Why Soak Nuts? - Nature's Eats (2024)

FAQs

Why is it important to soak nuts before eating? ›

By soaking nuts and seeds, you minimize or eliminate the nutritional inhibitors and other toxic substances as they are absorbed into the water. Without the inhibitors and toxic substances, the nutrients of the nuts and seeds are more readily available for absorption.

Why does soaking help? 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.

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.

Enhanced Nutrient Bioavailability

Soaking nuts and seeds not only makes them easier to digest but also increases the bioavailability of essential nutrients.

Soaked Nuts Are A Good Source Of Minerals And Vitamins

They have folate, niacin, copper, zinc, phosphorus, iron, selenium, potassium, and calcium. They play a crucial role in building the immunity of the body. Stay tuned to HerZindagi for more.

Soaking reduces its ushnata (heat), removes phytic acid/tannins which makes it easy for us to absorb nutrition from them.

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.

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.

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.

How to get rid of phytic acid in nuts? ›

Nuts naturally contain a high amount of phytic acid. The process of "activating" nuts by soaking them in water and then dehydrating them at a low temperature breaks down some of the phytic acid.

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.

In a nutshell, soaking could increase the absorption of some nutrients, but the difference is super small – and pretty insignificant in the context of your whole diet. If you love the texture and like to use soft, soaked nuts for recipes or nut butters, go ahead!

The purpose of soaking almonds is to get rid of tannins in its skin. So if you want to defeat the purpose, go ahead and drink it. (please don't) You can, though, eat the soaked almond without removing the skin. Also, soaking activates the seeds as it initiates the enzymatic processes necessary for germination.

Nuts and Seeds- Raw nuts are delicious, and good for you in many ways, but they are susceptible to mold. The good news is that these good-for-you foods can stay in your diet- with a minor adjustment. They need to be soaked and dehydrated to ensure they are free from mold and mycotoxins.

In one study, soaking almonds at room temperature for 24 hours decreased phytic acid levels — but by less than 5% ( 10 ). Another study found that soaking chopped almonds in salt water for 12 hours resulted in a small — yet significant — 4% reduction in phytic acid levels (11).