Nuts and seeds are essential components of the Mediterranean diet – one of the healthiest diets in the world, as endorsed by scientists and nutritionists. Rich in healthy fats, plant-based protein, fiber, antioxidants, vitamins, and minerals, nuts and seeds are nutritional powerhouses that offer numerous health benefits. But what is the right way to eat them? Soaked or roasted? Let’s take a look.
What happens when you soak nuts and seeds
Most people prefer soaking and seeds in water, often for several hours, and even overnight, to soften their texture and enhance digestibility. This traditional practice, rooted in ancient food preparation methods, surprisingly unlocks nutritional benefits.
Raw nuts and seeds contain natural compounds like phytic acid and enzyme inhibitors. These can bind to minerals like iron, zinc, and calcium, reducing their absorption in the body. Soaking helps neutralize these compounds, making nutrients more bioavailable.
Dr. Pal Manickam, a gastroenterologist with over 1.6 million followers on Instagram, says soaking raw nuts might be a good idea. “Raw nuts contain phytic acid, which helps to protect the seed until it completely germinates. The concern is that this phytic acid, when combined with other foods, can slightly impair the absorption of minerals. Soaking the nuts in water overnight in the refrigerator can decrease the phytic acid by 10%,” the gut doctor shares in a shared on Instagram. Soaking may also make nuts easier to digest, particularly for those with sensitive stomachs. Apart from this soaking also requires time. For instance, one must soak almonds for 7-8 hours, and storing it for later won’t be great either.