Why and how to soak nuts, grains and legumes for eating? Is this a fashion or a rule? Expert says

Walnuts, peanuts, almonds, cashews, pine nuts and other varieties of such fruits can bring great benefits to the human body. But eating them is not so simple. If used improperly, these beneficial fruits can even harm human health. To prevent this from happening, you need to eat nuts correctly. Medical experts recommend soaking nuts. Soaking nuts before consumption is necessary to remove substances from the fruit that will adversely affect human health.

Why do you need to soak nuts?

It turns out that any type of nut contains substances that slow down and complicate the process of their absorption by the human body. It is difficult for the gastrointestinal tract to cope with the load that unsoaked fruits place on them. Water can take these substances from fruits and turn them into exceptionally healthy and healthy food.

Without exception, all nuts contain substances that act as protection for the fruit from various harmful insect predators that have special receptors that recognize such substances. Accordingly, predators do not eat nuts.

But humans, unlike insects, do not have such receptors, so we can only completely trust the opinion of medical specialists and soak the fruits.

This substance is phytic acid. This does not mean at all that a person will be poisoned or cause significant damage to his health if he eats unsoaked nuts. But such an acid will create an additional load on the gastrointestinal tract; the result of such a load will be insufficient absorption of other beneficial substances from the fruit. Thus, the absorption of iron by the body is reduced by 20%, and the absorption of magnesium by as much as 60%. A lack of these and other microelements in the body provokes diseases such as rickets and osteoporosis.

The human body is able to cope with a small amount of acid, no more than 100-300 mg per day. But even a small handful of almonds contains 1300 mg of this substance.

In addition to phytic acid, nuts contain food enzyme inhibitors. These substances deactivate human food enzymes, which has the most adverse effect on digestion. This is why many nut lovers feel heaviness in the stomach or even pain after eating their favorite treat.

Soaking walnuts, like other fruit varieties, will deactivate food enzyme inhibitors and phytic acid.

The benefits and harms of soaked nuts

• If you soak the kernels well, this leads to positive indicators:
• bitterness is eliminated;
• the taste becomes tender, sweetish;
• nuts are digested not in hours, but in minutes;
• complex organic compounds are transformed into simpler ones;
• phytic acid is eliminated;
• the absorption of minerals and vitamins is accelerated;
• the acid-base balance becomes alkaline.

Important! Dry nuts contain a large amount of phytic acid, which helps the fruits protect themselves from birds and animals in their natural environment. High levels of this acid have harmful effects on the body.

Soaking nuts

Soaking nuts will not be difficult at all and will not require any extra effort.

Our ancestors, who were very wise people and lived in complete harmony with nature, highly valued nut fruits and knew how to use them correctly.

They soaked the fruits overnight in salt water. Then they were thoroughly dried in direct sunlight. After this, they were crushed by hand in a wooden mortar and only then eaten. In fairness, we note that the health of our ancestors was indeed heroic.

For the soaking procedure you will need one part nuts and two parts water. The water should be clean, filtered drinking water or at least boiled. Also stock up on salt; sea salt, pink Himalayan salt, etc. are better. One glass of nuts requires one teaspoon of salt.

The container for soaking must be glass; it is strictly forbidden to use plastic containers.

Pour nuts into a glass container. In a separate container, stir the salt in hot, clean water, wait for the water to cool, and pour it over the fruits.

The soaking time depends on the type of fruit. So, almonds or Brazil nuts should sit in water the longest (at least 12 hours). It is best to soak such fruits overnight. Walnuts, pine nuts, and pecans are soaked for 8 hours. It is enough for cashews to lie in water for 6 hours.

After the soaking procedure, the fruits are washed with clean water and dried thoroughly. After drying, the nuts are ready to eat.

Important point! After the fruits have been soaked and washed, it is necessary to remove their thin peel, which will swell, soften during the soaking process and become easy to remove.

The peel must be removed, since it contains allergens and antinutrients that do not have the most beneficial effect on the human body.

It is best to store ready-to-eat fruits in the refrigerator, as they contain oils that tend to deteriorate when exposed to high temperatures.

Do I need to dry it?

Soaked nuts can be consumed immediately. After draining the water, the kernels are laid out on a towel to remove excess moisture. For those who like to crunch, the method of dehydration at a minimum temperature in an oven or electric dryer is suitable. But it is worth remembering that it is advisable to bake nuts on a baking sheet for at least 4 hours at a temperature no higher than 60–70 degrees. Drying quickly at high temperature will have a roasting effect.

Kernels soaked in water are healthier than dried and fried ones. They increase the amount of active ingredients that are more easily absorbed by the body. In addition, the taste improves and the nut becomes softer. You should try soaking nuts yourself at least once to feel the difference.

Application

Ready-to-eat fruits are used quite widely in cooking. You can simply eat a small handful a day or add them to different dishes: salads, desserts, etc.

For ease of use and excellent taste, the nuts are crushed. A blender, coffee grinder, special grinders, etc. are suitable for these purposes.

Using a blender or other devices, the fruits are crushed into small pieces, very fine crumbs, or even into nut butter. It all depends on taste preferences and the dishes in which the fruits will be used.

Nuts can be eaten raw or roasted. Fried fruits have excellent taste; they are crispy and aromatic. But so that the vitamins and microelements in the nuts are not destroyed during heat treatment, they must be fried over medium heat for several minutes.

Following the rules of a healthy diet, any type of nuts must be soaked. This procedure will allow you not to burden the body’s digestive system and obtain exclusively beneficial substances from the fruits.

What to do with other types of nuts

Nuts of other types are no less useful than walnuts. It’s worth knowing what to do with them and how to process them:

• peanut. It grows in the ground, it is not for nothing that it is called “groundnut”, so it is doused with boiling water and sent to dry;
• coconut. Rinse with tap water and further remove fibers located near the puncture site before opening. This helps prevent fragments of the fibrous part and contamination from getting into the middle of the coconut;
• hazelnut. Fill with hot water, and after five minutes remove;
• macadamia nut. It is famous for its unusually hard shell. It is sold with an existing cut, so before cleaning it is doused with boiling water to remove contaminants;
• pine nuts. Rinse under running water and then fry;
• cashew nuts. The nuts are sold peeled. They are first washed under running water and then doused with boiling water.

It is better to pre-clean unprocessed nuts purchased in bulk or in packaging material. After cleaning, the product must be dried and further consumed, or used, for example, to prepare nut smoothies, desserts, cookies, sauces, rolls, and salads.

Nut smoothie recipe

A great drink for health and beauty. A very gentle and healthy cocktail.

Products for 2 servings:

• 1 cup almonds or walnuts already soaked;
• 2 glasses of filtered water;
• 1 banana;
• 150 gr. currants, raspberries or strawberries (fresh or frozen).

Preparation

1. Preparing milk for smoothies. Pour the almonds into a tall bowl.
2. Pour 2 glasses of water and blend with an immersion blender.
3. When the almonds turn into fine crumbs, strain through a sieve. We carefully squeeze out the cake; we will need it for homemade chocolate. You can dry it or immediately put it in the freezer. The nut milk is ready.
4. Add slightly melted berries and banana. Beat everything with a blender.
5. Pour into glasses. Garnish with a mint leaf or a slice of lemon.

How to store different varieties

There are more than a dozen types of nuts. Each variety has its own characteristics and flavor profiles. Due to their structure, nuts are stored in different ways.

Cashew

This variety is usually stored at an air temperature no higher than +4-5 degrees. This condition allows you to preserve the variety for 12 months.

At room temperature between +18 and 23 degrees, cashews are stored for about 1 month. For long-term preservation, cashews are frozen in portions and thus extend the storage period to one and a half years.

Gretsky

Walnuts are the most common type of nut. They are rich in essential oils and contain high quality vegetable protein. For storage at room temperature, it is recommended to purchase a small amount of walnuts from a fresh harvest. Long-term savings are possible by placing the kernels in the refrigerator or freezer.

Coconut

Coconut is the drupe fruit of the coconut palm. It has a hard shell. Coconut storage has several characteristic features:

• Only unopened fruits are subject to long-term preservation;
• Fruits of a high degree of maturity are suitable, without external damage or signs of rotting.

Whole coconuts are stored away from sunlight and to prevent exposure to heat sources. The optimal temperature level should not exceed +5 degrees. Coconuts are not stored near fruits that produce ethylene, which helps speed up ripening.

Almond

Almonds are dried before storage. The top flake of the almond should not be wrinkled or damaged. Nuts can be stored at a temperature no higher than +5 degrees, with average air humidity, away from sunlight, for 12 months.

Pistachios

These are nuts that do not tend to be stored for a long time. To ensure that they do not lose their taste characteristics, sealed packaging with pistachios is placed in a dry place, where they can be stored for up to 14 days.

Hazelnut

Hazelnuts do not lose their beneficial properties for 3 months if stored in airtight containers. No moisture gets inside the packaging. 6 months after harvest, hazelnuts inevitably lose their natural softness.

Peanut

Peanut fruits are covered with a shell that reacts to moisture in a special way. It softens and leads to mold.

Brazilian

Whole Brazil nuts are an expensive product that is difficult to find on sale. It is recommended to freeze peeled kernels, since other methods negatively affect the taste characteristics.

Cedar

This type of nut contains an increased amount of oils, so storage is complicated by its structure. Pine nuts are stored unshelled. To save, use suitable containers. Food containers containing cedar shells are often frozen.

Purified kernels are consumed within 1-2 days. For sale, the method of packaging peeled kernels in sealed bags with air pumping is often used. This method is not suitable for home use, as it can only be done using special equipment.

Muscat

Nutmeg fruits are used to make spices. The fruits look like unripe apricots. The top shell is not suitable for use. The inner fruit can only be preserved if airtight packaging is used. This variety can be kept in a dry, dark place for up to 3 years.

Manchurian

The kernels are lightly calcined or fried before storing. This increases the length of the period when the nuts do not lose their quality. At a temperature of +10 to 14 degrees and provided that a suitable container is used, the kernels remain usable for 6-8 months.

Methods for destroying inhibitors

Nuts are a real storehouse of nutrients and vitamins. The main thing is to bring them out of hibernation before use. There are two ways to destroy enzyme inhibitors:

1. Fruit processing. Today there are different ways to do this. The main ones include:
   • conservation;

   salting;

2. sugaring;
3. heat treatment.

When processing nut mass, not only inhibitors are rapidly destroyed, but also vitamins, minerals and other nutrients that have a positive effect on the human body.

4. Soaking nuts. Thanks to this, inhibitors are safely destroyed and beneficial enzymes are doubled. If you soak the seed correctly, the liquid flows inside, where the germination mechanism starts.

Reference!

When nuts are soaked, complex substances begin to transform into simple ones. All elements that are inside the embryo in a state of hibernation are activated, triggering further growth.

How to germinate

1. You can use a special jar for germination.
2. Place the soaked and rinsed nuts or seeds in a jar and cover with a lid or cloth.
3. Place the jar at an angle on a sunny windowsill or kitchen counter so that excess water drains away. Leave it in the light.
4. Approximately every 8 hours, thoroughly rinse the product by pouring water into the jar, closing the lid and shaking, then drain.
5. Repeat every 8 hours and be sure to drain all the water each time by placing the jar on its side.
6. When the nuts or seeds begin to germinate, hold the jar in the light and continue the process until complete germination.
7. Finally, rinse thoroughly several times and leave the sprouts to dry completely. If they don't dry completely, they will spoil.
8. Once dry, store in the refrigerator for future use. Most sprouts will keep in the refrigerator for 2-3 days.

Benefits for the body

A handful of kernels is good enough for a snack. In addition to a large number of calories, they contain elements necessary for the human body. For vegetarians, this is the most important source of plant proteins. The benefits of almonds for the body are extensive. It is often used for heart disorders, diabetes, anemia, and cough. Almonds are also good for skin, hair and teeth.

Soaked almonds are much healthier than dry ones. It improves well-being, digestion and provides more nutrients. How to soak almonds in water.

The nut is used in traditional and alternative medicine to prevent and treat a wide range of diseases. Folk remedies are made from almonds and other parts of the plant, for example, shells and husks. However, the maximum effect is achieved by ingesting almonds.

For the heart and blood vessels

The main advantage of peeled almonds is their high content of monounsaturated fatty acids and antioxidants, which keep the heart healthy, eliminating the risk of developing cardiovascular diseases. The American Food and Drug Administration recommends consuming 43 grams of nuts daily for prevention. Soaked nuts are rich in flavonoids and vitamin E, which improve the condition of arteries and relieve inflammation.

Soaked kernels contain elements important for heart health, including potassium, magnesium, calcium, manganese, copper and arginine. Thanks to research, it was found that the nut helps reduce the level of bad cholesterol, especially in diabetics and people with high levels of cholesterol.

Mountain almonds protect the walls of blood vessels from the accumulation of cholesterol plaques (Bitter almonds: benefits, application). Helps maintain optimal cholesterol and blood pressure levels, helps lose extra pounds, and fights obesity. This reduces the risk of heart attacks and strokes.

For anemia

Due to its rich chemical composition, the nut is indicated for anemia. If you have this syndrome, it is useful to eat 20 nuts daily. Soaked almonds will help replenish iron deficiency, and with it, increase hemoglobin levels and prevent the development of anemia.

For the nervous system

Lack of sleep, mental overstrain, stress - all these are conditions that active and hard-working people experience. The seeds contain vitamins B and A, contain phosphorus, potassium, proteins and carbohydrates, which help cope with the consequences of overexertion: lack of sleep, irritability and apathy.

For the brain

Antioxidants prevent brain aging, phosphorus improves mental performance. These elements eliminate and slow down the development of Alzheimer's disease in old age. Kernels are of great benefit to students and knowledge workers because they improve the process of memorization.

For the stomach and intestines

For diseases of the gastrointestinal tract, almond milk is much more effective, which can be easily prepared at home. It is made from nuts and water. It does not contain lactose, is well absorbed by the body, saturating it with potassium. Useful for heartburn, diarrhea and inflammation in the gastrointestinal tract.

For teeth and bones

Mountain almonds are a storehouse of vital microelements. These include magnesium and phosphorus. These substances help build and maintain healthy teeth and bones. The properties of almonds actively fight caries, reduce the risk of fractures and prevent the development of osteoporosis.

Step-by-step instructions: how to carry out the procedure in water correctly?

Without salt

If you plan to soak the nuts in fresh water, then you need to proceed as follows :

1. Raw materials are being moved. If possible, whole kernels without signs of rot and mold are selected. Whole kernels are broken lengthwise and the partitions are removed.
2. The nuts are washed under running water and placed in a colander.
3. After the water has drained, they are placed in a glass, ceramic or enamel bowl (a small stainless steel saucepan is also suitable), and filled with water - if boiled, then hot (but not boiling), if cleaned bottled, then at room temperature.
4. The dishes are left for 8 hours (for example, overnight).
5. After soaking, the nuts are placed in a colander and laid out to dry on paper or a clean cloth.
6. Dried kernels can be eaten raw or added to salads or other dishes.

Advice

We must remember that the daily intake of nuts is no more than 300 grams. Overeating will not do any good.

With salt

Another soaking recipe requires the use of salt. It is usually recommended to use pink Himalayan or sea, but if this is not available, regular food grade (especially iodized) will do.

In this case, the procedure will be like this:

1. The nuts are washed and placed in a container for soaking.
2. The kernels are filled with water. It should be twice as much in volume as nuts. It is better to use hot boiled water.
3. Salt is added. Its quantity is 1 teaspoon per glass of nuts.
4. The dishes with nuts are left overnight. The best temperature for soaking is about +25 degrees. The top of the container should be covered with gauze so that insects do not get in, but the nuts can also “breathe”.
5. Then the nuts are placed in a colander, thoroughly washed with running water and dried.

Advantages and disadvantages

+ The benefits of soaking are as follows:

• The mass of nuts is cleaned of dust, dirt and possible pests.
• Pieces of nut pulp are revealed that have already begun to deteriorate. If you sort through the soaked nuts, you can find those that are slightly moldy, dry, or have become unusable for other reasons. They are not always noticeable in the dry mass.
• The nuts become soft and similar in taste and consistency to freshly picked ones.
• Soaked nuts do not injure the esophagus and stomach walls; they can be eaten on an empty stomach - and this is one of the best ways to consume them.

- However, there are also disadvantages:

• Dry walnuts can be stored for a year or more. But if you soak them, they must be eaten immediately, within a couple of days at most. It will take them longer to deteriorate. Therefore, each portion must be prepared separately.
• Tannins washed out by water are not always harmful. Tannins and other compounds found in nuts are beneficial for intestinal upset and also act as mild stimulants. They are not found in soaked nuts.
• Any manipulation of nuts leads to loss of nutrients. Soaking in this regard is a gentle procedure, but even with it the nutritional value is slightly reduced.

Do I need to wash before use?

Nuts are no different from any other product. Therefore, it is imperative to wash them - even if you collected them personally from a walnut tree growing on your site.

In a shell

The reasons for washing walnuts in their shell are as follows:

• A product sold in a store or market is located in the open air, which means dust and dirt particles can settle on it.
• Bacteria, viruses and parasite eggs can get onto the product from people who collected or who trade nuts. Few people wash their hands after touching a product - and even if the product is in the public domain and anyone can touch it, there are no guarantees of its biological safety.
• In order for nuts to be stored for a long time, they are often treated with chemical compounds. Eating them, to put it mildly, provides little benefit - so it is better to wash off the excess chemicals before eating.

Poll: Do you wash shelled nuts from the market?

Not really

Peeled

It is especially important to rinse nuts if they:

• Sold in purified form by weight.
• If they are sold on open markets.
• If they were bought secondhand. Even if the seller is the one who grows the walnut trees and harvests them, it cannot be guaranteed that he carries out the harvest with clean hands.

Advice

Before eating nuts, you must first rinse them - even if they are sold in packaging.