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.
Why does the salt need to be added for soaked nuts?
In the ancient Indian ayurveda tradition of medicine & food soaking is also recommended, but salt is not added so Im curious. Would love to hear back, thanks. š
Adding salt changes the water pH to be more ideal for breaking down anti-nutrients.
Hi, I was wondering does dehydrating in the oven for 12 hours or more raise your electric bill?
I haven’t ever noticed much of a difference. The oven is on so low it is negligible. That said, it is best to do large batches to save time and even the small amount of electricity that is used.
Hi Sarah, I hope you will answer this question. I use raw apricot kernels in my smoothies. Very bitter.They are suppose to have a high value for fighting against cancer. If I soak them will some of that value be lost? If not how long should I soak them.?Thank you for your videos and your research. It is very much appreciated. Nancy
Apricot kernels are seeds, so soaking them should be fine and not detrimental to their nutritional value. Soaking for 8 hours or overnight should be fine.
Is drying necessary?
Yes it is otherwise the nuts will go moldy very quickly.
What about pine nuts? Do those need to be soaked before making pesto?
Yes, they should ideally be soaked.
Will rinsing the salt off take all salt off of the nuts — that is, will the salt be absorbed by the nuts. I’m also supposed to stay away from excess sodium (salt). Or, can one use LESS salt for soaking. Do you know what the minimum would be?
Rinsing the soaked nuts before drying should take care of the problem. The minimum salt needed for soaking is indicated for each type of nut above.
Hi I soaked raw redskin peanuts for 2 days in the refrigerator and they got a gooey liquid coating. I did not use salt. I had did the same thing before and didn’t get that coating. Do you know what it is?
It seems that you have not followed the instructions in the article. You are not supposed to soak nuts in the refrigerator. Soaking is best on the counter at room temperature. Also, you only soak overnight or for 8 hours. You also never soak with the skin on as this increases the chances of mold. It is always important to use salt as well. I would toss what you have and start over.
Did traditional societies dry their almonds in the Sun?
I am assuming that I can rinse out the salt after soaking and before drying my nuts. I am very sodium sensitive and don’t want to eat it. Is it OK to rinse out the salt?
Yes, you can rinse the nuts after soaking and before drying.
Hi Sarah,
Is salt required for soaking if not drying the nuts? I am making cashew cream and no other recipe says to use salt. There are a lot of varying ideas about how to properly soak nuts and it is very confusing. Also, the cashew cream recipe I am using says to soak overnight which seems to contradict what you suggest. Thank you very much for your help!
Don’t ever soak cashews for more than a few hours as directed in recipe above otherwise they will get moldy. I would suggest that the sites suggesting soaking them overnight never actually tried it for themselves to know this! You can soak without salt, but it is best to use it because the salt alkalizes the pH of the water so that an optimal amount of anti-nutrients are broken down.