We’ve often heard that nuts need to be soaked to get the most nutrition out of them, but are there some nuts that are better not soaked before eating? Why?
“When it comes to nuts, soaking has benefits like improved digestibility and reduced anti-nutrients. However, some people prefer to eat nuts raw, undewarned, to retain maximum nutrients,” says Priti Nagar, nutritionist, NIIMS College and Hospital, Noida.
“It’s often said that almonds, walnuts, and many other nuts are more nutritious when not soaked. Soaking nuts does have its benefits, but… Choosing raw, unsoaked nuts is a convenient option. Enjoy the natural flavors and nutritional content,” she said.
Nagar said it’s important to listen to your body and choose the form of nuts that works best for you and your nutritional needs.
What happens when you soak something that shouldn’t be soaked?
“Nuts are generally thought to have more nutrients when not soaked, but soaking can reduce the phytic acid content.
“Phytic acid is an anti-nutrient that binds with minerals such as iron, zinc and calcium, preventing their absorption. Soaking nuts in water reduces the phytic acid content, making these minerals more bioavailable and easier to digest,” she said.
“ The soaking process activates enzymes that accelerate the breakdown “The reduction in protein and carbohydrates may improve overall nutrient absorption. The reduction in enzyme inhibitors and other anti-nutrients in nuts increases the accessibility of nutrients to the body,” Nagar added.
Soaking may reduce the oxalic acid content and may be beneficial for people susceptible to kidney stone formation, but it is important to note that the effects of soaking may vary depending on the type of nut and the soaking duration.
“Some nutrients may be lost during this process. Increased digestibility must be balanced against potential nutrient losses“Ultimately, the decision to soak or not soak nuts should be based on personal dietary preferences and nutritional requirements,” she said.
How much should you include in your regular diet?
“From a clinical perspective, a daily intake of about 28 grams, or a small handful, is recommended, as this amount provides essential nutrients without unduly increasing calorie intake. This is an important consideration, as nuts are high in healthy fats and calories.”
Nagar recommends consuming a variety of nuts daily to get a variety of nutrients, as different types of nuts have different nutritional values, including almonds (4), walnuts (2), cashews (1-2), pistachios and pecans, which do not need to be soaked.
She says it’s also important to take into account an individual’s dietary needs and potential allergies.
“Patients with nut allergies should avoid nuts and consider alternatives such as seeds and dried fruits. Preparation methods, whether soaked or not, should be tailored to individual taste preferences and digestive comfort,” she said.
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First uploaded: June 16, 2024 9:21 AM
