Nuts are praised for their taste, texture, and nutritional value. They’re convenient to eat and can be easily incorporated into various foods. While their high nutrient content is widely recognised, many believe that soaking nuts before consumption can further enhance their benefits. But how true is this claim? In an interaction with the OnlyMyHealth team, G. Sushma, Clinical Dietitian, CARE Hospitals, Banjara Hills, Hyderabad, shares her insights and also lists the benefits nut consumption can provide in general.
Also Read: Walnuts For Brain Health: How Many Can A Child Eat In A Day?
How Nuts Benefit The Body
Nuts are a nutritional powerhouse that offer a variety of health benefits. Packed with healthy fats, fibre, vitamins, and minerals, studies have linked them to a reduced risk of chronic diseases. In fact, according to a review published in the journal Foods, despite being high in calories, people who incorporate nuts into their diet regularly are less likely to develop heart disease, high blood pressure, type 2 diabetes, and even certain cancers. Additionally, research linked nut consumption to a lower possibility of weight gain.
Dietitian Sushma shares that each nut has its own distinct nutrient profile, which may help maintain overall health. She lists:
Walnuts: Rich in omega-3 fatty acids, which are excellent for brain health and reducing inflammation.
Almonds: High in vitamin E, antioxidants, and healthy fats that support heart health.
Pistachios: Contain antioxidants and healthy fats that can improve cholesterol levels.
Hazelnuts: Good source of vitamin E and healthy fats, beneficial for both heart and brain health.
Macadamia nuts: High in monounsaturated fats, which are heart-healthy and also support cognitive function.
Soaking Nuts May Have Both Pros And Cons
According to Sushma, soaking nuts before consumption can have both advantages and disadvantages. These include:
Pros
- Improved digestibility as soaking nuts can break down phytic acid and enzyme inhibitors, making them easier to digest.
- Enhanced nutrient absorption from soaking nuts may increase the bioavailability of vitamins and minerals such as iron, zinc, and calcium.
- Better and softer texture of the nuts.
Cons
- Time-consuming
- Loss of some water-soluble nutrients, like certain B vitamins.
- If not dried properly after soaking, nuts can spoil more quickly.
What Does Study Say
Research suggests that soaking or 'activating' almonds makes it easier for the body to absorb the nutrients. Soaking is thought to break down phytate, a substance that can block mineral absorption. In a study published in the Journal of the Science of Food and Agriculture, researchers found that soaking almonds for at least 24 hours did slightly reduce phytate levels, but by less than 5%, which only suggests that soaking almonds may have a minor effect.
Another study published in the journal Food Chemistry found no such benefit at all. In fact, it said that soaking nuts for various times (with or without salt) had minimal impact on phytate content.
Bottomline
According to the expert, soaking nuts can offer some benefits, especially in terms of digestibility and nutrient absorption, but it is not strictly necessary for everyone. She concludes, “Eating a variety of nuts can contribute to heart and brain health and aid in weight management, whether they are soaked or not. The key is to choose nuts that align with your specific health goals and preferences.”