Nuts and seeds can be a terrific nutrient-dense snack or addition to a meal, but like grains and legumes, they can also contain substances that interfere with the body’s ability to absorb nutrients.
Just as the process of soaking, sprouting or fermenting grains reduces the anti-nutrient content and makes them more beneficial to the body, the simple process of soaking nuts improves their nutrition.
Enzyme Inhibitors in Nuts and Seeds
Like grains, raw nuts (and especially raw seeds), contain moderate levels of phytic acid and enzyme inhibitors. Phytic acid is biologically necessary for the plant, as it helps safeguard the nut or seed until proper growing conditions are present and germination can occur.
These enzyme inhibitors prevent the seed from sprouting prematurely, but can cause potential problems in humans by binding to nutrients in the body and contributing to nutrient deficiencies and digestive system irritation.
Seeds and nuts store phosphorus as phytic acid and it becomes a phytate when it binds to a mineral. In the body, this process can stop nutrients from being absorbed in the digestive system and reduce the digestibility of these foods.
In other words, just because nuts and seeds are considered good sources of protein and nutrients, doesn’t mean your body can absorb these nutrients. All plants contain phytic acid in some levels, but grains, legumes, nuts and seeds typically contain the highest levels.
It is also important to note that phytic acid may not be entirely bad, but the dose makes the poison. Modern diets high in processed grains and low in nutrient dense fats and minerals may increase the likelihood of nutrient absorption problems and make it even more important to reduce phytic acid levels in food.
Research is finding that phyic acid in certain levels may have a protective effect in the body and a secondary messenger role in cells. It seems that in order to provide this beneficial effect, it must be balanced by certain fat soluble vitamins and other nutrients and the person must be able to absorb these.
This is why it can be helpful to reduce the phytic acid content of seeds and nuts and make the nutrients more available and this step is especially important for young children who are still developing the enzymes to break down these plant foods (ever seen undigested nuts, grains or seeds in a toddler’s stool? This is partially due to their inability to digest certain proteins and nutrients in these foods).
The Importance of Soaking Nuts and Seeds
Some phytic acid is naturally neutralized during the digestive process, but foods that are especially high in phytic acid benefit from the process of soaking (and sometimes sprouting) and dehydrating to further reduce the anti-nutrient content.
Soaking in a simple mineral solution (like salt) and low-temperature dehydrating helps to break down much of the phytic acid and make the nutrients in nuts more available to the body.
While many traditional cultures naturally soaked or sprouted seeds, this step is hardly ever taken with large scale production since it is time consuming. It is, however, simple and inexpensive to do at home and can greatly increase the nutrient content of the seeds and nuts you consume.
How to Soak Seeds and Nuts
There are two parts to soaking nuts and seeds: warm water and salt.
The warm water will neutralize many of the enzyme inhibitors and increase the bioavailability of many nutrients, especially b-vitamins. The salt helps activate enzymes that deactivate the enzyme inhibitors present in nuts.
When soaking grains or beans, a more acidic substance is often used, but since nuts and seeds contain less phytic acid than grains/legumes but more enzyme inhibitors, the salt is more beneficial.
Within 7-24 hours (depending on the seed or nut), many of the enzyme inhibitors are broken down. At this point, a dehydrating process beings to return the nuts to a crisp texture. I’ve found that nuts that have been pre-soaked taste much better and don’t end up undigested in little ones diapers.
What You Need:
- 2 cups of raw, organic nuts or seeds (it is better to soak one kind at a time)
- 3-4 cups of warm filtered water (to cover nuts)
- 1 tablespoon of salt
What to Do:
- Place the warm water in a medium bowl or jar (half gallon or larger). Add the salt and let dissolve.
- Add the nuts or seeds, making sure they are completely submerged in the water.
- Leave uncovered on the counter or other warm place (not the refrigerator) for at least 7 hours, preferably overnight.
- Rinse in a colander and spread on a baking sheet or dehydrator sheet. Bake in the oven at the lowest temperature (150 F is optimal) or dehydrate until completely dry. This step is important, as any remaining moisture in the nuts or seeds can cause them to mold. Dehydrating time can often be up to 24 hours, so a dehydrator simplifies the process but isn’t necessary.
- NOTE: If you plan to use nuts or seeds to make homemade almond milk or any other variety, this is the optimal time, as they are already softened. This is an important step in the homemade nut milk process as the enzyme inhibitors are mostly removed and the nuts are already softened to make a more creamy milk.
A Step Further: Sprouting
Sprouting goes a step further from soaking and reduces the levels of enzyme inhibitors even more. Often, products sold as sprouted nuts and seeds are merely “activated” by the process of soaking, but certain seeds can sprout after several cycles of soaking, rinsing, and giving exposure to air to allow germination.
Raw pumpkin and sunflower seeds are the best candidates for sprouting, and some nuts like pecans and walnuts will not sprout. If you want to add this additional step, soak the seeds with the process above. Then rinse and follow the normal sprouting process until sprouts occur. This will only work with non-irradiated seeds and only certain varieties. This step does further reduce enzyme inhibitors, but except for those with digestive problems or severe nutrient deficiencies, this step is not often necessary and soaking alone is sufficient.
To Soak or Not to Soak?
Not all nuts and seeds can be easily soaked. Flax and chia seeds gel when soaked and are very difficult to work with. For any nuts or seeds that can be soaked, you’ll have to weigh the benefits and see if the process is worth the time investment for you.
Personally, I like this step simply because the seeds and nuts taste so much better once they are soaked and it makes the nutrients more available. If you consume a lot of nuts or seeds, this process may be especially helpful to you, as the higher levels of enzyme inhibitors may be more problematic. Soaking and dehydrating organic raw nuts and seeds also creates an end result similar to roasted nuts, but without the added vegetable oils or high temperature roasting that can damage the nutrients and enzymes in these foods.
High quality pre-soaked and sprouted nuts and seeds are now available (I personally like this brand), but you can accomplish the same end result by soaking your own at home. It takes a little time investment, but is well worth the taste and nutrient benefits in my opinion.
Do you have any experience with soaking nuts and seeds? What method do you use?
Hi there. I’m one if the curious commenters wondering about the salt. I know it’s necessary, but doesn’t it increase the sodium on the nuts/seeds? I’m also trying to reduce my salt intake and drastically increase my fat intake, so this is a must know.
HI I am wondering how long soaked nuts last once dehydrated/ baked in oven?
Has anyone found a good chart that displays popular nuts and seeds with how long they need to be soaked?
Thanks!
Hey there, ive read that you dont want to dry them out over 130 degrees f. 140 degrees is pasteurization and effectively kills any active enzymes. Curious where you get 150. Thanks!
Do roasted nuts have much of the phytic acid removed?
Hi, I’m curious to hear why salt is added to the soaking water for nuts and why an acid, like vinegar, is added to legumes and grains instead. Can you point me to any research or explanations why not just water and why for one salt and the other acidic liquid? Cheers
Do the nuts have to be raw? Is there any benefit to soaking roasted nuts?
How long do i need to dry the nuts in the oven for please?
can i skip dehydration if i simply eat them right after the soaking time??
Yep, if you don’t mind the texture. This step is mainly for texture/crunch as most people prefer nuts that way.
I love sprouted/soaked nuts! They’re so good! I just found this artisanal company that has the best flavors I’ve ever tasted called Rich Nuts. The seasonings are nuanced and subtle, they bring out the natural flavor of the nuts.
It’s not mentioned if the skin of the almonds should be removed. Would I do this before dehydrating to make almond butter or does the skin stay on?
Thank you
Thanks for the informative article on nuts.
My questions are….
1) My oven’s lowest temperature is 200 degrees F. It does have a warm setting but not sure of that actual temperature. If I dry them at 200 degrees, about how much less do you think the drying time might be?
2) Do you store the dried nuts in the refrigerator, say in a glass jar with a tight lid? If so, can be stored safely for a few days?
Thanks so much…. I always learn so much from your information!
One of my favorite fermented foods is walnuts. They are delicious. I love them on a toasted bagel with cream cheese and smoked salmon!! Or just straight out of the jar.
Is it important to remove almond skins after soaking and before consumption?
Since I started soaking my nuts and seeds, I’ve just been air drying them because I thought baking them post soaking would reduce their nutrient content. However, at times, I have noticed slight molding on the almonds. I would like to try the roasting to see how that works for me. How long would I bake the nuts and seeds in the oven at 150 degrees? And can I bake more than one kind at a time (considering they are soaked separately?).
Lastly, is the salt necessary in the soaking process? I have been trying to reduce my salt intake (skin issues) so I have been skipping this step.
Thank you!
When soaking, is it necessary to use a glass bowl or will metal be okay too?
That would be ok.
I have read that sprouted seeds are better if you want to loose weight as your body sees them as plants, rather than a carb.? Or does that only apply with wheat?
I am wheat intolerant and bought a dehydrator on the pretence, that after soaking my biodynamic wheat seeds and sprouting them, then dehydrating them and milling them, my body would process them as plants, not grains. Unfortunately, I had really bad reactions to the milled sprouted flour, so may not be true.
Thanks so much for the great article! Other than some nutrients loss, is there any harm in traditionally roasting the nuts after soaking? For instance I would roast at 300 degrees with a touch of olive oil and salt for 10 minutes or so. Thanks!
i was about to ask this question. Did you ever get an answer? what did you find that worked for you?
Hello, you don’t specify, but for 150F, how long should I leave them in the oven?
Hi Katie,
I have a difficult time justifying the expense of buying raw, organic nuts. They are just so expensive, even when buying in bulk. For what you get out of them, I just don’t see how anyone on a budget can make it work. Unless you have some money, it’s just nuts! Is it really so bad to buy conventional raw nuts? Are there some that are less harmful than others in terms of their conventional growing methods? Help a mama on a tight budget!
I’d say nuts are much lower on the spectrum as a priority than meat and produce, so definitely on a budget, this would be one area you could buy conventional.
So I’m trying to soak raw organic almonds for the first time. I have followed every step so far. You mentioned to make sure the nuts are submerged in the water. However, I’m finding that half of the almonds have sunk to the bottom and the other half are floating to the top. I can’t seem to find a tool such as a potato masher to fit into the jar I am using to keep them all submerged. Is this a necessary step I need to take or is it fine just as I’ve described it? Thanks!
That is just fine 🙂