High in vitamins, minerals, protein and healthy fats, nuts and seeds are little powerhouses of nutrition. However, nuts and seeds also contain phytic acid and large amounts of enzyme inhibitors which protect them from sprouting until they have the rain and sun they need to grow. And unfortunately, these natural chemicals are quite hard on the stomach. So, if you’ve ever had tummy trouble after eating nuts and seeds, don’t give up on them yet!
In nature, a seed or nut normally gets enough moisture from rain to wash off the acids and enzyme inhibitors so it can germinate and produce a plant. By soaking nuts and seeds before you eat them, you imitate nature by neutralizing these toxic growth inhibitors, releasing the natural enzymes and vitality within them. These enzymes, in turn, increase the vitamin content of your nuts and seeds, especially the B vitamins. Soaking also makes them much easier to digest and the nutrients more easily absorbed by your body.
Soaking nuts and seeds is a long-lost, traditional method of preparation. For example the Aztecs (and Central American people today) would soak pumpkin or squash seeds in salty water and then sun-dry them. Using sea salt in your soak water helps de-activate the enzyme inhibitors and makes your nuts and seeds extra tasty.
To do this properly today, you will need a good dehydrator set between 105-115 degrees so the healthy, vitamin-producing enzymes in your soaked nuts remain intact. Heating them above 115 degrees (which is too low for an oven) will destroy the enzymes and some of the vitamins.
The basic method is to dissolve sea salt in filtered or spring water, pour it over nuts or seeds, using enough filtered or spring water to cover them. Leave them in a warm location for the specified time, then drain them in a colander and spread them out on your dehydrator sheets. Dehydrate them for the specified time, turning occasionally, until they are thoroughly dry and crisp. Make sure they are completely dry. If not, they could mold, and won’t have that crunchy, yummy texture you expect from nuts and seeds.
I like to do a lot of nuts and seeds in a big batch to save time and energy when using my dehydrator. That way, I always have properly prepared nuts and seeds on hand for snacks, salads and recipes. The following info from Nourishing Traditions will help you sort it out.
| Raw Nut or Seed (4 cups) | Sea Salt | Soaking Time | Drying Time |
| Pumpkin & Sunflower (hulled) |
2 Tbsp. | 7 hrs – overnight | 12-24 hours |
| Sesame | 2 tsp. | 7 hrs – overnight | 12-24 hours |
| Walnuts, Pecans & Brazils Pecans can be stored in an airtight container, but walnuts are more susceptible to rancidity and should always be stored in the refrigerator. |
2 tsp. | 7 hrs – overnight | 12-24 hours |
| Pinenuts, Pistachios, Peanuts & Hazelnuts Store in an airtight container. |
1 Tbsp. | 7 hrs – overnight | 12-24 hours |
| Almonds Truly raw almonds are no longer available commercially in the U.S., though people who live in California can still by them from the farmer’s market. Since 2007, all U.S. almonds must be “pasteurized,” meaning fumigated with chemicals—or steamed, if organic. To get truly raw almonds with all their enzymes and vitamins intact, you must live in CA or order them from here. DO NOT SOAK PASTEURIZED ALMONDS: the enzymes have already been destroyed during processing, and they will simply get mushy. More >> |
1 Tbsp. | 7 hrs – overnight | 12-24 hours DO NOT SOAK PASTEURIZED ALMONDS unless you’re making almond milk |
| Macadamias | 1 Tbsp. | 7 hrs – overnight | 12-24 hours |
| Cashews Cashews will become slimy and develop a nasty taste if allowed to soak too long or dry out too slowly, perhaps because they are not truly raw but have already undergone two separate heatings at harvest. Dry them in a 200 to 250 degree oven—the enzymes have already been destroyed during processing. Store in an airtight container. |
1 Tbsp. | No more than 6 hours |
12-24 hours at 200-250 degrees. |
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{ 8 comments… read them below or add one }
Very informative post. I truly never understood why nuts need to be soaked. I know the Ayrvedic soak almonds overnight before eating them and it is very digestible.
If we don’t have a dehydrator – will soaking them in water overnight help? Or is there another stop or trick I’m missing?
Thanks.
Jennifer
Soaking and sprouting is what does the trick. But then you have soggy nuts. If you want them crispy and crunchy again, you have to dehydrate. You could roast them in the oven to get them crunchy again too, but you lose a lot of nutrients and change the flavor. For some recipes, like nut milk, soggy nuts are fine, just discard the soak water.
Best to you!
Since the almonds I buy are labeled “raw” but from California, I know they are in fact pasteurized. Thus not truly raw. I know there are several methods of pasteurization. Do you have any idea how nuts are done?
If they are pasteurized is there really any reason to eat them? And if so, do you still recommend soaking them? Thank you.
If they are organic almonds, then they have been steam pasteurized. If they are chemically-farmed almonds, they will have been treated with any one of a handful of approved fumigation chemicals. (Ew!) Pasteurized almonds still retain their protein, fats, carbohydrate and minerals, so organic, steam-pasteurized almonds are still a good food choice—they just aren’t “turbo-charged” by soaking and sprouting. If you live in California (or have friends or family here), you can still get real raw almonds at many farmer’s markets. The pasteurization law does not apply to small farms doing direct-to-consumer sales. You can also find them online at http://livingnutz.com/.
Pasteurized almonds may not be able to sprout, but you can soak them if you want to soften them for making almond milk. Soaking will also remove some of the tannins in any almonds as well as help the indigestible skins to come off more easily, but otherwise there is no other value to soaking pasteurized almonds.
Is it still true that raw almonds in the U.S. are “pasteurized”? If so, your link to buy direct from a farmer did not work.
Thank you!
Janet K
Yes, the U.S. almond industry has been pulverized by the pasteurization requirement. Unless you can get truly raw almonds directly from a farmer who does not pasteurize them, you have to import them. The link for where this ridiculous law stands is updated now…
how do you soak Pistachios? and how long? thanks for the helpful info.
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