Table 2.

Preparation tips for reducing ‘anti-nutrients’.

‘Anti-nutrient’	Food Preparation that Reduces	Food Preparation that Increase
Lectins	Soaking, boiling, autoclaving, germination, fermentation	Roasting, baking
Oxalate	Soaking, boiling, steaming, pairing with high calcium foods	Roasting, grilling, baking, low-calcium diet
Phytates	Soaking, boiling, germination, fermentation	n/a
Tannins	Cooking, peeling skins of fruits and nuts	n/a
Phytoestrogens	n/a	Boiling, steaming, fermenting (increases aglycone content)
Goitrogens	Steaming, boiling