Back to catalogInteractions
Base foodLow concern
Legumes
In plain words
The short version
Beans, lentils and soy: high in both iron and the phytates that keep the body from absorbing it.
Why it's green
It's widely considered safe at the amounts used in food, so we mark it green. The Safety section below has the details.
Safety profile
Legumes contain useful amounts of non-haem iron and zinc, and enough phytate to block much of it. Soaking and cooking reduce phytate substantially; fermenting reduces it further, which is part of why tempeh and miso differ from plain soy.
The detail
Educational information only. Not medical or dietary advice.