Soaked Walnuts vs Dry Walnuts: Which is Better For Brain Health? Dietitian Answers

There is a popular belief that soaked walnuts are much healthier than dry, raw ones, especially for your brain health. Many people blindly follow this and soak walnuts overnight. Have you ever wondered whether there is any truth to this belief or not? Today, we will explain to you which one is actually the best choice for your brain health – soaked or raw walnuts.

To understand this better, we reached out to our top dietitian, Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru.

Soaked Walnuts vs Dry Walnuts: Which Is Better For Brain Health?

Let us straightaway get to the main point: when it comes to your brain health, which one is better – soaked or dry walnuts? Answering this, Ms Chitra says, “Both soaked and unsoaked walnuts will be helpful for the maintenance of brain health because they contain ALA omega-3 fatty acids, antioxidants, vitamin E, and polyphenols. All of these are beneficial for the brain and heart.”

But as per popular beliefs, are soaked walnuts more nutritious? The expert says, “Walnuts that have been soaked overnight become softer. But it should be noted that there is little information about the increased benefits of soaked walnuts for brain health. Additionally, it means that some water-soluble nutrients will be lost.”

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What Makes Walnuts Beneficial for the Brain?

Ms Chitra says that the primary thing in question here is not the soaking but the walnuts themselves. “Their healthy fats, especially ALA, as well as other antioxidants, may be an integral part of the diet promoting brain health,” she explains.

So, how many walnuts should you ideally eat to reap its benefits? Answering this, Ms Chitra says, “An amount of around 25-30 grams is usually a reasonable amount. Being rich in energy, consuming a large number of walnuts will increase the calorie intake.”

On this note, the expert yet again emphasises, “There seems to be no difference between the brain benefits of soaked and dry walnuts. Pick the type you like and can consume regularly.”

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Does Soaking Walnuts Improve Its Nutritional Value?

A 2020 study, published in the journal Food Chemistry, states that popular wellness trends often claim that soaking nuts (commonly known as ‘activating’ them) minimises anti-nutrients and enhances their health benefits. But this study from the University of Otago directly debunks this myth. 

To examine whether soaking walnuts actually improves their nutritional value, the researchers tested them alongside other nuts across various soaking conditions: such as plain water and salt solutions for 4 and 12 hours. Then it measured changes in phytate (a compound that binds to minerals and inhibits their absorption) and essential mineral concentrations. Unlike popular health claims, the research revealed that soaking walnuts caused only minimal changes in phytate levels (ranging from a 12% decrease to a 10% increase) and completely failed to boost the crucial phytate-to-mineral ratio that determines nutrient bioavailability. 

Moreover, instead of unlocking extra nutrition, soaking walnuts in fact reduced its total mineral concentrations, especially when the nuts were chopped. This is because valuable minerals leached out into the soaking water. The study, therefore, concluded that ‘activating’ walnuts does not increase mineral absorption and may even lessen their mineral content, proving that eating dry walnuts is just as nutritious. 

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Health Benefits of Walnuts 

According to the Cleveland Clinic, these are some of the health benefits of walnuts”

1. Lowers cholesterol: Adding walnuts to your diet regularly may reduce your:

• Total cholesterol up to 3%.
• LDL (bad) cholesterol up to 4%.
• Triglycerides up to 5%

2. Help prevent heart diseases: Walnuts are rich in ALA, a type of omega-3 fat. Eating foods rich in ALA can have a positive impact on reducing your heart disease risk. For each gram of ALA you eat per day, you reduce your risk of death from heart disease by 10%. Walnuts also have about 2.5 grams of ALA per 1-ounce serving.

3. Help prevent atherosclerosis: Apart from healthy omega-3s, walnuts are rich in antioxidants, including polyphenols and vitamin E. These help prevent atherosclerosis risk.

4. Nutrients to fight inflammation: Oxidative stress causes inflammation in your body; this can be a driving force behind a number of chronic illnesses, including even cancer. The nutrients present in walnuts can help fight inflammation.

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

Conclusion

Popular wellness trends often promote soaked walnuts as a superfood. But scientific evidence and nutrition experts state that both soaked and dry walnuts offer equal brain-boosting benefits. Soaking does not boost its key nutrient absorption; in fact, this can even lead to minor loss of water-soluble minerals. To conclude, consistently enjoying a daily portion of 25 to 30 grams, be it soaked or dry, is what truly matters for your cognitive function, heart health, and overall well-being.