A common concern with plant-based food sources is the issue with low digestibility.

Many Scales have been used to measure protein digestibility and amino acid score profile. Protein efficiency ratio (PER), Net Protein Utilization (NPU), BV (Biological Value), PDCASS (Protein Digestibility-Corrected Amino Acid Score).

All these scales had many limitations and to combat these a new scale was proposed in 2013, DIAAS—Digestible Indispensable Amino Acid score.

Unlike the PDCAAS method, it enables the evaluation of protein quality in mixed meals.

For instance, rice, which has a DIAAS of 0.60 and is limited in lysine, can be paired with peas (DIAAS of ~0.58), which are high in lysine but lack digestible sulfur amino acids.

The combined DIAAS rating of this meal will be closer to 1.

Various other food combinations like rice with lentils/beans or wheat with milk can also be consumed as meals to elevate their scores on the DIAAS scale significantly.

This, in turn, ensures the provision of all amino acids meeting or surpassing human requirements.

While animal proteins like meat and milk exhibit higher DIAAS values than plant-based proteins, combining plant proteins with lower DIAAS values with other plant-based foods or animal proteins of higher DIAAS values can lead to well-rounded, amino acid-sufficient meals.

Let me say this again: We don’t eat food in isolation. We never just eat dal the entire day. We eat rotis, we eat rice, nuts, seeds, oats, protein powders, vegetables.

The bodies are intelligent enough to extract the essential amino acid it requires. Also, it’s not important to combine different plant-based foods in one meal, you can eat them any time of day.

Let’s talk about anti nutrients, compounds such as phytic acid, tannins, oxalates, and lectins that naturally occur in various plant-based foods.

When it comes to legumes, the main anti nutrients in them are phytic acid and lectins.

You can also watch this video on Youtube:

Phytic acid is a naturally occurring compound in many plant-based foods, particularly in grains, legumes, and seeds.

It is the primary storage form of phosphorus in these plants.

While phytic acid has some health benefits, it can also exhibit potential side effects.

Phytic acid acts as an antioxidant and can help protect cells from damage caused by free radicals.

It has been studied for its potential role in reducing the risk of chronic diseases such as cancer, heart disease, and diabetes and may protect against insulin resistance.

Phytic acid binds to minerals like calcium, iron and Zinc can inhibit their absorption in the gut.

This can potentially lead to mineral deficiencies, particularly in individuals who rely heavily on phytic acid-rich foods.

It can also negatively affect individuals who are malnourished or who eat a fast food diet that is low in nutrients.

In some individuals, phytic acid can be difficult to digest and may cause digestive discomfort, such as bloating or gas.

While phytic acid can chelate excess minerals, it can also contribute to nutrient deficiencies if consumed in excess or if the diet relies heavily on phytic acid-rich foods without proper preparation. 

But the good news is that there are several strategies and methods you can employ to reduce the phytic acid content in plant-based foods. 

Soaking:  Soaking grains, legumes, nuts, and seeds in water for several hours or overnight can help reduce phytic acid levels.

This process activates enzymes that break down phytic acid. 

For optimal results, use warm water and add a small amount of an acidic medium like lemon juice or apple cider vinegar to further enhance phytic acid breakdown. 

Ideal Soaking Time for Lentils, Nuts, Oats etc.: 12-16 hours 

Ideal Soaking time for Beans: 24-36 hours

After soaking, rinse the lentils/beans/oats thoroughly to remove any residual phytic acid and discard the soaking water.

Cook the respective food as you usually would, using fresh water. 

Sprouting: Sprouting involves germinating seeds, grains, or legumes until they develop sprouts.

This process activates the enzyme phytase, which degrades phytate. 

Sprouting also increases the availability of other nutrients and improves digestibility.  

Fermentation:  Fermentation is another effective method to reduce phytic acid.

Fermented foods like tempeh, miso, and sourdough bread undergo a fermentation process that breaks down phytic acid, improving nutrient availability. 

Include fermented foods in your diet to help mitigate phytic acid content.  

Cooking: Cooking can partially reduce phytic acid levels in foods.

Boiling, steaming, or roasting can help to some extent.

However, it’s important to note that cooking alone may not completely eliminate phytic acid. 

Lastly, Consuming plant-based foods high in vitamin C alongside phytic acid-rich foods can enhance phytic acid breakdown. 

Vitamin C helps reduce the inhibitory effects of phytic acid on mineral absorption.

Pairing foods like citrus fruits, bell peppers, or tomatoes with phytic acid-containing foods can aid in nutrient absorption. 

By following these preparation methods, you can help reduce the phytic acid in plant foods and increase the bioavailability of minerals. 

Lectins

Let’s learn about Lectins. Lectins are a diverse protein group found in many plant-based foods.

They are a natural defense mechanism for plants, acting as a form of protection against pests, insects, and pathogens. 

Foods high in lectins are legumes, mainly beans, including soybeans.

These foods are never eaten raw, so you don’t need to worry about lectins! 

 This is because most of the lectin content in beans is destroyed while cooking. 

While lectins are generally considered safe and have some potential health benefits, there is also ongoing debate and research regarding their potential negative effects on human health. 

Here are some key points about lectins:

Potential Negative Effects:

Binding to carbohydrates: Lectins have an affinity for specific carbohydrate structures.

They can bind to the lining of the digestive tract, potentially interfering with nutrient absorption or causing inflammation in some individuals.

Lectins can resist breakdown by digestive enzymes and remain intact as they pass through the gastrointestinal tract.

This resistance to digestion raises concerns about theirpotential effects on the gut lining and overall digestive health.

In conclusion, you don’t have to worry about lectins in plant-based foods, as most foods high in lectins are eaten cooked, and cooking eliminates most of them. 

If you’ve made it this far, congratulations!

Just two quick but important sections remain—especially the final one, where I’ll summarize everything and provide a practical action plan.

Information is great, but if you don’t take action, real progress in your health journey won’t happen!

If you are someone who cares about the environment, you know that the type of food that you eat and how the entire supply chain affects the enrvionemnt matters.

Legumes improve soil fertility by naturally fixing nitrogen from the atmosphere, reducing the need for synthetic fertilizers.

Compared to meat production, legumes require far less water, making them an eco-friendly protein source.

Growing legumes produces significantly fewer CO₂ and methane emissions than livestock farming.

Legumes encourage crop rotation, prevent soil degradation, and promote healthier ecosystems.

By incorporating more legumes into our diets, we contribute to a sustainable food system that benefits both our health and the planet! 

Now, let’s tie everything together with a simple, actionable plan so you can start reaping the benefits of legumes in your daily life.

Eat At Least 300g of Cooked Legumes Daily.

Choose from dal, beans, chickpeas, sprouts, hummus, or chilla.

Spread intake across 2-3 meals to optimize digestion & nutrient absorption.

Pair dal with roti or rice for a balanced amino acid profile.

Add nuts & seeds (like almonds, pumpkin seeds) for extra protein & healthy fats.

Soak & sprout beans and lentils to reduce bloating and enhance nutrient absorption.

Use spices like cumin, ajwain, and hing to aid digestion.

Rotate between moong dal, masoor dal, rajma, chana, and lobia, to get a mix of nutrients.

Batch cook dals and beans for quick meals.

Keep roasted chana or hummus as easy snack options.

Swap animal protein for legumes in some meals.

Support local, organic, and sustainable farming practices when possible.

Legumes are one of the most nutrient-dense, budget-friendly, and sustainable foods available.

By making them a regular part of your diet, you’re not just improving your health, but also contributing to a more eco-friendly food system.

Thank you for your time.

Stay healthy, stay fabulous.