Nuts are the ultimate crunchy delight! Fortunately, those salty orbs are also nutritious and contain antioxidants that reduce inflammatory markers. They even enhance the health of your gut microbiome via their prebiotic benefits. Plus, they’re a healthy substitute for a bag of chips or another processed snack. When you first grab a pack of nuts, you may be tempted to rip open the bag and start popping them in your mouth. But should you enjoy them straight out of the bag or soak them in water first?
A growing number of people soak their nuts before snacking on them. Have you ever wondered why? Let’s explore the reasons people soak nuts and how it affects their nutritional content and health benefits.
The Tradition of Soaking Nuts
It’s the latest Tik Tok trend, but soaking nuts isn’t a new concept. Various cultures have soaked nuts for centuries, in the belief that soaking enhances their health and nutritional benefits. An example is the Indigenous people of Central America, who soaked their nuts in seawater before eating them. But why? Soaking makes nuts more digestible, and better digestion means greater nutrient absorption and less stomach upset.
The Science Behind Soaking Nuts
Soaking nuts in water before eating them lowers the amount of phytic acid you get when you bite into a handful of nuts. Phytic acid, an organic form of phosphorus, binds to minerals, including calcium, zinc, and iron, so your body can’t take them up as easily.
One study found that not soaking nuts reduces:
- Iron absorption by 50% to 60%.
- Zinc absorption by 30% to 50%.
- Calcium absorption by up to 40%.
A thorough soak also removes enzymes inhibitors that make it harder to tap into the full nutritional benefits of nuts. When you eat unsoaked nuts, you absorb fewer minerals, and you could also develop digestive issues like gas, bloating, or even abdominal cramping. If you have a sensitive digestive tract, soaking may also help you avoid tummy upset.
There’s another possible benefit of soaking nuts before devouring this crunchy snack. According to some research, soaking boosts the number of antioxidants your body can absorb from nuts. Yes, nuts are a surprisingly good source of antioxidants and compounds that reduce inflammation.
Improved Taste and Texture
You might already like the taste of nuts, but could soaking them improve their flavor too? Another reason people soak nuts is they think it mellows their flavor by reducing bitterness. When you soak nuts, you remove compounds called tannins that make nuts taste bitter. You may have noticed that some nuts, like walnuts, leave a bitter taste in your mouth, especially if you consume them raw. Soaking can eliminate the bitterness, so you enjoy biting into them more.
If you use nuts in certain recipes, even smoothies, the softer texture of soaked nuts may be an advantage. This versatility makes them a terrific addition to a variety of dishes, from breakfast bowls to savory sauces.
How to Soak Nuts: A Step-by-Step Guide
Soaking nuts is as simple as it sounds. Here’s how to do it:
- Choose Your Nuts: Your best bet is raw, unsalted nuts, so as not to consume excess sodium. Almonds, walnuts, and pecans soak well.
- Rinse: Clean them by washing the nuts with cold water.
- Soak: Place the nuts in a bowl and cover them with filtered water. Allow your crunchy nuts to soak for 12 to 24 hours at room temperature. You can also soak them in the fridge.
- Rinse Again: After soaking, drain and rinse the nuts one more time.
- Dry: To restore their crispy texture, dry them in a dehydrator. You can also dry them at a low temperature in an oven.
Common Concerns and Misconceptions
You might wonder whether soaking itself causes loss of nutrients. Research shows soaking nuts in water can leak some minerals out of nuts. Therefore, as mentioned, you lose some iron, calcium, magnesium, phosphorus, and zinc. But balance this with the increased mineral absorption you get when you reduce phytic acid through soaking. Overall, the increased nutrient bioavailability that soaking brings about outweighs the limited loss of nutrients during soaking.
Who Should Soak Nuts?
Consider soaking your nuts if you have digestive issues. Soaking nuts can be beneficial for anyone looking to maximize nutritional uptake and improve digestion. However, it is particularly advantageous for individuals with digestive sensitivities or those who consume large quantities of nuts regularly. Also, if nuts taste bitter to you, soaking may help you enjoy them more.
Alternatives to DIY Soaking
If the idea of soaking nuts yourself seems daunting, there are alternatives available. Many health food stores and online retailers sell pre-soaked and dehydrated nuts. These products provide the benefits of soaked nuts without the hassle of doing it yourself. However, they can be more expensive, so it’s worth considering the cost versus convenience. Also, fermentation reduces phytic acid and makes minerals more bioavailable to your body.
Conclusion: To Soak or Not to Soak?
To soak or not to soak? Whether you take the extra step of soaking your nuts before snacking on them depends on you. Do you eat nuts mainly for the minerals they contain? If that’s the case, soak them. Another reason would be if nuts give you indigestion and you want to make them more digestible. But remember, you can get minerals, like iron, zinc, and calcium, from other sources. Therefore, you’re not totally dependent on nuts to supply them. So, weigh the pros and cons and consider the time you have available. Regardless, nuts are a healthy snack and a fantastic alternative to chips.
References:
- Kumari S, Gray AR, Webster K, Bailey K, Reid M, Kelvin KAH, Tey SL, Chisholm A, Brown RC. Does ‘activating’ nuts affect nutrient bioavailability? Food Chem. 2020 Jul 30;319:126529. doi: 10.1016/j.foodchem.2020.126529. Epub 2020 Feb 29. PMID: 32199146.
- Kelli McGrane, “Should You Soak Almonds before Eating Them?,” Healthline (Healthline Media, August 16, 2019), .
- “Review of the beneficial and anti-nutritional qualities of phytic acid ….” 01 May. 2021, https://www.sciencedirect.com/science/article/pii/S0963996921001836.
- Raj Kishor Gupta, Shivraj Singh Gangoliya, and Nand Kumar Singh. 2013. “Reduction of Phytic Acid and Enhancement of Bioavailable Micronutrients in Food Grains.” Journal of Food Science and Technology 52 (2): 676–84. https://doi.org/10.1007/s13197-013-0978-y.
- Creedon AC, Hung ES, Berry SE, Whelan K. Nuts and their Effect on Gut Microbiota, Gut Function and Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Nutrients. 2020 Aug 6;12(8):2347. doi: 10.3390/nu12082347. PMID: 32781516; PMCID: PMC7468923.
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