Eating nuts provides a wide range of health benefits due to their rich nutritional profile. Here are some of the key health benefits of including nuts in your diet:
Rich Source of Healthy Fats: Nuts are packed with unsaturated fats, particularly monounsaturated and polyunsaturated fats, which are heart-healthy fats.
Nutrient-Dense: Nuts are an excellent source of important nutrients, including:
Fiber: Supports digestive health, promotes regular bowel movements, and helps manage weight by increasing satiety.
Vitamins and Minerals: Nuts are rich in vitamins like vitamin E (an antioxidant), folate, and several B vitamins, as well as minerals like magnesium, potassium, and zinc.
Weight Management: Despite being calorie-dense, nuts may aid in weight management. Their high fibre and protein content helps you feel fuller for longer, preventing overeating. Additionally, some studies suggest that the body does not absorb all the calories from nuts, meaning they may have a smaller impact on weight gain than their calorie content would suggest.
Blood Sugar Control: Nuts have a low glycaemic index, which means they don’t cause spikes in blood sugar levels. This makes them a good snack option for people with diabetes or those trying to manage blood sugar levels.
Brain Health: Many nuts, particularly walnuts, are rich in omega-3 fatty acids and antioxidants, which can support brain health. Omega-3s help reduce inflammation, improve cognitive function, and may reduce the risk of neurodegenerative diseases such as Alzheimer’s.
Gut Health: Nuts provide prebiotic fibre, which nourishes beneficial gut bacteria and supports a healthy gut microbiome. A healthy gut microbiome is associated with improved digestion, immunity, and even mental health.
Bone Health: Many nuts are good sources of magnesium and calcium, two essential minerals for maintaining strong bones and preventing bone loss.
INSTRUCTIONS FOR SOAKING AND DRYING NUTS
SHOULD I SOAK MY NUTS?
SHOULD I SOAK MY NUTS OR JUST EAT THEM RAW?
Soaking nuts is an important step to neutralise the phytic acid content in raw nuts.
Phytic acid is a naturally occurring compound found in seeds, nuts, legumes, and whole grains. It serves as the primary storage form of phosphorus in these plant foods. Phytic acid is often referred to as an “anti-nutrient” because it can bind to essential minerals, such as calcium, magnesium, iron, and zinc, forming phytates. When this binding occurs, it can make it harder for your body to absorb these important minerals.
WHY PHYTIC ACID IS CONSIDERED AN ANTI-NUTRIENT?
- Mineral Absorption Inhibition: Phytic acid binds to minerals in the digestive tract, preventing their absorption. This can be a concern if you rely heavily on plant-based foods, as it might lead to mineral deficiencies over time.
- Digestive Discomfort: Phytic acid can also be tough on the digestive system. In high quantities, it may cause bloating, gas, and discomfort, as it can bind with digestive enzymes, making them less effective.
HOW TO REDUCE PHYTIC ACID:
Soaking, sprouting, and fermenting foods can reduce phytic acid levels. For example, soaking nuts in water helps activate enzymes that break down phytic acid, making the nutrients more bioavailable and easier to digest.
These processes are key for improving mineral absorption and supporting overall digestive health.
HOW TO SOAK RAW NUTS:
- Raw nuts (Hard nuts: almonds, hazelnuts, Brazil nuts – keep these in a separate bowl from the soft nuts: cashews, walnuts, etc. Hard nuts and soft nuts require different amount of soaking time)
- Filtered water
- Sea salt
STEPS FOR SOAKING NUTS:
Choose Your Nuts: Select raw, unsalted, unroasted nuts. Separate hard and soft nuts from each other. (Hard nuts: almonds, hazelnuts, Brazil nuts – keep these in a separate bowl from the soft nuts: cashews, walnuts, etc. Hard nuts and soft nuts require different amount of soaking time)
Rinse the Nuts: Thoroughly rinse the nuts under cool, filtered water to remove any surface debris or dust.
Soaking Solution:
In a large bowl, add the nuts.
Cover them with filtered water (ensure there’s about 2-3 inches of water above the nuts).
Add a pinch of sea salt to the water. Salt helps activate enzymes that aid in breaking down phytic acid.
Soak the Nuts:
Hard nuts like Almonds, Brazil nuts and Hazelnuts: Soak for 6–12 hours.
Softer nuts like Cashews and Walnuts need much less soaking time – 1-2 hours.
Note: The soaking time varies depending on the type of nut. Soaking longer than necessary can lead to mushy texture, so it’s important to follow recommended times.
Drain and Rinse: After the soaking period, drain the water and rinse the nuts under cool water to remove any remaining phytic acid and other antinutrients.
WHY IS THE WATER CLOUDY AFTER SOAKING THE NUTS?
When you soak nuts, the water may change colour due to several factors, all related to the substances released from the nuts during the soaking process:
Phytic Acid: Nuts contain phytic acid, an “anti-nutrient” that can leach into the soaking water. Phytic acid doesn’t have a strong colour on its own, but it can interact with minerals and other compounds, causing the water to turn cloudy or slightly coloured.
Tannins: Tannins are natural compounds found in many nuts (especially almonds, walnuts, and hazelnuts). They are known for their astringency and can give the soaking water a yellow or brown tint. This is especially noticeable in walnuts, where the water often turns a darker shade due to the tannins.
Why It’s a Good Sign:
The colour change in the soaking water is typically a sign that the nuts are releasing some of their anti-nutrients, bitter compounds, or oils, which are part of the reason soaking helps improve digestibility. After soaking, the water should be discarded, and the nuts should be rinsed thoroughly to remove these compounds.
In short, the colour change in the water is a normal part of the soaking process and indicates that the nuts are releasing substances like phytic acid, tannins, and other compounds that could impact digestion. It’s best to discard the soaking water and rinse the nuts before consumption.
STEPS FOR DRYING THE NUTS:
Spread Nuts on a Baking Tray: After draining, spread the soaked nuts evenly on a baking sheet. Avoid overcrowding to ensure even drying.
Drying Method Options – I have found the following 2 methods of drying the nuts to be the best options;
Oven Method: This method is helpful if you are drying a large amount of nuts. Use as many trays as required and spread the nuts in a single layer on each tray. Preheat the oven to 160 degrees C. Place the tray in the oven and let the nuts dry for around 30mins, checking every 10 minutes and moving them around the try to ensure they don’t burn on the edges. Check one of the nuts from the centre of the tray to see if it has dried. If they still feel a little moist, turn the oven off and close the door with the tray of nuts still inside. The residual heat of the oven while it’s cooling, will dry out the remaining moisture. Remove from the oven once dry and allow to cool before storing the nuts in an airtight container in a cool, dry place or in the fridge.
Air Fryer: If you have a smaller quantity of soaked nuts or you don’t mind drying them in smaller batches, the air fryer is a great option for drying the nuts. Set the temperature to 160 degrees C and the timer to 10 minutes. Give the basket a shake halfway through roasting to ensure they are evenly roasted. Check one of the nuts from the centre of the tray to see if it has dried. If they still feel a little moist, return the basket to the air fryer and roast for 1 more minute. Remove from the air fryer once dry and allow to cool before storing the nuts in an airtight container in a cool, dry place or in the fridge.
- Check for Complete Dryness: Nuts are fully dried when they feel firm and crunchy, with no remaining moisture inside. If they’re still soft, continue drying. This is important because any moisture left in the nuts can lead to them becoming mouldy during storage.
- Storage: Store the dried nuts in an airtight container in a cool, dry place. Properly dried nuts can last for weeks, while improperly dried or moisture-laden nuts can spoil more quickly.
Additional Tips:
Avoid Overheating: Don’t use high temperatures, as this can burn or over-roast the nuts, changing their flavour.
Monitor Carefully: Since air fryer models can vary, keep an eye on the nuts, especially the first time you dry them, to ensure they don’t get overcooked.
Stir Occasionally: If you find the nuts aren’t drying evenly, give them a quick stir halfway through the drying process.
WHY SOAKING AND DRYING NUTS IS IMPORTANT:
Reduces Phytic Acid: Soaking activates enzymes that break down phytic acid, which allows your body to better absorb essential minerals.
Increases Nutrient Absorption: With lower levels of phytic acid, the bioavailability of nutrients such as magnesium, zinc, and calcium is improved.
Enhances Digestibility: Soaked nuts are easier to digest, reducing the chances of bloating or discomfort after eating.
Prevents Enzyme Inhibition: Soaking neutralizes enzyme inhibitors found in raw nuts, making the nutrients within the nuts more accessible for digestion.
By soaking and properly drying your nuts, you’re ensuring that they are both nutritious and easier on your digestive system!
Make soaking nuts a regular part of your weekly food preparation routine so that you always have nuts on hand for meals and snacks.