Better nutrient absorption takes place when we consume soaked nuts
In her recent Instagram reel, nutritionist Nmami Agarwal discusses how not soaking nuts before eating them could do more harm than good. She begins by saying, “Having nuts? Great. But not soaking… well it's not the right way to consume!”
She further explains, “The science behind this is very simple. Foods that can be eaten raw are fruits and certain vegetables. Rest all the foods need to be soaked or cooked. Raw nuts contain huge amounts of phytic acid. To explain phytic acid simply, It is the outer layer of the nuts to protect nuts from external factors. When we consume it, it causes irritation in the stomach and prevents nutrient absorption.”
Your body can better absorb nutrients if you soak nuts and seeds. Nutrient-dense nuts and seeds include nutrient inhibitors that guard and guarantee the survival of those nutrients. By soaking nuts and seeds, you can reduce or get rid of the harmful and nutritious inhibitors that are absorbed into the water.
The nutrients of the nuts and seeds are more easily absorbed because the inhibitors and harmful chemicals are absent. Additionally, they aid in the growth of good bacteria in your colon and are easier for the body to absorb.
She ends by saying, “Food good nutrient absorption, soak nuts and then consume.”
Take a look at her reel:
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
By soaking nuts, the phytic acid content is diminished, thereby making these minerals more bioavailable and easier to digest,” she said. “The soaking process activates enzymes that facilitate the breakdown of proteins and carbohydrates, potentially improving overall nutrient absorption.
Do nuts need to be soaked before eating? ›
Increased availability of nutrients
While soaked peanuts were found to contain slightly higher zinc levels, unsoaked peanuts contained more iron. So, it's not about being 'better' or 'worse' – as with everything in nutrition, it really does vary and depends on the specific circ*mstances.
What happens if you don't soak nuts? ›
By soaking, you are breaking down the phytic acid so it can be absorbed properly. Nuts also have high amounts of enzymes inhibitors. This is another reason why un soaked nuts are hard to digest. Soaking nuts can neutralize the enzymes allowing for proper digestion.
Is it really necessary to soak walnuts? ›
"Soaking can also help prevent indigestion as it helps reduce gas forming compounds. It also reduces polyphenols and increase nutrient availability. Besides, soaking walnuts also improves their texture," says Bharadwaj. "Just soak 2-4 walnut pieces overnight in a cup of water and have them.
Does soaking nuts remove nutrients? ›
"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.
Is soaking nuts a myth phytic acid? ›
Claims in the lay literature suggest soaking nuts enhances mineral bioavailability. Research on legumes and grains indicate soaking reduces phytate levels, however, there is no evidence to support or refute these claims for nuts.
Which is better soaked nuts or dry? ›
"Soaked almonds and walnuts are healthier than having them raw, because the process of soaking makes them more digestible and more easily absorbed in the body. So, all the nutrients and vitamins that they have, almost doubled up in the bio availability of those vitamins, when they are consumed soaked.
Why should nuts be soaked overnight? ›
Nuts naturally contain enzyme inhibitors and phytic acid, which can make them harder to digest and may interfere with the absorption of nutrients. Soaking nuts overnight helps to neutralize these compounds, making the nuts easier on the digestive system.
Can we eat dry nuts without soaking? ›
It has immense health benefits. However, you can also include non soaked ones in ur diet as a mid meal snack but obviously in moderation. You can eat them without soaking in water. Some dry fruits, like walnuts, chilgoza (pine nuts), raisins, dried apricots can be eaten without soaking in water.
What happens if we eat walnuts without soaking? ›
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.
