\n6. Protease Inhibitors\nImpact: Inhibit digestive enzymes like trypsin and chymotrypsin, which can reduce protein digestion and nutrient absorption.\nPrevalence: Common in legumes.\n\n7. Soluble Fiber\nImpact: While beneficial for gut health, excessive soluble fiber can trap minerals like zinc and iron, reducing their bioavailability.\nPrevalence: Found naturally in lentils.\n\n8. Phenolic Compounds (Polyphenols)\nImpact: Can chelate minerals such as iron and zinc, reducing their absorption.\nPrevalence: Present in lentils, especially in the seed coat.",
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