Should you avoid tannins?

Hearing about tannins is not so strange. They are present in the best-known and most natural drinks in the world, but there is a growing belief that they are dangerous to health. Is that why we should avoid them?

To avoid tannins you have to know what they are, where they are found and the possible effects on the body.

What are they?

Tannins are a type of chemical compound that belongs to a larger group of compounds called polyphenols. Their molecules are typically much larger than those found in other types of polyphenols and they possess a unique ability to easily combine with other molecules, such as proteins and minerals.

Tannins are found naturally in a variety of edible and non-edible plants, including tree bark, leaves, spices, nuts, seeds, fruits, and legumes. Plants produce them as a natural defense against pests. Tannins also add color and flavor to plant foods.

Some of the richest and most common dietary sources of tannins include tea, coffee, wine, and chocolate. The astringent and bitter flavors that are characteristic of these foods and drinks are usually attributed to their abundant supply of tannins.

taninos en el té

Advantage

There are many different types of tannins found in beverages and foods, and how they affect the human body is not well understood. However, early research suggests that certain tannins possess similar characteristics to other polyphenols, helping to prevent disease by providing antioxidant and antimicrobial benefits.

Reduces inflammation

One of the main tannins found in green tea is known as epigallocatechin gallate (EGCG). EGCG belongs to a group of compounds known as catechins. It is believed to be one of the reasons behind the many health benefits associated with green tea.

Animal and test-tube studies suggest that EGCG may play a role in reducing inflammation and protecting against cell damage and certain chronic diseases, such as heart disease and cancer. However, more research is needed to better understand how this tannin can be used to support human health.

antioxidants

Tea also offers a plentiful supply of two groups of tannins called theaflavins and thearubigins. Black teas contain particularly high levels of these tannins, and they are also credited with giving black teas their distinctive dark color.

Until now, very little is known about theaflavins and therarubins. However, early research indicates that they function as powerful antioxidants and may offer protection against cell damage caused by free radicals. Most of the evidence on theaflavins and therarubins is limited to test-tube and animal studies. More research in humans is needed.

Increased beneficial bacteria

Tea also contains high levels of a tannin called ellagitannin. Early-stage research suggests that ellagitannins may promote the growth and activity of beneficial gut bacteria, but more study is needed in this area. Ellagitannin is also being targeted for its potential effect in cancer treatment and prevention.

Like other types of dietary polyphenols, ellagitannins exhibit strong antioxidant and anti-inflammatory effects. Test-tube studies have revealed that it may also play a role in reducing the growth and spread of cancer cells.

Current research is promising. However, more is needed to fully understand whether ellagitannin has cancer-fighting effects and where it might belong in a plan for cancer treatment or prevention.

Contraindications

Among the antinutritional and toxic effects described for tannins are decreased food intake, damage to the mucosal lining of the gastrointestinal tract, altered excretion of certain cations, and increased excretion of proteins and essential amino acids.

Although tannins provide several health benefits, consuming too much of them could lead to negative side effects. Tannins are unique in their ability to easily bond with other compounds. This characteristic gives drinks a pleasant bitter and dry taste, but it can also affect certain digestive processes.

Less iron absorption

One of the biggest concerns with tannins is their potential ability to hinder iron absorption. In the digestive tract, tannins can easily bind with iron in plant-based foods, making it unavailable for absorption.

Research indicates that this effect probably won’t cause significant harm in people with healthy iron levels, but it could be problematic for people who are iron deficient. If we have little iron but want to drink wine or tea, we can limit the risk by avoiding the consumption of these beverages with iron-rich foods.

may cause nausea

High levels of tannins can cause nausea if we drink it on an empty stomach. This can particularly affect people with more sensitive digestive systems.

We can avoid this effect by drinking the morning cup of tea with a meal or adding a splash of milk. Proteins and carbohydrates in food can bind to some of the tannins, minimizing their ability to irritate the digestive tract.

taninos en el vino tinto

tannins in wine

Tannins are neither a good thing nor a bad thing. Some varieties of red wines are known and loved for their high levels of tannins. However, not all wine drinkers enjoy dry mouth. This makes understanding tannins and how they affect wine flavor key to choosing the right wine for you.

High tannin red wines

Many styles of wine are considered rich in tannins. Most often, this coincides with what are described as “full-bodied” red wines. While a wine of the same variety may be more or less tannic due to its production, you will generally find these to be high-tannin wines:

  • Bordeaux red wines
  • Cabernet Sauvignon
  • Tuscan wines and any made from Sangiovese grapes
  • Shiraz or Syrah

Beyond flavor, high-tannin wines tend to age better in the bottle than those with lower tannins.

Low tannin red wines

If we’re just starting to explore red wines and want to avoid tannins, there are some good sweeter red wines that can help. It takes some time to develop a palate for tannic wines and some people never really make it. However, that doesn’t mean we have to stick with white wine. Instead, try these lower tannin red wines:

  • german riesling
  • Pinot Noir
  • Tempranillo