Nuts are a nutritious snack that are high in protein, fiber, healthy fats, vitamins, and minerals. They have been shown to have numerous health benefits, including reducing the risk of heart disease and improving brain function. Soaked nuts, in particular, have gained popularity in recent years due to their potential health benefits. In this article, we will explore whether soaked nuts are good for health and what the research says.
What are soaked nuts?
Soaked nuts are simply nuts that have been soaked in water for a period of time, typically between 4-8 hours. Soaking nuts is believed to remove some of the anti-nutrients found in nuts, including phytic acid, which can interfere with the absorption of minerals such as iron, zinc, and calcium.
Are soaked nuts good for health?
There is some evidence to suggest that soaked nuts may be more nutritious than raw or roasted nuts. One study found that soaking almonds for 12 hours increased their vitamin E content by 25%, while another study found that soaking hazelnuts for 8 hours increased their antioxidant content by 19%.
Soaking nuts may also make them easier to digest. Some people have difficulty digesting nuts due to their high fiber and fat content. Soaking nuts can help break down some of the enzymes that can cause digestive discomfort, making them easier to digest and reducing the risk of bloating, gas, and abdominal discomfort.
Soaking nuts may also help to reduce the risk of food allergies. Nuts are a common allergen, and soaking them may help to break down some of the proteins that can cause allergic reactions. One study found that soaking peanuts for 12 hours reduced their allergenicity by up to 100%.
How to soak nuts?
Soaking nuts is a simple process that can be done at home. Here’s how to do it:
- Rinse the nuts under cold water to remove any dirt or debris.
- Place the nuts in a large bowl and cover with water. The water should be at least 2 inches above the nuts.
- Add a pinch of salt to the water to help neutralize the phytic acid.
- Cover the bowl with a cloth and leave to soak for 4-8 hours.
- Drain the water and rinse the nuts under cold water.
- Spread the nuts out on a baking sheet and roast in the oven at a low temperature (around 150-200 degrees Fahrenheit) for 12-24 hours, or until they are dry and crispy.
In conclusion, soaked nuts may have some health benefits, including increased nutrient content, improved digestion, and reduced allergenicity. However, it is important to note that soaking nuts does not remove all of the anti-nutrients, and they should still be consumed in moderation as part of a balanced diet. If you have a nut allergy, it is important to consult with your healthcare provider before consuming soaked nuts.
References:
- Fohouo T. F., Njintang Y. N., Mbome L. I., & Scher J. (2017). Soaking and roasting improve nutritional quality and decrease anti-nutritional factors in four underutilized African legumes. Journal of Food Measurement and Characterization, 11(2), 1118-1126.
- Goyal, A., Sharma, V., & Upadhyay, N. (2016). Nutraceutical value of soaked almond (Prunus amygdalus L.) seed. International Journal of Chemical Studies, 4(5), 29-32.
- Huang, S., Li, R., Li, D., Li, Y., & Wang, H. (2020). Effects of soaking on the nutritional quality, germination, and sensory quality