Many raw vegan recipes say to soak nuts before using them. What are the advantages? How do you soak nuts and seeds?
There are several reasons for soaking nuts or seeds, ranging from flavor to increased nutritional value. Sometimes it is simply to prepare the food to be soft enough that it will blend more smoothly. Many raw vegan recipes use blended up nuts in ways that other recipes do not, either to make raw nut milk or to simulate baked goods, like cookies and pies.
Even if you're not on a raw vegan diet, one terrific reason to soak nuts is that many nuts, especially walnuts and almonds, have a much more appealing taste after they are soaked and rinsed. As you will see if you try it yourself, after as little as 20 minutes, the soak water is brown. After a couple of hours, much of the dust, residue, and tannins from the skins are released into the water and the nut emerges with a smoother, more palatable flavor.
You'll notice that soaked walnuts do not have that astringent, mouth-puckering taste to them. This is because when soaking walnuts, the tannins are rinsed away, leaving behind a softer, more buttery nut. The soak water from nuts and seeds should always be discarded and never used as water in a recipe.
Other reputed benefits of soaking your nuts and seeds include increased enzyme activity, greater absorption of the food's nutrients by the body, and increased digestibility. When soaked, nuts and seeds will begin the sprouting process, which bumps up their nutrient profile considerably. Nuts should only be soaked after they are removed from their shells. You'll notice that nuts without skins such as macadamias, cashews, or Brazil nuts don't have as much of the murky water residue, but soaking is still recommended for ease in blending and for nutritional purposes.
Soaking Instructions
Convinced you should be soaking your nuts and seeds? Great! Now you need to know how to soak your nuts before using them.
Soak your nuts and seeds anywhere from 20 minutes to 2 or 3 hours, or even overnight in the refrigerator. In general, harder nuts will take longer to soften. If your recipe calls for soaked nuts or seeds and you are low on time, try to squeeze in 20 minutes minimum, or just do a really good job rinsing them. Otherwise, plan ahead a bit and soak them overnight in your refrigerator in a glass container with an airtight lid. Soaking nuts in plastic is generally not recommended as plastic can leach into the water and into your food.
Many raw foodists will keep a variety of nuts and seeds soaking in their refrigerators at all times to have handy. If you do this, you'll want to change the soak water every couple of days so that the food doesn't spoil.
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.
Nagar recommended consuming a variety of nuts without the need for soaking, such as almonds (4), walnuts(2), cashews(1-2), pistachios, and pecans daily ensures a diverse intake of nutrients, as different nuts offer unique nutritional profiles.
Soaking nuts and seeds can activate enzymes, making them more easily digestible. It also helps neutralize enzyme inhibitors and reduces phytic acid content. Soaked nuts and seeds can be enjoyed as is or used in recipes like smoothies, salads, or homemade nut milks.
But while soaking can reduce phytic acid, it's not necessary as it has never been proven that nuts and seeds cause micronutrient deficiency,” says Tina Marinaccio, a registered dietician nutritionist.
Soaking nuts and seeds break the protein down so that it can be assimilated better by your body. Soaking certain grains also helps break down very tough gluten. We recommend 6 to 8 hours of soaking for grains and legumes. It could also be 12 hours in warm water with a little salt.
The toxin is found around the cashew shell and can leach out onto the exterior of the nut itself. If you were to handle or consume cashews in their raw form, you would likely experience a reaction similar to that caused by poison ivy, such as an itchy and inflamed skin rash that may cause a burning sensation.
Micronutrients that are found in good amount in the nuts and seeds like calcium, iron, zinc, selenium do not get absorbed in our body if we consume them raw. Soaking them overnight is the best way you can wash away the phytic acid. Soaking them overnight also reduces the amount of Tannic acid.
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.
Softer nuts and seeds, like cashews, pumpkin seeds and walnuts can be soaked for even less time, about 4 hours. Just make sure to rinse all nuts very well after they've been soaking, since the water they were bathing in is filled with the enzyme inhibitors that you wanted to get rid of in the first place.
It is believed that soaked nuts are excellent sources of protein, fibre, vitamins, unsaturated fatty acids, and minerals. They can help to build immunity, prevent diseases, and strengthen the body. Ayurveda suggests that certain individuals may have a sensitive digestive system.
Soak your nuts and seeds anywhere from 20 minutes to 2 or 3 hours, or even overnight in the refrigerator. In general, harder nuts will take longer to soften. If your recipe calls for soaked nuts or seeds and you are low on time, try to squeeze in 20 minutes minimum, or just do a really good job rinsing them.
Long-soak nuts (almonds, pistachios, and hazelnuts) need at least 8 hours. Medium-soak nuts (pecans, walnuts, and Brazil nuts) are oilier and swell up quickly, so require less soaking time. Short-soak nuts (cashews, macadamias, and pine nuts) have the highest fat content and require only 2 to 4 hours soaking.
Almost all seeds can be pre-soaked, but it is large seeds, seeds with thick coats and wrinkled seeds that will benefit most. Small seeds benefit less and are difficult to handle when wet. Examples of seeds that benefit from soaking include peas, beets, cucumber, corn, squash, pumpkin and beans.
Almonds. Almonds are a rich source of vitamin E, magnesium, and healthy fats. Soaking almonds overnight softens their outer layer, making them easier to digest and allowing better absorption of nutrients.
Walnuts, like many nuts, contain natural compounds that inhibit enzyme activity and can make them harder to digest. Soaking these nuts helps neutralize these compounds, breaking down enzymes that can interfere with nutrient absorption and digestion.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
Address: 743 Stoltenberg Center, Genovevaville, NJ 59925-3119
Phone: +2202978377583
Job: Administration Engineer
Hobby: Surfing, Sailing, Listening to music, Web surfing, Kitesurfing, Geocaching, Backpacking
Introduction: My name is Rubie Ullrich, I am a enthusiastic, perfect, tender, vivacious, talented, famous, delightful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
:max_bytes(150000):strip_icc()/benefits-of-soaking-nuts-and-seeds-3376456_FINAL-3df1f6c36f4f4343a4ad20e21158d40e.png "Should You Soak Nuts and Seeds Before Eating Them? (1)")
