Expert
If you think regular nuts are no different to soaked nuts, this article will explain the difference.
- Written by: Ishaan Arora
- Updated at: Jun 13, 2023 12:17 IST
How many times have you binged on unsoaked nuts? Probably every time you were travelling or sitting at your desk. While nuts are known for their nutritional value, there is a lesser-known secret that can enhance their health benefits even further. By simply soaking nuts overnight before consumption, you can unlock a range of advantages that make them superior to regular unsoaked nuts. In this article, we will explore what happens when you eat unsoaked nuts, the health benefits of soaked nuts, and more.
The Downside Of Unsoaked Nuts
According to Delhi-based dietician Priya Bansal, MSc Nutrition, formerly worked at Apollo Hospital, Delhi, "Unsoaked nuts contain enzyme inhibitors and phytic acid, which can hinder proper nutrient absorption in the body." These inhibitors can cause digestive discomfort and make the nuts harder to digest. She added that phytic acid can bind to essential minerals such as calcium, iron, and zinc, making them less available for absorption.
Health Benefits Of Soaked Nuts
1) Enhanced Nutrient Absorption
Soaking nuts overnight help to neutralise enzyme inhibitors and reduce the levels of phytic acid. Bansal said that this process enhances the bioavailability of nutrients, making it easier for your body to absorb vitamins, minerals, and antioxidants present in the nuts.
Also Read:Why Eating Nuts In The Morning Can Be Healthy
2) Improved Digestion
Soaked nuts become softer and more pliable, making them easier to chew and digest. Bansal stated that this can reduce the risk of digestive issues like bloating, gas, and discomfort that can be associated with unsoaked nuts.
3) Increased Antioxidant Content
Soaking nuts activates enzymes that increase their antioxidant levels. Antioxidants help combat free radicals, reducing the risk of chronic diseases and promoting overall health.
4) Alleviation Of Allergenic Compounds
Bansal emphasised that soaking nuts can help eliminate or reduce potential allergenic compounds, making them more tolerable for individuals with nut allergies or sensitivities.
5) Enhanced Nutrient Profile
Soaked nuts are known to have increased vitamin, mineral, and amino acid levels compared to unsoaked nuts. This boosts their nutritional value and makes them a more wholesome snack option.
6) Improved Hydration
Bansal highlighted that nuts are naturally low in water content. By soaking them overnight, you infuse them with moisture, making them more hydrating when consumed.
Soaked Nuts Vs Unsoaked Nuts
"Soaked nuts possess several advantages over unsoaked nuts, including improved digestibility, increased nutrient availability, and enhanced taste," said Bansal. The soaking process can also enhance the texture of nuts, making them more enjoyable to eat. By opting for soaked nuts, you maximise the health benefits you derive from these nutrient-dense snacks.
Also Read:7 Health Benefits of Overnight Oats And Why They Are Better Than Regular Ones
What's The Best Time To Consume Soaked Nuts For Weight Loss?
If you're aiming for weight loss, it's essential to consume soaked nuts strategically. Here are two optimal times for incorporating them into your diet:
Morning Snack
Eating soaked nuts as a morning snack provides sustained energy throughout the day. Bansal said that the fibre, healthy fats, and protein content of soaked nuts can help curb cravings, promote satiety, and prevent overeating later in the day.
Post-Workout Snack
Soaked nuts are high in macronutrients and micronutrients, and eating them after a workout will help you recover faster.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
Image Credit: Freepik
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