Does soaking nuts increase their digestibility?

Many raw food proponents and certain healthcare traditions (such as Ayurveda)
recommend that raw nuts be soaked for many hours, or overnight, as a way to help
increase their digestibility. I've even seen statements about the eect of this soaking
process on the nuts. !hese statements suggest that soaking deactivates en"yme
inhibitors in the nuts. #owever, to my knowledge, there is no scienti$c research to
substantiate the greater digestibility of soaked nuts.
!here may be others advantages that come from soaking, but I have yet to see these
advantages substantiated in any peer%reviewed, published research. It would make sense
to me that some components in nuts would be partially broken down during the process
of soaking. #owever, since nuts are appro&imately '(%)*+ fat in terms of their calorie
content, the ma,ority of nutrients in nuts would be fat%soluble rather than water%soluble
and less sub,ect to breakdown for this reason.
-inally, unlike dried beans, which re.uire soaking in order to be digestible, raw nuts can
de$nitely be eaten raw and digested normally if chewed well, eaten in moderation, and
received by a healthy digestive tract. As is the case with all foods, I'd be in favor of
certi$ed organic nuts in order to avoid e&posure to unnecessary to&ic residues and to
optimi"e the nutrient content.
It's important to note that one study has shown an increased risk from soaking of /ra"il
nuts, and that risk involves increased presence of coliform bacteria. Although it's
impossible to make a generali"ation from this study, it's important to at least be aware
that there may be possible downsides to the process of soaking.
If you do want to soak your nuts, I'd suggest doing so in a bowl of distilled0puri$ed water
for about $ve to eight hours or even overnight, which may be more convenient. /e sure
to remove and discard the nuts that 1oat to the top, as they are likely to have some
rancidity. 2rain and rinse well.
3hile I don't regularly soak nuts, I do so whenever I am going to make nut milk. I $nd that
it is much easier to blend them in water after they have been soaked since they soften
and you are more likely to get a milkier consistency.
-or more information on this topic, see4
Almonds
5ashews
3alnuts
6eferences
Arrus, 7, /lank, et al. Microbiological and A1ato&in 8valuation of /ra"il 9u:ods and the
8ects of ;nit :rocessing <perations. = -ood :rot. >**(?@)(()4 A*@*%(.
Awang, M 9. -ate of /etel 9ut 5hemical 5onstituents -ollowing 9ut !reatment :rior to
5hewing and Its 6elation to <ral :recancerous B 5ancerous Cesion. 2ent = Malays.
ADD)?A*(A)4 EE%'.
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