Why walnuts should be soaked before consuming in any season | The Times of India (2024)

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Why walnuts should be soaked before consuming in any season | The Times of India? ›

Walnuts, like many nuts, contain natural compounds that inhibit enzyme activity and can make them harder to digest. Soaking these nuts helps neutralize these compounds, breaking down enzymes that can interfere with nutrient absorption and digestion.

After a couple of hours, much of the dust, residue, and tannins from the skins are released into the water and the nut emerges with a smoother, more palatable flavor. You'll notice that soaked walnuts do not have that astringent, mouth-puckering taste to them.

Walnuts should be soaked because doing so makes them easier for the body to digest than eating them raw. The phytic acid found in nuts, which is reduced by soaking walnuts, contributes to increased absorption as well. Raw walnut digestion may be more difficult for those with weak gut.

Soaked walnuts offer numerous health benefits, particularly in winter. They are rich in antioxidants, omega-3 fatty acids, and other essential nutrients. Soaking enhances nutrient bioavailability, facilitates digestion, and helps maintain skin health.

Excessive consumption of walnuts may cause diarrhea, bloating, stomach pain or kidney stones. Too many walnuts may also inhibit the absorption of dietary iron, calcium and zinc.

One can start with 2-4 full walnuts per day," the nutritionist added. It can be a good, nutritious addition to your mornings. She also mentioned, "Those who don't prefer soaked walnuts can eat raw or roasted walnuts and drink additional water for better digestion."

Experts agree that to reap the benefits, one should soak the walnuts for about 6-7 hours or overnight. And on an average, a healthy individual can have 3-4 soaked pieces of walnuts.

Best time to eat walnuts, how to add them to your diet

Adding them to your smoothies, salads, shakes, chutneys, breakfast cereal, desserts, dalia is also a good idea. "The best time to eat walnuts in summers is in the morning. You can soak 6 to 8 halves of walnuts at night and consume them on an empty stomach.

One of the best ways to eat walnuts is to soak them overnight and then eat them in the morning. In order to do this, soak 2-4 walnut pieces in a cup of water for the night. Have them first thing the following morning. Walnuts that have been soaked can help lower harmful cholesterol in the body.

For example, flax seeds turn into a mucilaginous goo in water, and brazil nuts don't always soak well due to their high fat content. Peanuts can also be soaked, however I didn't include them as they should be consumed sparingly due to inflammatory and allergenic potential.

Which is better, almond or walnut? ›

Both walnuts and almonds are keto-friendly and great nuts for heart health. When it comes to weight loss and blood sugar control, almonds are the winners, but walnuts take the lead regarding brain health.

"Soaked almonds and walnuts are healthier than having them raw, because the process of soaking makes them more digestible and more easily absorbed in the body. So, all the nutrients and vitamins that they have, almost doubled up in the bio availability of those vitamins, when they are consumed soaked.

Immunity building: Walnuts have antioxidant properties that improve the immune system. Especially in Summer, soaked walnuts help keep illness at bay. Reduce Inflammation: Walnuts have compounds called polyphenols that aid in combat inflammation and oxidative stress.

Raw nuts contain huge amounts of phytic acid. To explain phytic acid simply, It is the outer layer of the nuts to protect nuts from external factors. When we consume it, it causes irritation in the stomach and prevents nutrient absorption.” Your body can better absorb nutrients if you soak nuts and seeds.

Gut health

Bacteria and microbes in your intestines and gut are also essential to your health. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria.

You can drink water after that but keep a gap of 10 minutes at least. This is because if you drink a glass of water immediately after, it won't let the stomach acids act upon the nuts and therefore extract the nutrients it provides. So it is advisable that you keep a gap of 10 minutes before drinking water.

"Soaked almonds and walnuts are healthier than having them raw, because the process of soaking makes them more digestible and more easily absorbed in the body. So, all the nutrients and vitamins that they have, almost doubled up in the bio availability of those vitamins, when they are consumed soaked.

One of the best ways to eat walnuts is to soak them overnight and then eat them in the morning. In order to do this, soak 2-4 walnut pieces in a cup of water for the night. Have them first thing the following morning. Walnuts that have been soaked can help lower harmful cholesterol in the body.