Why you should always soak your oilseeds before eating them
Oilseeds such as almonds, walnuts and hazelnuts are real little concentrates of health benefits. But to really get the most out of these seeds and nuts, it's essential to soak them before eating. This practice, often overlooked, maximizes their nutritional value while making them easier to digest. Here's why this step is so important, and how you can easily adopt it into your eating routine:
Neutralize antinutrients
Oilseeds contain anti-nutrients such as phytic acid. This acid, present in the skin of nuts and seeds, prevents the optimal absorption of certain essential minerals such as zinc, magnesium and calcium. By soaking your oilseeds, you reduce these substances, making the minerals more bioavailable to your body.
Phytic acid, a natural seed protector, acts as a barrier to prevent premature germination. However, for the human organism, it can limit the ability to digest certain nutrients, causing deficiencies over the long term. Soaking activates the enzymes in seeds and nuts, considerably reducing phytic acid content.
Improve digestion
Unsoaked oilseeds can sometimes cause digestive problems such as bloating, gas or abdominal discomfort. Soaking helps break down certain enzyme inhibitors, making oilseeds easier to digest and gentler on the stomach. This pre-digestion reduces the load on your digestive system and optimizes the way your body uses the nutrients contained in these foods.
How to soak oilseeds?
Soaking oilseeds is a simple but powerful gesture. Here's how to do it:
- Place oilseeds in a bowl with filtered water.
- Soak for 4 to 12 hours, depending on the type of seed or nut (see below).
- Rinse thoroughly with clean water before eating or using in recipes.
- You can then enjoy them raw, or dehydrate them to give them a crunchy texture while retaining their enhanced nutritional qualities.
Recommended soaking time for oilseeds
Soaking times vary according to the oilseeds to allow optimal activation of their enzymes:
- Almonds: 8 to 12 hours
- Cashews: 4 to 6 hours
- Walnuts: 6 to 8 hours
- Hazelnuts: 8 to 12 hours
- Pistachios: 6 to 8 hours
- Pecans: 6 to 8 hours
Don't forget to change the soaking water if it becomes cloudy, to avoid bacterial proliferation.
Conclusion: A simple gesture for maximum benefits
Soaking your oilseeds before eating them is a simple trick, but one that makes a real difference. Whether it's to reduce antinutrients, improve digestion or enjoy a more pleasant texture, this practice can easily be incorporated into your daily eating routine. So the next time you grab a handful of almonds or walnuts, remember to give them a bath before you eat them! :-)
