Should you soak nuts and seeds before eating them? Why do so many vegan recipes say to soak the nuts before using them? What are the benefits of soaking nuts and seeds?
Many raw food recipes call for soaked nuts or seeds. There are several reasons for this, ranging from flavor to increased nutritional value.
Sometimes you just have to cook them, so that the food is soft enough. Even if you're not on a vegan diet, one great reason to soak nuts is that many of them, especially walnuts and almonds, taste much more appealing after they've been soaked and rinsed.
As you will see if you try it yourself, after 20 minutes the water is brown. After a few hours, much of the dust, residue and tannins from the skins are released into the water and the nut comes out with a nicer, milder flavor. You will notice that soaked walnuts do not have that astringent taste in our mouths.
This is because as they soak, the tannins are washed away, leaving behind a softer and oilier nut. Any water that remains should always be thrown away and never used.
Other known benefits of soaking nuts and seeds include increased enzyme activity, greater absorption of food nutrients by the body and increased digestibility.
In other words, just because nuts and seeds are considered good sources of protein and nutrients, it doesn't mean your body can absorb those nutrients.
This is where soaking comes in. As they soak, they will begin the germination process, which greatly increases their nutritional profile.
Nuts should be soaked only after they are removed from their shells. You will notice that nuts without skins, such as macadamias, cashews, or brazil nuts do not have as much of the cloudy water residue, but soaking is still recommended for easier preparation.
Soak nuts and seeds from 20 minutes to 2 or 3 hours, or even overnight in the refrigerator. Usually, harder ones like walnuts will take longer to soften.
If your recipe calls for soaked nuts or seeds and you're short on time, try to wait a minimum of 20 minutes or simply rinse them repeatedly and thoroughly.
Otherwise, plan a little ahead and soak them overnight in the fridge in a glass container with an airtight lid. Soaking in a plastic container is not recommended.
If you often have to do this process, you can keep them soaking in your refrigerators at all times for added convenience.
If you choose this option, you will need to change the water every two days, so that the food does not spoil.
In short, why soak nuts and seeds?
- To remove or reduce phytic acid;
- To remove or reduce tannins;
- To neutralize enzyme inhibitors;
- To promote the production of beneficial enzymes;
- To increase the amount of vitamins, especially B-complex vitamins;
- To break down gluten and facilitate digestion;
- To make proteins more readily available for absorption;
- To prevent mineral deficiency and bone mass loss;
- To neutralize toxins in the colon and keep it clean.
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