{"id":4413491,"date":"2025-10-21T16:03:26","date_gmt":"2025-10-21T20:03:26","guid":{"rendered":"https:\/\/epithelia.ca\/?p=4413491"},"modified":"2025-10-21T16:39:48","modified_gmt":"2025-10-21T20:39:48","slug":"anti-nutrients-allies-or-enemies","status":"publish","type":"post","link":"https:\/\/epithelia.ca\/en\/blogue\/les-anti-nutriments-des-allies-ou-des-ennemis\/","title":{"rendered":"Anti-nutrients: allies or enemies?"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00a0\u00bb1&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<div class=\"et_pb_module et_pb_text et_pb_text_0  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<p>Les anti-nutriments sont souvent point\u00e9s du doigt pour leurs effets n\u00e9gatifs potentiels sur la sant\u00e9 globale. Explorons ensemble les principaux anti-nutriments de l\u2019alimentation et leurs impacts potentiels rapport\u00e9s dans la litt\u00e9rature scientifique sous forme de questions et r\u00e9ponses!<\/p>\n<\/div>\n<\/div>\n<div class=\"et_pb_module et_pb_divider et_pb_divider_0 et_pb_divider_position_ et_pb_space\">\n<div class=\"et_pb_divider_internal\">\u00a0<\/div>\n<\/div>\n<div class=\"et_pb_module et_pb_text et_pb_text_1  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h2>Qu\u2019est-ce qu\u2019un anti-nutriment?<\/h2>\n<p>Les anti-nutriments sont des constituants alimentaires v\u00e9g\u00e9taux qui peuvent nuire \u00e0 l\u2019apport et \u00e0 l\u2019absorption de certains nutriments (1)(2). L\u2019influence des anti-nutriments semble \u00eatre mitig\u00e9e. D\u2019un c\u00f4t\u00e9, les anti-nutriments sont associ\u00e9s \u00e0 des impacts n\u00e9gatifs sur la biodisponibilit\u00e9 de certains nutriments des aliments alors que d\u2019autres \u00e9tudes rapportent des bienfaits potentiellement positifs par leurs r\u00f4les antioxydants et anti-inflammatoires (1)(2).<\/p>\n<\/div>\n<\/div>\n<div class=\"et_pb_module et_pb_divider et_pb_divider_1 et_pb_divider_position_ et_pb_space\">\n<div class=\"et_pb_divider_internal\">\u00a0<\/div>\n<\/div>\n<div class=\"et_pb_module et_pb_text et_pb_text_2  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h2>Pourquoi les plantes produisent-elles des anti-nutriments?<\/h2>\n<p>Les anti-nutriments sont des m\u00e9canismes de d\u00e9fense par lesquels les plantes se prot\u00e8gent de leur environnement, soit de pr\u00e9dateurs ou encore de certaines maladies (1)(2).<\/p>\n<\/div>\n<\/div>\n<div class=\"et_pb_module et_pb_divider et_pb_divider_2 et_pb_divider_position_ et_pb_space\">\n<div class=\"et_pb_divider_internal\">\u00a0<\/div>\n<\/div>\n<div class=\"et_pb_module et_pb_text et_pb_text_3  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<h2>Quels sont les principaux anti-nutriments pr\u00e9sents dans les aliments v\u00e9g\u00e9taux?<\/h2>\n<p>Il existe plusieurs anti-nutriments dans les aliments qui peuvent \u00eatre cat\u00e9goris\u00e9s par leur structure chimique et leur signification fonctionnelle (1).<\/p>\n<p>On retrouve entre autres les (1)\u00a0:<\/p>\n<\/div>\n<\/div>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00a0\u00bb1_2,1_2&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_2&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_blurb use_icon=\u00a0\u00bbon\u00a0\u00bb font_icon=\u00a0\u00bb&#x52;||divi||400&Prime; image_icon_background_color=\u00a0\u00bbRGBA(255,255,255,0)\u00a0\u00bb icon_placement=\u00a0\u00bbleft\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Lectines<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb use_icon=\u00a0\u00bbon\u00a0\u00bb font_icon=\u00a0\u00bb&#x52;||divi||400&Prime; image_icon_background_color=\u00a0\u00bbRGBA(255,255,255,0)\u00a0\u00bb icon_placement=\u00a0\u00bbleft\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Tanins<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb use_icon=\u00a0\u00bbon\u00a0\u00bb font_icon=\u00a0\u00bb&#x52;||divi||400&Prime; image_icon_background_color=\u00a0\u00bbRGBA(255,255,255,0)\u00a0\u00bb icon_placement=\u00a0\u00bbleft\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Goitrog\u00e8nes<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb use_icon=\u00a0\u00bbon\u00a0\u00bb font_icon=\u00a0\u00bb&#x52;||divi||400&Prime; image_icon_background_color=\u00a0\u00bbRGBA(255,255,255,0)\u00a0\u00bb icon_placement=\u00a0\u00bbleft\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Oxalates<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_2&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_blurb use_icon=\u00a0\u00bbon\u00a0\u00bb font_icon=\u00a0\u00bb&#x52;||divi||400&Prime; image_icon_background_color=\u00a0\u00bbRGBA(255,255,255,0)\u00a0\u00bb icon_placement=\u00a0\u00bbleft\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Phytates<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb use_icon=\u00a0\u00bbon\u00a0\u00bb font_icon=\u00a0\u00bb&#x52;||divi||400&Prime; image_icon_background_color=\u00a0\u00bbRGBA(255,255,255,0)\u00a0\u00bb icon_placement=\u00a0\u00bbleft\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Estrog\u00e8nes<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb use_icon=\u00a0\u00bbon\u00a0\u00bb font_icon=\u00a0\u00bb&#x52;||divi||400&Prime; image_icon_background_color=\u00a0\u00bbRGBA(255,255,255,0)\u00a0\u00bb icon_placement=\u00a0\u00bbleft\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Solanines<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h4>Les principaux anti-nutriments<\/h4>\n<h3>Lectines<\/h3>\n<p>[\/et_pb_text][et_pb_toggle title=\u00a0\u00bbEffets n\u00e9fastes potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Les lectines sont rapport\u00e9es comme ayant des effets potentiels n\u00e9gatifs sur la sant\u00e9 digestive. En effet, \u00e9tant donn\u00e9 qu\u2019elles sont r\u00e9sistantes \u00e0 l\u2019activit\u00e9 des enzymes digestives, les lectines peuvent rester intactes dans le syst\u00e8me digestif (1). Dans les \u00e9tudes, on rapporte que l\u2019exposition \u00e0 de grandes quantit\u00e9s de lectines peut entra\u00eener un syndrome de l\u2019intestin perm\u00e9able (1). Il se caract\u00e9rise par une\u00a0<a href=\"https:\/\/epithelia.ca\/lexique-de-la-sante-intestinale\/\">augmentation de la perm\u00e9abilit\u00e9 intestinale<\/a>. (1)(2) La paroi intestinale devient plus poreuse, permettant \u00e0 des substances telles que des toxines et des bact\u00e9ries de s\u2019infiltrer dans la circulation sanguine (1). Cette fuite d\u00e9clenche une r\u00e9ponse immunitaire et peut entra\u00eener une\u00a0<a href=\"https:\/\/epithelia.ca\/blogue\/alimentation-anti-inflammatoire-un-terme-tendance-ou-concret\/\">inflammation dans tout l\u2019organisme<\/a>. (1) Par contre, il est important de souligner que ces perturbations ont \u00e9t\u00e9 observ\u00e9es dans les\u00a0<strong>\u00e9tudes chez les animaux<\/strong>\u00a0(2).\u00a0<strong>Peu d\u2019\u00e9tudes ont \u00e9t\u00e9 effectu\u00e9es chez les humains sur la consommation de lectines et la sant\u00e9 digestive<\/strong>\u00a0(3).<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbSources alimentaires de lectines\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Bl\u00e9, noix, c\u00e9r\u00e9ales, quinoa, haricots, l\u00e9gumineuses, petits pois, carottes, tomates, poivrons, aubergine, paprika, pommes de terre. (1)(2)(3)<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEn bref : les lectines\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Des \u00e9tudes rapportent des impacts potentiellement n\u00e9gatifs sur la sant\u00e9 intestinale lors de la consommation de lectines. Ces m\u00e9canismes ont \u00e9t\u00e9 pr\u00e9sents dans les\u00a0<strong>\u00e9tudes chez les animaux<\/strong>\u00a0et ces perturbations n\u2019ont pas \u00e9t\u00e9 observ\u00e9es chez l\u2019humain.\u00a0<strong>La science actuelle ne justifie pas de retirer ou de limiter la consommation de ces aliments<\/strong>\u00a0et au contraire favorise des nutriments int\u00e9ressants comme les pr\u00e9biotiques pour la sant\u00e9 digestive!<\/p>\n<p>[\/et_pb_toggle][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00a0\u00bb1_3,1_3,1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/6aef5501-e051-428b-b4ce-75759a686b2e.jpg\u00a0\u00bb title_text=\u00a0\u00bb6aef5501-e051-428b-b4ce-75759a686b2e\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/4.jpg\u00a0\u00bb title_text=\u00a0\u00bb4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/tomates-anti-nutriments.webp\u00a0\u00bb title_text=\u00a0\u00bbtomates anti nutriments\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h3>Tanin<\/h3>\n<div class=\"et_pb_module et_pb_text et_pb_text_5  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<p>Les tanins sont pr\u00e9sents dans plusieurs aliments consomm\u00e9s tous les jours. Ils conf\u00e8rent une amertume et une astringence gustatives comme dans le vin rouge et le caf\u00e9 (1).<\/p>\n<\/div>\n<\/div>\n<p>[\/et_pb_text][et_pb_toggle title=\u00a0\u00bbSources alimentaires de tanins\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Th\u00e9, caf\u00e9, cacao, raisins, pommes, abricots, baies, fruits \u00e0 noyaux, noix, vin. (1)(3)<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEffets n\u00e9fastes potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Les tanins semblent nuire \u00e0 l\u2019absorption de certains nutriments. En effet, ils peuvent agir comme ch\u00e9lateurs en freinant l\u2019absorption des min\u00e9raux comme le fer, le cuivre et le zinc (3). Ainsi, les tanins semblent \u00eatre associ\u00e9s \u00e0\u00a0<strong>une r\u00e9duction de l\u2019absorption et des r\u00e9serves de fer<\/strong>\u00a0dans le corps (1)(3)(4).<\/p>\n<p>Par contre, les impacts des tanins sur le fer ne font\u00a0<strong>pas consensus<\/strong>\u00a0dans les \u00e9tudes. En effet, des \u00e9tudes \u00e9pid\u00e9miologiques (de populations) ne rapportent\u00a0<strong>aucune corr\u00e9lation<\/strong>\u00a0(lien) entre l\u2019apport alimentaire en tanins et l\u2019an\u00e9mie ferriprive (3).<\/p>\n<p>Tout de m\u00eame, pour r\u00e9duire l\u2019impact potentiel des tanins sur l\u2019absorption du fer, il est recommand\u00e9 de\u00a0<strong>distancer la prise de th\u00e9 et de caf\u00e9 des repas<\/strong>\u00a0(3). Aussi, jumeler la consommation d\u2019aliments riches en tanins avec une\u00a0<strong>source alimentaire de vitamine C<\/strong>, comme des l\u00e9gumes et fruits (ex. brocoli, poivron, fraise, pomme, agrumes), r\u00e9duit ses impacts potentiels (3).<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEffets positifs potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Des recherches rapportent des bienfaits des tanins par leur teneur \u00e9lev\u00e9e en\u00a0<strong>polyph\u00e9nols<\/strong>\u00a0(3). Ayant des r\u00f4les\u00a0<strong>antioxydants<\/strong>, les polyph\u00e9nols sont associ\u00e9s \u00e0 une diminution du risque de diab\u00e8te de type 2 et de maladies cardiovasculaires (3). De plus, les polyph\u00e9nols sont\u00a0<a href=\"https:\/\/epithelia.ca\/blogue\/les-prebiotiques-nourrir-votre-microbiote\/\">des pr\u00e9biotiques<\/a>\u00a0pour les bact\u00e9ries intestinales (3).<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEn bref : les tanins\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Les tanins semblent possiblement nuire \u00e0 l\u2019absorption du fer dans l\u2019alimentation (1, 3). Les jumeler avec une\u00a0<strong>source de vitamine C<\/strong>\u00a0(ex. l\u00e9gumes, fruits) est une fa\u00e7on de r\u00e9duire leur impact (3). En plus, distancer le caf\u00e9 et le th\u00e9 des repas est un comportement pr\u00e9ventif. Portez davantage attention aux tanins si vous avez des besoins sup\u00e9rieurs (ex.\u00a0<strong>femme, grossesse<\/strong>) ou que les sources de fer sont plus limit\u00e9es dans votre alimentation (ex.\u00a0<a href=\"https:\/\/epithelia.ca\/blogue\/regimes-et-microbiote-le-vegetarisme\/\">v\u00e9g\u00e9tarisme, v\u00e9g\u00e9talisme<\/a>). Par contre,\u00a0<strong>aucune \u00e9tude ne d\u00e9montre la n\u00e9cessit\u00e9 de limiter les apports en tanins<\/strong>. Des\u00a0<strong>bienfaits<\/strong>\u00a0sont document\u00e9s par leur teneur en polyph\u00e9nols, un antioxydant favorable pour la sant\u00e9 globale (1)(3)!<\/p>\n<p>[\/et_pb_toggle][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00a0\u00bb1_3,1_3,1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/5.jpg\u00a0\u00bb title_text=\u00a0\u00bb5&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/6.jpg\u00a0\u00bb title_text=\u00a0\u00bb6&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/4-2.jpg\u00a0\u00bb title_text=\u00a0\u00bb4 (2)\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h3>Goitrog\u00e8nes<\/h3>\n<div class=\"et_pb_module et_pb_text et_pb_text_5  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<p>Les tanins sont pr\u00e9sents dans plusieurs aliments consomm\u00e9s tous les jours. Ils conf\u00e8rent une amertume et une astringence gustatives comme dans le vin rouge et le caf\u00e9 (1).<\/p>\n<\/div>\n<\/div>\n<p>[\/et_pb_text][et_pb_toggle title=\u00a0\u00bbSources alimentaires de goitrog\u00e8nes\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>L\u00e9gumes crucif\u00e8res (chou, brocoli, chou-fleur, chou fris\u00e9, chou chinois, navet), patate douce, soya, millet, manioc. (1)(2)(3)<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEffets n\u00e9fastes potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Les goitrog\u00e8nes sont rapport\u00e9s pour inhiber (nuire) \u00e0 l\u2019absorption de l\u2019<strong>iode<\/strong>\u00a0et \u00e0 la synth\u00e8se des\u00a0<strong>hormones thyro\u00efdiennes<\/strong>\u00a0(1)(2)(3). Cette association s\u2019explique \u00e9tant donn\u00e9 que les goitrog\u00e8nes peuvent r\u00e9duire la lib\u00e9ration d\u2019iode par la glande thyro\u00efde en agissant comme un inhibiteur comp\u00e9titif (2). Ainsi, les goitrog\u00e8nes peuvent interf\u00e9rer avec la fonction de la thyro\u00efde et accro\u00eetre le risque de certaines\u00a0<strong>maladies thyro\u00efdiennes<\/strong>\u00a0comme l\u2019hypothyro\u00efdie et le goitre (1)(2)(3).<\/p>\n<p>Par contre, ces associations avec les risques de maladies sont\u00a0<strong>controvers\u00e9es<\/strong>\u00a0dans la litt\u00e9rature et les r\u00e9sultats diff\u00e8rent entre les \u00e9tudes (2). Les effets ind\u00e9sirables des goitrog\u00e8nes sont pr\u00e9sents lors d\u2019une\u00a0<strong>alimentation faible en iode<\/strong>\u00a0(2)(3). Ainsi, chez les personnes ayant une maladie de la thyro\u00efde (ex. hypothyro\u00efdie, hyperthyro\u00efdie) ou qui sont plus \u00e0 risque de ces maladies, il est important de miser sur des\u00a0<strong>apports ad\u00e9quats en iode<\/strong>\u00a0dans l\u2019alimentation pour limiter les effets potentiels nuisibles des goitrog\u00e8nes.<\/p>\n<p><strong>Exemples d\u2019aliments riches en iode<\/strong>\u00a0: poissons, fruits de mer, sel iod\u00e9, produits laitiers, \u0153ufs, algues.<\/p>\n<p>Par ailleurs, chez les gens n\u2019ayant\u00a0pas ces maladies de la thyro\u00efde ou qui ne sont ni \u00e0 risque\u00a0de celles-ci, lors d\u2019une alimentation \u00e9quilibr\u00e9e, les goitrog\u00e8nes ne sont pas associ\u00e9s \u00e0 un risque de dommages graves sur la sant\u00e9 (3).<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEffets positifs potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>La consommation de goitrog\u00e8nes semble \u00eatre associ\u00e9e \u00e0 quelques\u00a0<strong>bienfaits<\/strong>\u00a0sur la sant\u00e9, dont la r\u00e9duction du cancer de la thyro\u00efde et l\u2019am\u00e9lioration de maladies m\u00e9taboliques et neurod\u00e9g\u00e9n\u00e9ratives (2, 3). Ces bienfaits semblent attribu\u00e9s \u00e0 leurs r\u00f4les\u00a0<strong>anti-inflammatoires<\/strong>\u00a0(2).<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEn bref : les goitrog\u00e8nes\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Les aliments riches en goitrog\u00e8nes semblent interf\u00e9rer avec les fonctions de la thyro\u00efde. Si vous avez une\u00a0<strong>maladie thyro\u00efdienne<\/strong>\u00a0(ex. hypothyro\u00efdie, hyperthyro\u00efdie), il est important d\u2019avoir des\u00a0<strong>apports ad\u00e9quats en iode<\/strong>\u00a0dans votre alimentation pour limiter leurs impacts potentiels! Pour les autres personnes,\u00a0<strong>aucune \u00e9tude ne d\u00e9montre la n\u00e9cessit\u00e9 de limiter<\/strong>\u00a0les apports en goitrog\u00e8nes, mais au contraire!<\/p>\n<p>[\/et_pb_toggle][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00a0\u00bb1_3,1_3,1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/Recettes-26.jpg\u00a0\u00bb title_text=\u00a0\u00bbRecettes (26)\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/Recettes-27.jpg\u00a0\u00bb title_text=\u00a0\u00bbRecettes (27)\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/Recettes-28.jpg\u00a0\u00bb title_text=\u00a0\u00bbRecettes (28)\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h3 class=\"et_pb_toggle_title\">Oxalates<\/h3>\n<div class=\"et_pb_module et_pb_text et_pb_text_5  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<p>Les tanins sont pr\u00e9sents dans plusieurs aliments consomm\u00e9s tous les jours. Ils conf\u00e8rent une amertume et une astringence gustatives comme dans le vin rouge et le caf\u00e9 (1).<\/p>\n<\/div>\n<\/div>\n<p>[\/et_pb_text][et_pb_toggle title=\u00a0\u00bbSources alimentaires d\u2019oxalates\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>\u00c9pinards, chou fris\u00e9, brocoli, rhubarbe, feuilles de betterave, amarante, taro, bette \u00e0 carde, patates douces, soya, noix, oseille, l\u00e9gumineuses. (1)(2)(3)<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEffets n\u00e9fastes potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Les oxalates sont associ\u00e9s \u00e0 une\u00a0<strong>r\u00e9duction de l\u2019absorption<\/strong>\u00a0de plusieurs min\u00e9raux dont le zinc, le fer, le calcium et le magn\u00e9sium (1, 3, 4). De plus, plusieurs rapportent que la consommation \u00e9lev\u00e9e d\u2019aliments riches en oxalates peut contribuer \u00e0 la formation de\u00a0<strong>calculs r\u00e9naux<\/strong>, soit les\u00a0<strong>pierres aux reins<\/strong>\u00a0(1)(2)(3)(4).<\/p>\n<p>Une des fa\u00e7ons de r\u00e9duire l\u2019impact des oxalates est de les consommer avec des\u00a0<strong>aliments riches en calcium<\/strong>\u00a0(1)(2). En effet, le risque de formation de calculs r\u00e9naux est plus \u00e9lev\u00e9 chez les personnes ayant un apport alimentaire en calcium plus faible (1)(2)(3).<\/p>\n<p><strong>Exemples d\u2019aliments riches en calcium<\/strong>\u00a0: produits laitiers (lait, yogourt, fromage), boissons v\u00e9g\u00e9tales enrichies, l\u00e9gumes verts, poissons, l\u00e9gumineuses, tofu.<\/p>\n<p>Les r\u00e9centes donn\u00e9es scientifiques mentionnent \u00e9galement que l\u2019impact des oxalates sur les calculs r\u00e9naux est\u00a0<strong>moindre dans l\u2019ensemble<\/strong>\u00a0que ce qui a \u00e9t\u00e9 v\u00e9hicul\u00e9 dans les derni\u00e8res ann\u00e9es et la consommation de prot\u00e9ines animales aurait plus d\u2019impact que celles v\u00e9g\u00e9tales (3)!<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEn bref : les oxalates\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>\u00c9tant donn\u00e9 les liens potentiels par rapport \u00e0 la formation de calculs r\u00e9naux, soit les pierres aux reins, vous pouvez porter attention \u00e0 leur apport si vous \u00eates\u00a0\u00e0 risque\u00a0de cette condition. Le fait de jumeler la consommation d\u2019aliments riches en oxalates avec une\u00a0<strong>source de calcium<\/strong>\u00a0permet de limiter ce risque. Outre ce contexte,\u00a0<strong>la consommation d\u2019oxalates<\/strong>\u00a0<strong>n\u2019est pas limit\u00e9e dans le cadre d\u2019une alimentation \u00e9quilibr\u00e9e.<\/strong><\/p>\n<p>[\/et_pb_toggle][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00a0\u00bb1_3,1_3,1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/cd1fab2e-e031-4561-b092-56651c3f54fd.jpg\u00a0\u00bb title_text=\u00a0\u00bbcd1fab2e-e031-4561-b092-56651c3f54fd\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb sticky_enabled=\u00a0\u00bb0&Prime;][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/69572b5f-09bc-4e9c-852d-20fa2a3a7bd2.jpg\u00a0\u00bb title_text=\u00a0\u00bb69572b5f-09bc-4e9c-852d-20fa2a3a7bd2&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb sticky_enabled=\u00a0\u00bb0&Prime;][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/13-1.jpg\u00a0\u00bb title_text=\u00a0\u00bb13&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb sticky_enabled=\u00a0\u00bb0&Prime;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h3 class=\"et_pb_toggle_title\">Phytates<\/h3>\n<div class=\"et_pb_module et_pb_text et_pb_text_5  et_pb_text_align_left et_pb_bg_layout_light\">\n<div class=\"et_pb_text_inner\">\n<p>Les tanins sont pr\u00e9sents dans plusieurs aliments consomm\u00e9s tous les jours. Ils conf\u00e8rent une amertume et une astringence gustatives comme dans le vin rouge et le caf\u00e9 (1).<\/p>\n<\/div>\n<\/div>\n<p>[\/et_pb_text][et_pb_toggle title=\u00a0\u00bbSources alimentaires de phytates\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>L\u00e9gumineuses, c\u00e9r\u00e9ales, avoine, f\u00e9veroles, amarante, noix, graines (1)(2)(3)(4)<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEffets n\u00e9fastes potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Certaines donn\u00e9es rapportent que les phytates pourraient nuire \u00e0 l\u2019absorption de plusieurs <strong>min\u00e9raux<\/strong> dont le zinc, le fer, le calcium et le magn\u00e9sium (1, 2, 3, 4). Comme les tanins, les phytates sont des ch\u00e9lateurs de ces nutriments et limitent ainsi leur absorption (2, 3). \u00a0<\/p>\n<p>Combiner la consommation d\u2019aliments riches en <strong>fibres<\/strong> et en <strong>vitamine C<\/strong> \u00e0 ceux riches en phytates pourrait minimiser leur impact n\u00e9gatif potentiel (2, 3). Par exemple, jumeler la consommation de l\u00e9gumineuses \u00e0 des <strong>l\u00e9gumes<\/strong> ou des <strong>fruits<\/strong>, riches en fibres et en vitamine C, dans le m\u00eame repas aide \u00e0 limiter l\u2019impact sur l\u2019absorption des nutriments.<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEffets positifs potentiels\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Plusieurs \u00e9tudes rapportent que les phytates auraient des effets positifs \u00e9tant donn\u00e9 qu\u2019ils sont riches en antioxydants (2) (3).. Leur consommation est associ\u00e9e \u00e0 la r\u00e9duction du risque de certaines maladies chroniques comme le diab\u00e8te et les maladies cardiovasculaires (1) (2).<\/p>\n<p>[\/et_pb_toggle][et_pb_toggle title=\u00a0\u00bbEn bref : les phytates\u00a0\u00bb closed_toggle_text_color=\u00a0\u00bb#000000&Prime; icon_color=\u00a0\u00bb#000000&Prime; toggle_icon=\u00a0\u00bb&#x33;||divi||400&Prime; use_icon_font_size=\u00a0\u00bbon\u00a0\u00bb icon_font_size=\u00a0\u00bb20px\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#BDE2D3&Prime; border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p>Les bienfaits des aliments contenant des phytates pour la sant\u00e9 humaine d\u00e9passent leurs effets potentiels de r\u00e9duction de l&rsquo;absorption des min\u00e9raux (3).<\/p>\n<p>[\/et_pb_toggle][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00a0\u00bb1_3,1_3,1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/747a05dc-8100-47b1-8e84-19bbf85d84b1-1.jpg\u00a0\u00bb title_text=\u00a0\u00bb747a05dc-8100-47b1-8e84-19bbf85d84b1&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/2dc73378-d7a4-402d-a990-123564e101c2.jpg\u00a0\u00bb title_text=\u00a0\u00bb2dc73378-d7a4-402d-a990-123564e101c2&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_3&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/6aef5501-e051-428b-b4ce-75759a686b2e.jpg\u00a0\u00bb title_text=\u00a0\u00bb6aef5501-e051-428b-b4ce-75759a686b2e\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb border_radii=\u00a0\u00bbon|30px|30px|30px|30px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h2>Comment r\u00e9duire la teneur en anti-nutriments dans les aliments?<\/h2>\n<p>Il existe diff\u00e9rentes fa\u00e7ons de r\u00e9duire les teneurs en anti-nutriments dans les aliments. Le trempage, la cuisson, la fermentation et la germination sont les principales m\u00e9thodes (3, 4).<\/p>\n<p>Voici un tableau synth\u00e8se selon les anti-nutriments pr\u00e9sents dans les aliments (3, 4)<\/p>\n<p>[\/et_pb_text][et_pb_image src=\u00a0\u00bbhttps:\/\/epithelia.ca\/wp-content\/uploads\/2025\/10\/anti-nutriments.jpg\u00a0\u00bb title_text=\u00a0\u00bbanti nutriments\u00a0\u00bb _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h3><strong>En conclusion\u00a0<\/strong><\/h3>\n<p><strong>Les anti-nutriments sont-ils dangereux pour la sant\u00e9 et r\u00e9duisent-ils vraiment l\u2019absorption des min\u00e9raux?<\/strong><\/p>\n<p>Les anti-nutriments ne sont\u00a0<strong>pas dangereux<\/strong>\u00a0pour la sant\u00e9 globale. Ils peuvent r\u00e9duire l\u2019<strong>absorption<\/strong>\u00a0de certains nutriments, principalement les min\u00e9raux comme le fer et le zinc. Certaines\u00a0<strong>recommandations nutritionnelles<\/strong>, comme la consommation de calcium avec les aliments riches en oxalates, limitent ces impacts d\u2019absorption. \u00a0<strong><em>\u00a0<\/em><\/strong><\/p>\n<h3><strong>Les anti-nutriments ont-ils des effets b\u00e9n\u00e9fiques potentiels?<\/strong><strong>\u00a0<\/strong><\/h3>\n<p>Oui, plusieurs \u00e9tudes rapportent des\u00a0<strong>effets b\u00e9n\u00e9fiques<\/strong>\u00a0aux anti-nutriments par leur teneur \u00e9lev\u00e9e en\u00a0<strong>antioxydants<\/strong>, en\u00a0<strong>fibres<\/strong>\u00a0et en\u00a0<strong>pr\u00e9biotiques<\/strong>\u00a0pour la majorit\u00e9. \u00c0 l\u2019exception de conditions de sant\u00e9 particuli\u00e8res, les bienfaits des aliments riches en anti-nutriments semblent surpasser les alt\u00e9rations potentielles de min\u00e9raux!<\/p>\n<p style=\"text-align: left;\"><strong>Miser <a href=\"https:\/\/epithelia.ca\/blogue\/regimes-et-microbiote-alimentation-mediterraneenne\">une alimentation color\u00e9e et v\u00e9g\u00e9tale <\/a><\/strong><strong>est de mise pour une sant\u00e9 globale, anti-nutriments ou pas!<\/strong><\/p>\n<p>Envie d\u2019int\u00e9grer des repas v\u00e9g\u00e9tariens en \u00e9tant \u00e9quilibr\u00e9? <a href=\"https:\/\/epithelia.ca\/produit\/menu-vegetarien\/\">Voici un\u00a0<strong>menu v\u00e9g\u00e9tarien de 4 semaines<\/strong><\/a> qui vous plaira.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.27.4&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<p><strong>R\u00e9f\u00e9rences\u00a0:<\/strong><\/p>\n<ol>\n<li>Arsov et al. (2024) Bacterial Degradation of Antinutrients in Foods: The Genomic Insight. Foods Jul 29;13(15):2408.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39123599\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/39123599\/<\/a><\/li>\n<li>Lopez-Moreno et al. (2022) Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe? Journal of Functional Foods, Volume 89, 104938.\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464622000081\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464622000081<\/a><\/li>\n<li>Petroski et Minich (2020) Is There Such a Thing as \u201cAnti-Nutrients\u201d? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients Sep 24;12(10):2929.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32987890\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32987890\/<\/a><\/li>\n<li>Tiwari et Dubey (2025) Adverse effects of antinutrients on human health: a systematic review. International Journal of Scientific Reports, 11(2), 73\u201379.\u00a0<a href=\"https:\/\/www.researchgate.net\/publication\/388364290_Adverse_effects_of_antinutrients_on_human_health_a_systematic_review\">https:\/\/www.researchgate.net\/publication\/388364290_Adverse_effects_of_antinutrients_on_human_health_a_systematic_review<\/a><\/li>\n<\/ol>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les anti-nutriments sont souvent point\u00e9s du doigt pour leurs effets n\u00e9gatifs potentiels sur la sant\u00e9 globale. Explorons ensemble les principaux anti-nutriments de l\u2019alimentation et leurs impacts potentiels rapport\u00e9s dans la litt\u00e9rature scientifique sous forme de questions et r\u00e9ponses! \u00a0 Qu\u2019est-ce qu\u2019un anti-nutriment? Les anti-nutriments sont des constituants alimentaires v\u00e9g\u00e9taux qui peuvent nuire \u00e0 l\u2019apport et [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4413527,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[24,1706,578,1708],"tags":[],"class_list":["post-4413491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogue","category-inflammation","category-pratico-pratique","category-tout-sur-les-fruits-et-legumes"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts\/4413491","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/comments?post=4413491"}],"version-history":[{"count":23,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts\/4413491\/revisions"}],"predecessor-version":[{"id":4413547,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/posts\/4413491\/revisions\/4413547"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/media\/4413527"}],"wp:attachment":[{"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/media?parent=4413491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/categories?post=4413491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/epithelia.ca\/en\/wp-json\/wp\/v2\/tags?post=4413491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}