Better nutrient absorption takes place when we consume soaked nuts
In her recent Instagram reel, nutritionist Nmami Agarwal discusses how not soaking nuts before eating them could do more harm than good. She begins by saying, “Having nuts? Great. But not soaking… well it's not the right way to consume!”
She further explains, “The science behind this is very simple. Foods that can be eaten raw are fruits and certain vegetables. Rest all the foods need to be soaked or cooked. Raw nuts contain huge amounts of phytic acid. To explain phytic acid simply, It is the outer layer of the nuts to protect nuts from external factors. When we consume it, it causes irritation in the stomach and prevents nutrient absorption.”
Your body can better absorb nutrients if you soak nuts and seeds. Nutrient-dense nuts and seeds include nutrient inhibitors that guard and guarantee the survival of those nutrients. By soaking nuts and seeds, you can reduce or get rid of the harmful and nutritious inhibitors that are absorbed into the water.
The nutrients of the nuts and seeds are more easily absorbed because the inhibitors and harmful chemicals are absent. Additionally, they aid in the growth of good bacteria in your colon and are easier for the body to absorb.
She ends by saying, “Food good nutrient absorption, soak nuts and then consume.”
Take a look at her reel:
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
Soaking nuts and dry fruits can make them gentler on the stomach, reducing the chances of bloating, stomach ache or digestive discomfort. Soaked nuts, especially almonds, are considered to have alkalizing properties.
Does soaking walnuts remove nutrients? ›
Soaking not only facilitates the absorption of these nutrients but can also enhance their potency. Omega-3 fatty acids, known for their heart-healthy properties, are more readily absorbed when walnuts are soaked, boosting cardiovascular benefits.
What happens if I eat walnuts without soaking? ›
"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.
Is soaking nuts a myth 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.
Do soaking nuts remove oxalates? ›
Soaking reduced oxalate concentration by 6.7-20.0%.
What happens if you don't soak nuts? ›
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.
Which nuts need to be soaked? ›
Long-soak nuts (almonds, pistachios, and hazelnuts) need at least 8 hours. Medium-soak nuts (pecans, walnuts, and Brazil nuts) are oilier and swell up quickly, so require less soaking time. Short-soak nuts (cashews, macadamias, and pine nuts) have the highest fat content and require only 2 to 4 hours soaking.
What are the disadvantages of soaked walnuts? ›
Excessive consumption of walnuts may cause diarrhea, bloating, stomach pain or kidney stones. Too many walnuts may also inhibit the absorption of dietary iron, calcium and zinc.
When should I eat walnuts, morning or night? ›
One can soak walnuts overnight to improve their digestibility and nutrition absorption and have them in the morning. Adding them to your smoothies, salads, shakes, chutneys, breakfast cereal, desserts, dalia is also a good idea. "The best time to eat walnuts in summers is in the morning.
Which is better soaked walnuts or dry? ›
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.
What are the best ways to eat walnuts? To maximize the health benefits, look for raw, unsalted walnuts. You can eat them alone as a snack or add them to your oatmeal in the morning. While walnuts have plenty of health benefits, it's still important to not overeat.
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 you really need to soak nuts? ›
Nuts should only be soaked after they are removed from their shells. You'll notice that nuts without skins such as macadamias, cashews, or Brazil nuts don't have as much of the murky water residue, but soaking is still recommended for ease in blending and for nutritional purposes.
What nuts have no phytic acid? ›
The nuts and seeds with the lowest levels of phytic acid are Chestnuts, Macadamia, Pistachios and coconut. Both lectin and phytic acid content can be reduced by soaking the nuts over night in water with some added lemon juice or vinegar.
Are eggs high in phytic acid? ›
Phytic acid is A anti nutrient found in all plant matter . It affects nutrient absorption of those who consume a lot of plant matter. A balanced and high in digestive enzymes and probiotics . including animal protein found in eggs , meat and dairy don't have issues with phytic acid.
Can we eat dry nuts without soaking? ›
It has immense health benefits. However, you can also include non soaked ones in ur diet as a mid meal snack but obviously in moderation. You can eat them without soaking in water. Some dry fruits, like walnuts, chilgoza (pine nuts), raisins, dried apricots can be eaten without soaking in water.
Does soaking nuts activate them? ›
The process of soaking nuts takes off the phytic acid as well as other toxins and digestive inhibitors (hence “activating” them). Blablabla… there is more to it, but that's enough for now.
How long to dry nuts after soaking? ›
Recommended Dehydrating Times
You don't want them to mold, you want them tasty and crunchy. 12-24 hours for all nuts, seeds. legumes and grains. Just taste them every 6hrs to see if they are dry and crunchy enough.
