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

FAQs

Why is it important to soak nuts before eating? ›

Benefits of soaking nuts

"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.

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.

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.

One of the primary reasons to soak nuts and seeds is to aid digestion. Nuts and seeds are naturally protected by enzyme inhibitors and phytic acid, which can make them challenging to digest. Soaking initiates the germination process, effectively neutralizing these inhibitors and reducing the levels of phytic acid.

However, the expert said that soaked nuts are excellent sources of protein, fibre, vitamins, unsaturated fatty acids, and minerals. They can help to build immunity, prevent diseases, and strengthen the body.

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.

Just make sure to rinse all nuts very well after they've been soaking, since the water they were bathing in is filled with the enzyme inhibitors that you wanted to get rid of in the first place.

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.

“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.

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.

Do nuts lose nutrients when soaked? ›

Research on legumes and grains indicate soaking reduces phytate levels, however, there is no evidence to support or refute these claims for nuts.

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.

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).