Raw nuts are one food that everyone seems to agree are very healthy to eat!
Whether you are vegan, vegetarian, Paleo or someone who eats the standard American diet of burgers and fries, raw nuts are one food that all acknowledge is a good addition to the diet. Hereās where the agreement about raw nuts ends.
The problem is that most people donāt know that soaking raw nuts first before eating them is very important. Soaked raw nuts are far more digestible than plain raw nuts. The soaking process eliminates anti-nutrients and improves nutrition while still maintaining rawness. Note that soaking does not eliminate the high amount of oxalates in nuts, however.
Raw Nuts are Seeds
While raw nuts are an extremely nutritious food, preparation is key in order to unlock maximum nutrient potential. Careful soaking deactivates any substances that could be irritating to the gut. The soaking process followed is in accordance with the wisdom of Traditional Cultures.
This is because raw nuts are a type of seed. Seeds require soaking before eating. The reason is because they contain anti-nutrients such as phytic acid and lectins that can prevent all that wonderful nutrition from being digested thoroughly.
These inhibitors can also cause digestive distress if many raw nuts are consumed. For some people, even a few raw nuts cause digestive distress. Sometimes, eating plain raw nuts can cause a rash around the mouth.
Benefits of Soaking Nuts
Deactivation of the anti-nutrients in all nuts is accomplished through sprouting or soaking. Soaking raw nuts in saltwater for a few hours and then drying in a warm (not hot) oven or dehydrator is all that is required.
According to Nourishing Traditions Cookbook, soaking and drying of raw nuts mimic the wise practice of the Aztecs. This culture soaked pumpkin seeds in brine and then dried them in the sun before grinding into flour or eating them whole.
Soaking nuts is a particularly helpful practice if you find raw nuts irritating to your stomach or mouth. My husband can eat soaked raw nuts with no problem. If he eats unsoaked raw nuts, however, he frequently experiences digestive issues and sometimes irritation around the mouth.
The anti-nutrients in raw nuts really bother some people. Even if you have no symptoms, you are likely not absorbing their wonderful nutrition as well as you could.
How Many per Day to Eat?
While extremely nutritious, it is best to keep the amount of soaked raw nuts consumed each day to a closed handful at most. This is in keeping with the recommendation of Dr. Kellyann Petrucci ND, author of the Bone Broth Diet. The reason is that most nuts contain an abundance of polyunsaturated fats, which are easily overconsumed. Too many polyunsaturates in the diet can contribute to inflammation and weight issues.
The one exception to this is macadamias. These nuts that are native to Australia contain mostly saturated and monounsaturated fats and an extremely small amount of polyunsaturated fats per serving.
By the way, if youāve ever wondered how nuts rank nutritionally, the linked article provides the breakdown of the healthiest to unhealthiest types of nuts.
Where to Buy Quality Soaked Raw Nuts and Nut Butters
Donāt have time to soak and dry raw nuts yourself?
Yes, it is a bit time-consuming!
Check out myĀ shopping guide for quality suppliers of soaked nuts and nut butter. We use 4-5 jars of soaked nut butter in our home every single month. Our family favorites are soaked pecan butter, soaked macadamia nut butter, soaked hazelnut butter, soaked almond butter, and soaked 4 nut blend.
How to Soak Raw Nuts
If you like to eat raw nuts whole, soaking them yourself first is very easy! Below is a recipe on how to soak the 10 most popular raw nuts followed by a video demonstrating the basic process.
Note that the process described below does not apply to a foraged superfood such asĀ acorns. This type of nut requires an extended soaking of up to a week as practiced by Native Americans to properly remove the bitter tannins before drying and eating.
In the video below, I demonstrate how to soak raw almonds and dry them in your oven to greatly improve nutrient absorption, reduce gastric distress. You will be amazed at how soaked raw nuts taste far better than unsoaked raw nuts!
The same process can be followed for macadamia nuts, pecans, brazil nuts, peanuts, etc. The video on soaking raw nuts included with the recipe below shows how easy the process is!
Soaking Cashews
Note that soaking cashews is a bit different. This is because raw cashews from the store are not really raw.
They are heat-treated twice by manufacturers to release and remove a toxic oil between the inner and outer shell.
What to Do with Soaked Almonds?
When you make your first batch of soaked almonds, try this easy recipe for blueberry almond milk!
Blend 1 cup soaked almonds, 3 cups filtered water, 1 tsp vanilla extract, and 1/4 cup blueberries.Ā Serve and enjoy!
Soaked Raw Nuts Recipe
The process of soaking raw nuts to improve digestibility and eliminate anti-nutrients.
Ingredients
- 4 cups raw nuts preferably organic
- 1 Tbl sea salt
- filtered water
Instructions
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Place raw nuts in a large glass bowl (I use this one).
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Add enough filtered water to cover.
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Stir in sea salt.
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Leave uncovered on the counter forĀ 8 hours or overnight for almonds, European almonds, pecans, hazelnuts, pili nuts and macadamias.
Soak no more than 3 hours for cashews, and no more than 4-6 for walnuts, peanuts, pistachios and brazil nuts (else they will get moldy and/or slimy).
Do not mix raw nuts while soaking. You may mix while dehydrating.
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Drain water completely.
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Dry in a warm oven no hotter than 150 F/ 66 C until dry. If your oven can't be set that low, use a food dehydrator (I like this one). Dry soaked cashews in a 250 F oven.
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Store crispy nuts in airtight containers in the refrigerator or cool, dark pantry.
Recipe Video
Recipe Notes
Do not mix different types of raw nuts together when soaking. Soak almonds separate from cashews, for example. This minimizes chances for mold developing. Also, the soaking times for various nuts are different.
Instead of soaking peanuts, this traditional boiled peanuts recipe is an option too.
Hi Sarah:I soak my walnuts for 12 hours but they are not moldy.Is this still.ok?
You can try dehydrating them, but they will likely taste funky.
What is your opinion on the Almondsā skins? After reading a few sources saying theyāre hard to digest, do you still believe they need to be removed even if they got soaked?
I will buy already soaked almonds and THEN soak the to get rid of the skins. So, in your opinion n, would that work?
You don’t need to remove them if they are soaked. I typically do not remove mine. Some people do better without them though. Do what works best for your digestion. If it is particularly sensitive, try both ways and observe how you feel.
Hi, I have researched a bit and have read from one source that you do not need to soak macadamias, another said that it does but maximum of 2-4 hours, as they have a big amount of fat content and soaking longer would break these good oils down, so they argued.
I’m therefore pretty confused now that looking for a tiebreaker, I found a third opinion instead, that macadamias need 8 hours of soaking. Could someone please point me in a direction where this question seems to be resolved? Or tell us extra facts about this issue?
Thanks in advance
One more question: should the almond skin be taken off before soaking?
You really cannot remove the almond skin very easily before soaking. You can remove it after soaking if you like … but it is not necessary and that process is quite time consuming.
The fastest way to healthy almond flour is to grind sprouted almonds with the skin on in a spice grinder as shown in the recipe above.
Hi Sarah, can I use Hymalayan salt instead of Celtic? It is considerably less expensive. My over also does’t go as low as 150. Perhaps leaving the door slightly open will get that temperature?
Yes you can use Himalayan salt. I would suggest using a dehydrator is your oven minimum temp can’t be adjusted.
Maybe someone else asked this question… my oven only goes as low as 170? Can I make an adjustment in time to make that work? Is there enough heat from just the oven light to dry the nuts? Thanks.
If you have a gas oven, you can dry them with just the pilot light on. If your oven is digital, there is almost certainly a way to lower the minimum temp from 170F to 150F. Take a look at your user manual on how to adjust.
I have leaky gut, I’ve been told to eat raw nuts everyday by my nutritionist, also chia seeds, but, I don’t have an oven, can I do on pan? Also how long soaking for chia seeds?
Chia seeds are not soaked as they tun into gel.
If you don’t have an oven, try to find a dehydrator at a garage sale or estate sale. Those work fine too. You cannot air dry them or they will go moldy before they get dry.
I have been eating raw nuts of multiple types, mostly almonds and walnuts for 15 years or more and have never soaked and dehydrated either. I recently came across this process on WebMD and wondered what the heck had I missed after all these years of consuming probably millions of nuts without an issue known to me? So I guess my question revolves around is this absolutely necessary to keep me from croaking before my time? I am interested in the idea of improving taste of the nuts I consume, but I have never noticed an issue with digestion. So in addition to leaving this earth before my time, how would I know whether I was having a digestive issue eating raw un-soaked un-dehydrated nuts?
Digestive issues … reflux, bloating, gas, and other digestive symptoms can manifest. In some people (like my husband), eating raw unsoaked nuts causes a rash around the mouth.
I’ve been learning to soak beans and let them begin to sprout before I cook them. Do you have a soaking time chart for different seeds, beans, grains, etc.? Also, I’ve heard some people say they “soak beans until they split.” Seems like a good idea…..is it? Do they split right before the sprout?
Hello Sarah, can soaked nuts be consumed without dehydrating them if I am making a small batch (just enough for one portion, handful or less)? Also, will soaking in salt leave the nuts salty as well? Do you have to rinse nuts after soaking? what maybe the alternative for salt? Thank you so much!
The soaked nuts will go moldy very fast if you don’t dehydrate them right away. You do not have to rinse after soaking.