WHY YOU SHOULD SOAK YOUR NUTS
Soak your nuts. There, I said it. It’s not how it sounds and trust me, you’ll be glad you did. If you aren’t soaking your nuts before consuming them, now is the time to start.
NUTS ARE GOOD FOR YOU! …or are they?
Those that follow my work know that I don’t promote eating a lot of nuts (or seeds, for that matter). This is because they are high in PUFAs - which are overrated - even detrimental to your health when over consumed. They also aren’t a substitute for wholesome foods such as meat, eggs, and dairy - no matter how often you may hear otherwise.
To be fair, nuts do have a lot of admirable qualities, such as protein, vitamins, and minerals (besides tasting yummy). The problem is that popular diet trends and conflated, even questionable, studies have given people the impression that a lot is good and more is better. I do not subscribe to this approach. A few nuts and seeds, once in a while, can be a wonderful addition to the diet. A lot of nuts, all the time? Not so much.
WHY YOU SHOULD SOAK (and dry) YOUR NUTS
Roasting is a popular preparation method for nuts, but soaking them in salt water for 6-8 hours and then dehydrating them is the preferred method. Here are a few reasons why:
Doing so improves and elevates the taste
It removes bitterness and astringency
They are satisfyingly crispier
It makes them easier to digest (a lot easier!)
It unlocks nutrients, such as magnesium, iron, calcium, selenium, and zinc, making them available for assimilation
This process leaches the tannins (which are only healthy in moderation)
It reduces mold sometimes found in nuts (but not always visible to the naked eye)
It deactivates enzyme inhibitors that would otherwise bind minerals. These inhibitors are also known to cause gastrointestinal distress.
It eliminates pesticide residue
It triggers a sprouting process, which actually increases their nutritional value
The brine neutralizes the anti-nutrient, phytic acid
MORE ON PHYTIC ACID
Nuts, along with plant seeds, legumes, wheat, and grains, contain phytic acid. This form of bound phosphorous acts as a physiological protectant and antioxidant. While it’s a necessary compound to safeguard until germination, in humans, phytic acid binds to minerals in the gastrointestinal tract. This can cause irritation and inhibit the absorption of valuable nutrients such as zinc. Which is why, incidentally, when taking a zinc supplement, it is best done so away from foods that have a high phytic acid content.
Instead of nourishing your body, consuming too many of these unprepared foods, such as nuts, can actually create deficiencies. Soaking annuls phytic acid and enzyme inhibitors making the nuts (and seeds, etc.) easier to digest and increases the nutrient profile.
So should you be afraid of phytic acid? Nope. It is not evil. In fact, in small doses, it can be advantageous. It is altogether best, however, not to consume large amounts of it. The purpose of soaking and drying nuts and seeds isn’t to eliminate the phytic acid entirely but simply to reduce it to a safer level while maximizing other, notable dietary attributes.
HOW TO SOAK (and dry) YOUR NUTS
For information as to how to soak and dry your nuts, hop on over to “What’s for Dinner” or click here to go directly to the recipe.
ADDITIONAL INSIGHTS
Interestingly, consuming properly prepared nuts and their phytic acid/enzyme inhibiting cohorts alongside a bit of saturated fat and/or protein can actually enhance absorption of vitamins and minerals while shielding the body from any “anti-nutrients”.
Although popcorn kernels don’t require soaking due to a low incidence of phytic acid (and drying in heat would likely force them to pop), eating popped corn drizzled with butter or coconut oil and sprinkled with quality salt will block residual phytic acid, heighten uptake of advantageous nutrients, and make it easier to digest (besides the fact that it would be scrumptious).
Occasionally using unprepared seeds as a scant embellishment, as in a recipe like Orange Chicken, where they are coupled with a much higher ratio of protein and fat, means the phytic acid and other anti-nutrients are almost a moot point - unless, of course, you are highly sensitive.
THE TAKEAWAYS
When it is feasible, always opt for nuts that have been properly prepared before use. Ideally, seeds will follow the same method but, provided they are only used sparingly as a light garnish, I don’t concern myself as much with them. We’ll save a discussion about how to prepare legumes and grains for another time. Just know that consuming properly prepared nuts translates to feeling better (not worse) after eating them, exploiting the good nutrients to the benefit of your health, decreasing exposure to the undesirables, and they will be appreciably more delicious.
NUTritionally yours,
Marie Stumphauzer, FNTP
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