We love nuts, who doesn’t? But after we learned more about the Primal/Paleo and even GAPS eating styles, you NEED to soak nuts to eat them. So I’ve created a Quick Guide to Soaking Nuts with Soak Times.
At first I had so many questions, why do I need to soak nuts? Well, one of our favorite Primal gurus Mark Sisson says…
“Yes, it’s true. Nuts contain a lot of phytic acid, AKA phytate, AKA IP-6, AKA the storage form of a plant’s phosphorus, and antioxidant to the seed in times of oxidative stress. When something that contains it is eaten, phytic acid binds to minerals like zinc, iron, magnesium, calcium, chromium, and manganese in the gastrointestinal tract, unless it’s reduced or nullified by soaking, sprouting, and/or fermentation. Bound minerals generally cannot be absorbed in the intestine, and too many bound minerals can lead to mineral deficiencies.”
QUICK GUIDE TO SOAKING NUTS
Place nuts in a large glass bowl or jar. Cover with filtered water in a 2:1 ration. Add 1-2 TBSP of unrefined “good” salt (celtic, Real, or Himalayan)
Let the nuts soak. If you have mixed varieties, no problem, just soak to the longest time required
3. RINSE & DRAIN
If you’re soaking for a long time, rinse and refill with clean water roughly every 8-12 hours. When completely done soaking, rinse & drain one last time.
4. USE OR DEHYDRATE
Use the soaked nuts immediately or dehydrate on your oven’s lowest setting or in a dehydrator. The preferred temperature to keep nutrients alive and active is 150 degree Fahrenheit or lower. But even soaking in general is making nuts healthier for consumption so if you need to put them in your oven at 250 degrees or so, you’re still helping your body out!
Two other questions I had regarding this topic…
Does baking alone denature phytic acid in nuts? No.
And….Since blanched almond is the most readily available grain free flour, I wondered….Does blanched almond flour have phytic acid? Well….yes. Blanched almond flour does have less phytic acid than raw, unsoaked almonds. However, when blanched almond flour is used in recipes, we tend to use a whole lot more than eating a handful for a snack. So, basically if you are baking with almond flour, do so in moderation.
SOAKING & SPROUTING TIMES
This great chart by Wake up World is a helpful guide to the ideal soaking/sprouting times for various grains, beans, nuts & seeds.