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

FAQs

Why Soak Nuts? - Nature's Eats? ›

When you soak nuts and healthy seeds and grains, it helps break down the phytic acid which helps the body to absorb them properly. In addition to the phytic acid, nuts, in general, have higher levels of enzyme inhibitors which can make digestion challenging.

Soaking has been shown to reduce phytate levels in legumes and grains – but when it comes to nuts and seeds, a 2020 study measuring almonds, hazelnuts, peanuts and walnuts suggests the difference is very minimal, if any at all.

Soaked nuts and seeds are hydrated, so their flavor is a bit more buttery and creamy. As the nut absorbs more and more water, it becomes plumper and the texture softens (hint: it is always a good idea to soak your nuts and seeds in a larger container to give them plenty of space for expansion).

*Nuts contain minerals like magnesium, selenium, and zinc, which are better absorbed when soaked. *Soaking your nuts reduces the chances of indigestion as the inhibitors like phytic acid and tannins are removed. *Additionally, soaking nuts helps us “appreciate the taste of nuts much better,” Garima mentioned.

Nagar recommended consuming a variety of nuts without the need for soaking, such as almonds (4), walnuts(2), cashews(1-2), pistachios, and pecans daily ensures a diverse intake of nutrients, as different nuts offer unique nutritional profiles.

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.

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.

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.

Soaking almonds can help lower cholesterol levels. Almonds are a good source of monounsaturated fats, which can help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. They're also high in fiber, magnesium, and vitamin E — all nutrients that support heart health.

Which nuts Cannot be eaten raw? ›

Bitter almonds grow as a cyanogenic plant, meaning it contains cyanide. The almonds are fine once they're cooked or roasted, but they are not safe to eat raw. The raw form of the bitter variety is actually illegal in the U.S., but it's more prevalent in certain parts of Europe.

Freshly soaked nuts, seeds, and grains need to be used immediately.

Yes, it's generally a good idea to drain the water after soaking nuts and seeds. Soaking helps remove enzyme inhibitors and phytic acid, making them easier to digest and increasing nutrient availability. Once soaked, you can drain the water and rinse the nuts and seeds before consuming or using them in recipes.

Not soaking them to activate the dry fruits and nuts could cause mild bloating and indigestion and may not entirely absorb all the goodness. The skin of most nuts contains phytates and oxalates, which may hinder the absorption of some vitamins once eaten.

Increases nutrient availability: By breaking down phytates and enzyme inhibitors, activated nuts and seeds become more easily absorbed by the digestive system, with better bioavailability of the nutrients contained within. This means you get more bang for your buck when it comes to nutritional value.

Like many nuts and seeds, cashews contain phytic acid, an anti-nutrient that can hinder mineral absorption. Soaking helps to reduce the phytic acid content, promoting better absorption of minerals such as zinc, magnesium, and calcium.