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
-
Place raw nuts in a large glass bowl (I use this one).
-
Add enough filtered water to cover.
-
Stir in sea salt.
-
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.
-
Drain water completely.
-
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.
-
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, what about pumpkin seeds, should these be activated too?
Yes.
I have been soaking nuts and eating them straight out of the fresh water…for some years! MUCH nicer than dried…like fresh, juicy, ‘live’ nuts!
….Place 6 Brazils 18 almonds and 6 walnut halves in a pint or larger, mug.
Rinse well three or four times a day and leave in the cold fresh water.
Eat 2 Brazils, two walnut halves and six almonds after 24hrs and continue the same way for 3 days…then start the next batch…Easy, and delicious!
Two questions:
1. Are these soaked and dried nuts more prone to oxidization? Should they be consumed within a short period of time and/or stored in the freezer? (I use a vacuum jar sealer, is that enough?).
2. When making nut milk, should you soak the nuts first and discard the first water?
We prefer to also lightly salt the nuts as we lay them out for drying. We store the dried nuts in the freezer.
Ciao, Pavil
Do you have to soak Chia seeds? I have tried to soak flax seeds and dehydrate and I did it, but it was difficult. I am assuming if we have to soak chia seeds, it would be a similar “slimy” consistancy as the flax was. Do you have any tips on how to do those seeds?
No, chia seeds do not need to be soaked.
Traditionally in India everything from soaked or unsoaked nuts, grians, legumes, seeds, cloths to pickles etc are always dried in the sun. And as most constructions are with cement, on a cement floor with a thin cloth or plastic sheet spread, they get heat from the bottom and only takes a day or two to dry. It is also believed that once sundried insects do not reach them and hence better shelf life. Ofcourse count sme for birds, sqirrels etc š
Hello Sarah
I have been soaking and dehydrating nuts and seeds for snacking regularly, but find taking it “to the next level” too much for me. The “next level” being grinding into almond flour. I can not find a company that sells almond flour that has been soaked, dehydrated and then ground. From my research, it appears many people are looking for the same. Please help!
Thanks, Renee
You just have to do it yourself at least for now. Grind the almonds into flour and freeze, then you don’t have to do it very often. Can you imagine what I felt like 10+ years ago when basically nothing traditional was available where I lived including raw milk? Now, it is sooo much better. So many things are able to be purchased, but almond flour prepared properly is still one thing you gotta make yourself.
Sarah you said, “Enzymes are not destroyed at 150F in a warm oven. Wet heat destroys enzymes at a much lower temp (118F) but dry heat is not as damaging, so 150F is ok.”
Sarah, please tell me where you found this info. I would like to read it as I find this facinating. I have always been taught that any raw food that is heated above 115F kills
the enzymes.
Why are there so many people with all of these digestive problems?
Many things can damage or cause an imbalance of the gut flora and cause digestive problems, such as antibiotics, overly processed food, consumption of sugar and refined carbs, pharmaceutical drugs, birth control pills, mercury fillings, fluoride, vaccine ingredients, exposure to other toxins, low stomach acid, and the transfer of compromised gut flora from our parents.
Haven’t tried it but it is a lovely idea š