Saponins are one of the most widely studied compounds in food. They have been used since ancient times to prevent spoilage or preserve foods. Many types of vegetables contain saponins, including carrots, parsnips, spinach, lettuce and tomatoes. These compounds may act as antioxidants, reducing oxidative damage caused by free radicals (unstable molecules) and other environmental factors such as heat and light exposure. Some studies suggest that they may even protect against cancer. However, it remains unclear whether they are effective at preventing disease or improving health.
The main reason why many people want to know more about saponins is because of their potential role in anti-aging therapies. There are several theories about how these compounds could work. One theory suggests that they might inhibit the growth of some cancers and slow down aging processes. Another idea is that they may protect against heart diseases and diabetes mellitus (diabetes). But there is no conclusive evidence yet.
There are two major classes of saponins: polysaccharides and oligosaccharides. Polysaccharide saponins include those found in wheat bran, barley germ, oats, rye berries and quinoa. Oligosaccharide saponins include those from chicory root, garlic, onions and wine grapes. Both groups of compounds have different functions and effects on humans.
The word “saponin” comes from the name of a kind of soap. It is called “soap” because early experimenters used to mix it with water and create a kind of soap. Saponins are found in many different plants, including cranberries, holly, cassava and even the common potato.
During cooking or digestion, some types of saponins can be broken down into a compound called skimmianine. Skimmianine is believed to have cell-protective qualities, and some studies suggest that it helps prevent the growth of certain tumors. However, further research is needed to confirm these claims.
Have you ever eaten a salad and then noticed your mouth felt “tingly”?
This tingling sensation is caused by the binding of saponins to your taste buds. When you eat a big salad, your mouth feels cool and maybe even a little “tingly.” If you eat enough of these types of vegetables, you may even experience a “pins and needles” sensation on your tongue.
Because certain types of saponins can be harmful if consumed in large amounts, many national regulatory agencies have set maximum allowable quantities in foods. The Food and Drug Administration (FDA) monitors food safety in the United States and has set limits for the amount of saponins that can be present in certain foods. For example, the FDA has set a maximum allowable amount for sterol glycosides, a type of saponin, in soy infant formula.
Some people have an allergic reaction to saponins after they touch plants and then touch their eyes or mouth (plant dermatitis). In these cases, saponins can cause a condition called “soap-fruit syndrome,” which includes mouth sores and a red itchy rash. The rash usually appears where the plant material touched the skin, such as on fingers or hand if the plant material was handled, or on the lips or chin if the plant material got in or near the mouth.
In very rare cases, a condition called lathyrism can occur after exposure to saponin-containing plants. Lathyrism causes paralysis of the legs and, less often, other muscles as well. It is a debilitating condition and in some cases can be irreversible.
While there isn’t enough evidence to recommend dietary changes for disease prevention, some studies suggest that saponins may have anti-inflammatory effects or reduce the risk of colon cancer. However, more research is needed to confirm these findings.
If you have any health concerns, you should always check with your doctor before changing your diet. Your doctor may recommend against eating certain foods or food groups if you are already under strict medical supervision.
Saponins in Soy Infant Formula
FDA has set a “tolerance” for saponins in soy infant formula at 50 milligrams per pound. A formula that contains less than this amount per pound is able to be labeled as “low saponin.” A formula that contains more than this amount is able to be labeled as “regular.” A formula that contains any amount of soy protein isolate must be labeled as “high saponin.”
Research conducted by the FDA in the early 1990s found that some samples of soy infant formulas contained higher levels of saponins than the FDA’s tolerance level. Some media reports suggested that these findings indicated that American-made soy infant formula was causing nerve damage in babies.
The FDA has stated that the amount of saponins infants consume through soy infant formula does not cause nerve damage. While some studies have linked high levels of saponins in animals to nerve damage, no such studies have replicated this result in humans. In addition, the maximum daily intake of saponins for infants is very low in the first place.
The amount of soy infant formula that a baby consumes is nowhere near the maximum daily intake, so even if American-made soy infant formula did cause nerve damage, it would take a very long time to reach unsafe levels.
Saponins and Mood
Some research has linked high levels of saponins in food to improvements in mood and reduced stress. While these findings are promising, more research is needed to confirm these results.
Saponins and Cholesterol
Some studies have suggested that saponins may lower cholesterol, but the research in this area is limited. In addition, the way that some studies measure cholesterol differs from how the body actually processes cholesterol. This means that the actual effect of saponins on cholesterol is uncertain.
Saponins and Weight Loss
While some research exists in this area, the evidence is weak and inconclusive. The relationship between saponins and weight loss needs to be studied more before any conclusions can be drawn.
Saponins and Dandruff
Some shampoos and other hair care products contain saponins, which are believed to reduce dandruff. More research is needed to confirm these effects.
Saponins and Antioxidant Capacity
Some research has suggested that saponins have antioxidant properties, but this area also needs to be studied further.
Soy Allergy and Cross-Reactivity
People who suffer from allergies to soy may experience allergic reactions when they consume foods with high saponin content. More research is needed to determine exactly how much saponins trigger allergic reactions.
Side Effects of Consuming High Levels of Saponins
Some side effects that may result from consuming high levels of saponins include stomach aches, vomiting and diarrhea. In addition, some people may experience a headache after eating high-saponin foods. More severe allergic reactions, such as throat swelling, are also possible but are rare.
Most research indicates that saponins are not harmful in the small amounts consumed in a typical diet. Some research even suggests that they may have beneficial effects.
If you experience any negative side effects from eating high-saponin foods, you should seek the advice of a dietitian or medical professional.
Alcoholic beverages, such as beer and wine, have a high saponin content. Excessive consumption of these drinks can lead to a range of unpleasant side effects, including stomach pain and vomiting. However, moderate consumption of beer and wine should not cause any long-term harm.
People typically consume saponins in their diet in small quantities. However, you may be able to consume large amounts of saponin-rich foods if you desire. Foods that are high in saponins include:
Soy products, such as tofu and tempeh
Other legumes, such as lentils and chickpeas
While these foods may seem healthy, excessive consumption of any food can cause side effects. Consuming a diet that is high in saponins could worsen the negative effects of these foods, such as flatulence and stomach pain.
It is best to limit your consumption of all high-saponin foods, especially if you have a medical condition or are already eating a high-fiber diet.
Why Do People Eat High-Saponin Foods?
Some people claim that high-saponin foods have health benefits, such as lowering cholesterol and blood pressure and preventing cancer. However, more research is needed to confirm these effects.
If you want to eat more high-saponin foods, you should do so in moderation. Always speak to a medical professional before making significant changes to your diet.
Saponins are chemicals that can be found in several plants.
These chemicals may have beneficial effects on health, such as lowering blood pressure and cholesterol levels.
They also have negative effects, such as stomach pain and flatulence.
Many foods have a high saponin content.
While certain health benefits of these foods have been suggested, more research is required to confirm these effects.
If you want to eat more high-saponin foods, do so in moderation. Always seek medical advice before making significant changes to your diet.
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