Soaked Almonds vs Soaked Walnuts: Which is The Best Morning Starter for a Healthier Brain?

Many health enthusiasts love to start their day with soaked almonds and soaked walnuts. And why not? It is a proven fact that nuts are full of antioxidants and nutrients. But one question remains: when it comes to starting your day, which one is the ultimate choice for maximum brain health – soaked almonds or soaked walnuts? Today, this article will clear the confusion and answer this for you.

To understand this better, we reached out to Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore. 

Soaked Almonds Vs Soaked Walnuts: Which is The Best Morning Starter For Brain Health?

Without beating around the bush, let us straightaway get to the main point: which is the best one to have in the morning to boost brain health – soaked almonds or soaked walnuts? Answering this, Ms Raj says that if the goal is brain health, walnuts may have a slight advantage. 

The expert explains, “This is because they provide omega-3 fatty acid (ALA), along with polyphenols and other healthy fats that support normal brain and heart health. Almonds are also nutritious and provide vitamin E, magnesium, protein, fibre and healthy fats that can support overall health. However, there is no strong evidence that eating soaked walnuts or almonds first thing in the morning gives a special brain-health benefit, as compared with eating them at another time of day.” 

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Are Nuts Healthier When Soaked?

A 2018 study, published in the European Journal of Nutrition, examined the popular claim that soaking nuts overnight before eating makes them healthier and easier to digest. It noted that there is a popular belief that soaking reduces naturally occurring plant compounds called phytates, which supposedly interfere with the body's ability to absorb essential vitamins and minerals. 

To analyse if this practice has any real scientific merit, researchers carried out a detailed clinical trial focusing specifically on almonds. Over an eight-week period, seventy-six participants were given four different preparations to eat daily: whole unsoaked, whole soaked, sliced unsoaked, and sliced soaked almonds. 

Thereafter, the researchers carefully examined the participants' daily digestive comfort, how much they enjoyed eating the nuts, and the actual chemical phytate levels in the almonds. The lab tests discovered that soaking the nuts did not lower their phytate content at all. In fact, the soaked whole almonds actually had slightly higher concentrations of phytates than the dry, unsoaked ones. 

Moreover, the study strictly debunked the myth that soaked nuts are gentler on the stomach. While overall digestive symptoms were very low for everyone, participants reported experiencing slightly more flatulence (gas) after eating the soaked whole almonds, as compared to the unsoaked ones. The study concluded that there is no added health or digestive benefit to ‘activating’ or soaking nuts. 

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Why Nuts Should Be a Part of Your Daily Diet

The Nurses’ Health Study and the Adventist Health Study, examined diets of more than 1,10,000 people. They discovered that those who ate 5 or more ounces of nuts per week had a substantially lower risk of heart disease and death. The studies noted that people who ate more nuts lowered their risk by 35% to 50%. According to the Cleveland Clinic, these are the benefits of nuts:

• A good source of dietary fibre.
• High in protein.
• Full of healthy vitamins and minerals like vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper and potassium.
• A good source of the nonessential amino acid l-arginine, which helps protect your heart from plaque buildup.
• Full of healthful phytochemicals, which have been linked to the prevention of heart disease.

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Tips To Have Almonds and Walnuts The Right Way

Nuts are a beneficial addition to our daily diet.On this note, Ms Raj shares some tips to have almonds and walnuts the correct way:

• Soaking is not necessary for most people.
• The more important factor is regularly including nuts as part of a balanced diet rather than focusing on a particular timing or preparation method.
• For a simple daily choice, you can have a small handful of walnuts, almonds or a mix of both.
• Eat them unsalted.
• You can also combine them with fruits, whole grains, vegetables and other nutrient-rich foods. 

“Long-term dietary patterns matter much more for brain health than whether you eat soaked almonds or walnuts immediately after waking up,” concludes Ms Raj.

ALSO READ- Soaked Almonds: Should You Eat Them With or Without the Skin? Expert Answers

Conclusion

Both almonds and walnuts are nutritional powerhouses. However, walnuts hold a slight edge for brain health due to its high omega-3 fatty acid content. Moreover, scientific evidence reveals that soaking nuts has no additional health or digestive benefits. This proves that you can enjoy them raw and unsoaked. The most important factor for long-term brain and heart health is simply adding a handful of mixed, unsalted nuts into a well-balanced daily diet, instead of worrying about specific timings or preparation methods.