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Despite the fact that soaking does not effectively eliminate phytic acid, which can inhibit the absorption of essential minerals such as iron, calcium, and zinc from nuts, consuming nuts still offers a range of health benefits due to their high protein and nutrient content.
Where did the idea of soaking nuts come from?
Antinutrients are present in various fruits, vegetables, legumes, and whole grain products. These chemical compounds play a crucial role in protecting plants against pests, but when consumed by humans, they can hinder the absorption of essential vitamins and nutrients.
Phytic acid is a type of antinutrient found in all seeds, including legumes, grains, and nuts. It contains phosphorus, a vital nutrient required for the growth of future plants. When nuts begin to sprout, the enzyme phytase becomes active and breaks down phytic acid, making stored phosphorus available for the young plant. However, since phytase is not naturally produced in the human body, we are unable to absorb phosphorus from phytic acid.
Furthermore, phytic acid has a strong affinity for calcium, iron, and zinc ions, which are essential nutrients present in nuts. However, only free metal ions can be absorbed in the human intestine, so the presence of phytic acid reduces the amount of these vital nutrients we can absorb from nuts.
To reduce the phytic acid content in nuts, some health and nutrition bloggers suggest soaking them in water for at least seven hours. Phytic acid dissolves well in water and can also be broken down by the enzyme phytase, which is activated during germination and sometimes even during soaking of certain seeds. Soaking nuts in saltwater is also recommended by many proponents of this method. They believe that a small amount of salt activates phytase, which breaks down phytic acid, making it easier to absorb phosphorus and minerals. After soaking, the nuts can be consumed immediately or dried in the oven for a day to prevent mold during storage.
Does soaking nuts help to get rid of phytic acid?
Soaking legumes and grains in hot water for eight hours has been found to effectively reduce the level of phytic acid. For instance, chickpeas can see a reduction of 31-40%, while beans can experience a decrease of 25-32%. Similarly, sorghum left in unsalted water at room temperature for 24 hours can result in a reduction of 16-21% in phytic acid levels.
It is unlikely that these significant results are simply due to the washing away of phytic acid. Instead, it is believed that the process of soaking activates phytase in these plants, leading to the breakdown of most of the phytic acid.
While it was once believed that soaking nuts had the same effect as soaking legumes and grains, recent research conducted by scientists from New Zealand in 2020 aimed to test this hypothesis.
The almonds, hazelnuts, and walnuts were taken and divided into four portions. The nuts in the first and second portions were soaked in water with 2% salt content, with the former being soaked for four hours and the latter for 12 hours.
The nuts in the third portion were soaked in fresh water for 12 hours, while those in the fourth portion were left untreated. The submerged nuts were then dried in an oven for 24 hours. After this, the concentration of phytic acid was measured in all nuts, including the untreated ones. The increase in the content of free calcium, iron, and zinc was then assessed in the almonds, hazelnuts, and walnuts used in the experiment.
The results indicated that regardless of the soaking time, the concentration of phytic acid in all types of nuts either remained unchanged or changed very little. The addition of salt to the water also had no effect on the concentration of phytic acid. This means that salt does not activate phytase in nuts. It is more likely that the water partially washed away the phytic acid in the soaked portions, where the amount of phytic acid ultimately decreased.
In regards to calcium, iron, and zinc ions, the concentration of these minerals either remained the same or slightly decreased in most of the soaked portions of nuts. This is likely due to the fact that soaking not only removes phytic acid, but also minerals.
Ultimately, the researchers concluded that soaking nuts is unnecessary and even detrimental to their nutritional value. In fact, soaking in salt water can worsen their nutritional qualities.
Fresh nuts offer a significant benefit as they are not only delectable but also low in salt. Incorporating such products into your diet can make it easier to comply with the recommendation that adults should not consume more than 5 grams of salt per day, equivalent to no more than 2.3 grams of sodium per day, which can help mitigate the risk of cardiovascular diseases.
Prior to soaking, 100 grams of almonds only contained 0.8 milligrams of sodium. However, soaking them in saltwater increased their concentration to 707 milligrams. This implies that consuming a thirty-gram serving of salt-soaked almonds would provide nearly 10% of the recommended daily sodium intake. This is higher than the amount of sodium in a slice of cheese pizza.
Is it worth worrying about phytic acid in nuts?
Nuts need not be avoided by individuals who consume a well-balanced diet comprising both plant-based and animal-based foods. In the event that plant-based foods which are rich in phytic acid do not provide sufficient minerals, a deficiency can still be averted as meat, milk, and eggs are also excellent sources of minerals.
Can vegans eat nuts?
Individuals who adhere to a plant-based diet may be at risk of mineral deficiencies due to the high concentration of phytic acid in some plant-based foods. Nevertheless, nuts still serve as a crucial source of protein for vegetarians.
In contrast, it is comparatively easier to control the amount of phytic acid in other plant-based foods like legumes, grains, cereals, and seeds. Soaking, sprouting, fermenting, and marinating can significantly decrease the amount of phytic acid in these foods, and boiling or cooking them can destroy phytic acid as well.
However, when it comes to reducing phytic acid levels in nuts, soaking is not a viable option. Instead, one can incorporate them into hot dishes or turn them into jam using any of the other methods. Employing these processing techniques not only destroys anti-nutrients but also boosts the amount of soluble fiber, which is critical for gut microflora, and makes plant-based foods easier to digest in general.
How many nuts can you eat?
Nuts are a rich source of protein, fiber, and unsaturated fats that promote heart and vascular health. However, it’s worth noting that nuts are also high in calories. For instance, a 100-gram serving of pistachios contains 560 calories. To keep calorie intake in check, it’s advisable for adults to limit their nut consumption to 4-6 servings per week, with each serving being around 30 grams.
How many nuts can children eat?
Introducing children to nut-based pastes or ground nuts can begin as early as six months of age. However, giving whole nuts to children below the age of five is not advisable due to the choking hazard they pose.
When offering nuts to young children, it’s best to begin with a small portion of around 3-5 pieces and monitor them for any allergic reactions over the next few days. Assuming no adverse reactions occur, the quantity can gradually be increased. Children aged five and above can consume nuts in similar quantities as adults.
Can pregnant and nursing women eat nuts?
To support the growth and development of the baby, it is recommended that women who consumed 2000 calories a day before pregnancy consume an additional 340 kilocalories per day during the second trimester and 450 kilocalories per day during the third trimester. This is equivalent to a few small snacks each day.
Including nuts in the diet can be helpful during pregnancy. While any type of nuts can provide benefits, some specialists believe that walnuts are particularly beneficial due to their high content of omega-3 polyunsaturated fatty acids. These fatty acids have been found to contribute to the development of the fetus’s brain and nervous system.
In addition to pregnant women, nursing women require an additional 450-500 kilocalories per day. Nuts can also be a useful addition to their diet. However, it is important to note that in rare cases, substances from maternal food, including cow’s milk, soy, wheat, seafood, and nuts, can cause allergic reactions in the baby.
If a child develops hives after eating nuts or being breastfed, it is important to consult a doctor to determine the cause and receive advice on how to prevent similar allergic reactions in the future.
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