Is It Necessary To Soak Nuts?
Many of us consume nuts for their healthy fats and their good source of protein. They make a great quick snack that can easily be taken with you, making it an ideal snack. But many of us do not know how to properly prepare nuts so that we can better digest them.Is it necessary to soak nuts?The answer to that question is yes, absolutely!
Nuts have phytic acid. Phytic acid is also found in grains and legumes. Just as with grains and legumes, soaking nuts is essential for proper digestions. When eating nuts that haven’t been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies. By soaking, you are breaking down the phytic acid so it can be absorbed properly.
Nuts also have high amounts of enzymes inhibitors. This is another reason why un soaked nuts are hard to digest. Soaking nuts can neutralize the enzymes allowing for proper digestion.
Signs That You Aren’t Digesting Nuts
Have you ever had a heavy feeling in your lower stomach after eating too many nuts that were not soaked?
Have you noticed the next day that the nuts are in your stool? These are a few signs that the nuts were not properly digested.
It isn’t hard to soak and dry your nuts. It actually only takes a few minutes of hands on work to accomplish this task. Time is what you need to allow the nuts to soak and dry.
How To Soak Nuts
I have learned this method of drying and soaking from the research of Sally Fallon and her great book ~ Nourishing Traditions: The book that Challenges Politically Correct Nutrition and the Diet Dictocrats.If you do not have a copy of her cookbook it is a great resource of information and is an essential cookbook for traditional cooking.
So the basic method of soaking nuts is pretty much the same with some slight variations. Basically, you soak the nuts in salt water (salt is necessary to help neutralize the enzymes) and then you dry them.
Be sure to fully dry your nuts or they could become moldy. You do not want to dry your nuts any higher than 150°F. You can use a Nesco American Harvest Snackmaster Encore Dehydratoror an oven to dehydrate your nuts.
A lot of the newer ovens do not go below 200ºF. You can most likely change the default setting of 200°F. Check your owners manual to learn how for your make and model. You can also set your oven to the lowest temperature and leave it slightly a-jarred. Use an internal thermometer to reach the desired temperature.
One last thing I want to note. Soaking the nuts not only helps with digestion but it enhances the flavor tremendously! They are slightly crispy, have a nice texture, and taste amazing. That alone encourages me to soak my nuts! If you haven’t tried to soak your nuts, give this method a try. I think you will be pleasantly surprised how easy and delicious soaked nuts are!
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Recipes
Almonds
- 4 cups almonds –shop for quality nuts here
- 1 tbsp unrefined sea salt –shop for unrefined salt here
- filtered water (enough to cover nuts)
Soak overnight or a minimum of 7 hours
Dehydrate for 12-24 hours or until crisp
Macadamia Nuts
- 4 cups raw macadamia nuts –shop for quality nuts here
- 1 tbsp unrefined sea salt – shop for unrefined sea salt here
- filtered water (enough to cover nuts)
Soak overnight or a minimum of 7 hours
Dehydrate for 12-24 hours or until crisp (do not use temperature above 150°F)
Cashews
- 4 cups raw cashews –shop for quality nuts here
- 1 tbsp unrefined sea salt–shop for unrefined sea salt here
- filtered water (enough to cover nuts)
Soak overnight or a minimum of 7 hours
Dehydrate for 12-24 hours or until crisp (do not use temperature above 150°F)
Pecans & Walnuts
- 4 cups raw pecans or walnuts –shop for quality nuts here
- 2 tsp unrefined sea salt–shop for unrefined sea salt here
- filtered water (enough to cover nuts)
Soak overnight or a minimum of 7 hours
Dehydrate for 12-24 hours or until crisp (do not use temperature above 150°F)
Pine Nuts & Hazelnuts
- 4 cups pine nuts or hazelnuts –shop for quality nuts here
- 1 tbsp unrefinedsea salt–shop for unrefined sea salt here
- filtered water (enough to cover nuts)
Soak overnight or a minimum of 7 hours
Dehydrate for 12-24 hours or until crisp (do not use temperature above 150°F)
Pumpkin seeds
- 4 cups pumpkin seeds –shop for quality seeds here
- 2 tbsp unrefined sea salt–shop for unrefined sea salt here
- filtered water (enough to cover pumpkin seeds)
Soak overnight or a minimum of 7 hours
Dehydrate for 12 hours or overnight (do not use temperature above 150°F).
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FAQs
The phytates and enzyme inhibitors that make nuts and seeds so tricky to digest can be easily neutralized by soaking in salt water and low temperature dehydrating. The combination of minerals and heat works to break down irritating compounds, while preserving the beneficial fats and proteins.
Is soaking nuts necessary? ›
"Essential nutrients like iron, protein, calcium, and zinc are better absorbed by the body when you soak the nuts. The water removes the phytic acid present in acids which causes indigestion. So, soaking nuts helps in digesting them properly and reaping the benefits of these nutrients.
Should you wash organic nuts? ›
The answer to that question is yes, absolutely! Nuts have phytic acid. Phytic acid is also found in grains and legumes.
How to soak raw nuts? ›
For skinless hazelnuts, pine nuts, macadamias, almonds, and sesame seeds add 1 tbsp of salt. Stir and let soak. Soak nuts or seeds for 8-12 hours (overnight works great). If short on time, a couple of hours are good, too.
Does soaking nuts and seeds remove phytic acid? ›
Claims in the lay literature suggest soaking nuts enhances mineral bioavailability. Research on legumes and grains indicate soaking reduces phytate levels, however, there is no evidence to support or refute these claims for nuts.
Which nuts should not be soaked? ›
For example, flax seeds turn into a mucilaginous goo in water, and brazil nuts don't always soak well due to their high fat content. Peanuts can also be soaked, however I didn't include them as they should be consumed sparingly due to inflammatory and allergenic potential.
Which soaked nut is best? ›
"Soaked almonds and walnuts are healthier than having them raw, because the process of soaking makes them more digestible and more easily absorbed in the body. So, all the nutrients and vitamins that they have, almost doubled up in the bio availability of those vitamins, when they are consumed soaked.
Should you soak nuts in the fridge? ›
Soak your nuts and seeds anywhere from 20 minutes to 2 or 3 hours, or even overnight in the refrigerator. In general, harder nuts will take longer to soften. If your recipe calls for soaked nuts or seeds and you are low on time, try to squeeze in 20 minutes minimum, or just do a really good job rinsing them.
How long is it safe to soak nuts? ›
“So whenever you eat them, make sure you've soaked them for six-eight hours. Soaking reduces its ushnata (heat), removes phytic acid/tannins which makes it easy for us to absorb nutrition from them. If you forget soaking them, then just dry roast them. It's much beneficial then eating them raw,” she said.
Are organic nuts sprayed with pesticides? ›
Organic nuts are lower in pesticides
Organic nuts have low or no pesticides.
It is true that nuts contain phytic acid, or phytates, which can bind with minerals, making them unavailable to the body. But while soaking nuts in salted water may reduce phytic acid levels, the amount of phytates in nuts is too small to cause a mineral deficiency in either children or adults.
Why add salt when soaking nuts? ›
Price Foundation) explains that using salt to soak nuts “… helps activate enzymes that de-activate the enzyme inhibitors. For grains, we soak in an acidic solution to get rid of phytic acid. Nuts do not contain much phytic acid but do contain high levels of enzyme inhibitors.
What to do with water after soaking nuts? ›
Therefore, it is a good idea to drain the soaking water after the recommended soak time and rinse the nuts and seeds thoroughly before consuming or using them in a recipe. Yes, it's generally a good idea to drain the water after soaking nuts and seeds.
Which nuts have the most phytic acid? ›
To put this into perspective, a handful of Brazil nuts, almonds, hazelnuts or walnuts (which are the highest sources of phytates) contain a whopping 700-1700 mg of phytates. That's why it's important to eat nuts and seeds in moderation, and to prepare them properly by following the strategies outlined below.
Can I soak all nuts and seeds together? ›
Because of the different sizes and densities of nuts and seeds, they all (mostly) require different soaking times and it would therefore be unwise to soak them in the same container. Also, if you want to keep them separately after soaking and drying, you obviously don't want to soak them together.
Can we eat dry nuts without soaking? ›
You need not soak dry fruits and nuts overnight. You can consume them as they are if you want a quick snack.
What happens if we eat walnuts without soaking? ›
Walnuts should be soaked because doing so makes them easier for the body to digest than eating them raw. The phytic acid found in nuts, which is reduced by soaking walnuts, contributes to increased absorption as well. Raw walnut digestion may be more difficult for those with weak gut.
Can I eat almonds without soaking? ›
It's not necessary to soak almonds before eating them. You can still achieve nearly all the same health benefits from almonds by eating them in their natural form. Plus, soaking almonds may be inconvenient or impractical for some people. Also, the antinutrients that almonds contain aren't likely to be a problem.
Do nuts lose nutrients when soaked? ›
It is true that nuts contain phytic acid, or phytates, which can bind with minerals, making them unavailable to the body. But while soaking nuts in salted water may reduce phytic acid levels, the amount of phytates in nuts is too small to cause a mineral deficiency in either children or adults.
