NOT ALL NUTS NEED TO BE SOAKED OVERNIGHT; FIND OUT WHICH ONES YOU CAN CONSUME RAW
Preeti Nagar, dietician at Noida International Institute of Medical Sciences (NIIMS) College and Hospital said that it is essential to listen to your body and choose the form of nuts that works best for you and your nutritional needs. (Source: Freepik)
We often hear that nuts should be soaked to get the maximum nutrients. But are there some nuts that should be left unsoaked before consumption? Why is that?
"When it comes to nuts, soaking them can have benefits like improving digestibility and reducing anti-nutrients. However, some people prefer to consume nuts in their raw, unsoaked form to retain maximum nutrients," said Preeti Nagar, dietician at Noida International Institute of Medical Sciences (NIIMS) College and Hospital.
"Almonds, walnuts, and many more nuts are often considered to carry more nutrients when unsoaked. While soaking nuts can have its benefits, opting for raw, unsoaked nuts can be a convenient way to enjoy their natural flavors and nutrient profiles," she said.
Nagar said that it is essential to listen to your body and choose the form of nuts that works best for you and your nutritional needs.
What happens when you soak the ones that shouldn't be?
"When you soak nuts that are typically considered to carry more nutrients when unsoaked, it can lead to the reduction of phytic acid content.
"Phytic acid is an anti-nutrient that can bind to minerals such as iron, zinc, and calcium, inhibiting their absorption. By soaking nuts, the phytic acid content is diminished, thereby making these minerals more bioavailable and easier to digest," she said.
"The soaking process activates enzymes that facilitate the breakdown of proteins and carbohydrates, potentially improving overall nutrient absorption. This reduction of enzyme inhibitors and other anti-nutrients present in nuts enhances their nutritional accessibility to the body," Nagar added.
While soaking may also reduce oxalate content, which can be beneficial for individuals susceptible to kidney stone formation, it is important to note that the effects of soaking can vary depending on the type of nut and the duration of soaking.
"Some nutrients might be lost during this process, necessitating a balance between improved digestibility and potential nutrient loss. Ultimately, the decision to consume soaked or unsoaked nuts should be based on individual dietary preferences and nutritional requirements," she mentioned.
By soaking nuts, the phytic acid content is diminished, thereby making these minerals more bioavailable and easier to digest," Preeti Nagar, dietician at Noida International Institute of Medical Sciences (NIIMS) College and Hospital, said. (Source: Freepik)
How much should be included in your regular diet?
"From a clinical perspective, it is advisable to include a portion size of approximately 28 grams per day, which equates to a small handful. This amount is sufficient to provide essential nutrients without excessively increasing caloric intake, which is an important consideration given the calorie-dense nature of nuts due to their high healthy fat content.
Nagar recommended consuming a variety of nuts without the need for soaking, such as almonds (4), walnuts(2), cashews(1-2), pistachios, and pecans daily ensures a diverse intake of nutrients, as different nuts offer unique nutritional profiles.
According to her, it is also crucial to consider individual dietary needs and potential allergies.
"Patients with nut allergies should avoid nuts and consider alternatives like seeds or dried fruits. The method of preparation, whether soaked or unsoaked, should align with personal taste preferences and digestive comfort," she stated.
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2024-06-16T05:15:15Z dg43tfdfdgfd