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FOOD SCIENCE & NUTRITION
Soak Those Nuts For Health Sake!
by Alice Osborne
I am always on the lookout for a healthier way of doing something. Eating nuts is no exception. I’ve known that nuts are a great source or protein and other nutrients, but they can be a little hard to digest sometimes. In sleuthing the internet looking for a remedy to this issue, I found several sites that discussed the importance of soaking nuts. The bottom line: The main reason soaking nuts and seeds is so important is because they contain natural enzyme inhibitors.
The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing. Nature allows the inhibitors and toxic substances to be easily removed when growing conditions (enough rain and sun) are met. When it rains, the nut gets enough moisture to accommodate germination. The plant then continues to grow with the sunlight.
 So by soaking nuts and seeds, these toxic enzyme inhibitors are released AND the life and vitality contained within them is actually increased! In a nutshell then (pun intended), here are all the benefits of soaking nuts and seeds:
Enzyme inhibitors get neutralized.
The amount of vitamins your body can absorb increases.
Gluten breaks down so digestion is much easier.
Phytic acid, which inhibits the absorption of vital minerals, is reduced.
Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature. Here is a soaking and sprouting chart:
Soaking and Sprouting Times
|
Nut / Seed
|
Dry Amount
|
Soak Time
|
Sprout Time
|
Sprout Length
|
Yield
|
|
Alfalfa
Seed
|
3 Tbsp
|
12 Hours
|
3-5 Days
|
1-2 Inches
|
4 cups
|
|
Almonds
|
3 Cups
|
8-12 Hours
|
1-3 Days
|
1/8 Inch
|
4 Cups
|
|
Amaranth
|
1 Cup
|
3-5 Hours
|
2-3 Days
|
1/4 Inch
|
3 Cups
|
|
Barley,
Hulless
|
1 Cup
|
6 Hours
|
12-24 Hours
|
1/4 Inch
|
2 Cups
|
|
Broccoli
Seed
|
2 Tbsp
|
8 Hours
|
3-4 Days
|
1-2 Inches
|
2 Cups
|
|
Buckwheat, Hulled
|
1 Cup
|
6 Hours
|
1-2 Days
|
1/8-1/2 Inch
|
2 Cups
|
|
Cabbage
Seed
|
1 Tbsp
|
4-6 Hours
|
4-5 Days
|
1-2 Inches
|
1 1/2 Cups
|
|
Cashews
|
3 Cups
|
2-3 Hours
|
|
|
4 Cups
|
|
Clover
|
3 Tbsp
|
5 Hours
|
4-6 Days
|
1-2 Inches
|
4 Cups
|
|
Fenugreek
|
4 Tbsp
|
6 Hours
|
2-5 Days
|
1-2 Inches
|
3 Cups
|
|
Flax
Seeds
|
1 Cup
|
6 Hours
|
|
|
2 Cups
|
|
Garbanzo
Beans
(Chick Pea)
|
1 Cup
|
12-48 Hours
|
2-4 Days
|
1/2-1 Inch
|
4 Cups
|
|
Kale
Seed
|
4 Tbsp
|
4-6 Hours
|
4-6 Days
|
3/4-1 Inch
|
3-4 Cups
|
|
Lentil
|
3/4 Cup
|
8 Hours
|
2-3 Days
|
1/2-1 Inch
|
4 Cups
|
|
Millet
|
1 Cup
|
5 Hours
|
12 Hours
|
1/16 Inch
|
3 Cups
|
|
Mung
Beans
|
1/3 Cup
|
8 Hours
|
4-5 Days
|
1/4-3 Inches
|
4 Cups
|
|
Mustard
Seed
|
3 Tbsp
|
5 Hours
|
3-5 Days
|
1/2-1 1/2 Inches
|
3 Cups
|
|
Oats,
Hulled
|
1 Cup
|
8 Hours
|
1-2 Days
|
1/8 Inch
|
1 Cup
|
|
Onion
Seed
|
1 Tbsp
|
4-6 Hours
|
4-5 Days
|
1-2 Inches
|
1 1/2-2 Cups
|
|
Pea
|
1 Cup
|
8 Hours
|
2-3 Days
|
1/2-1 Inch
|
3 Cups
|
|
Pinto
Bean
|
1 Cup
|
12 Hours
|
3-4 Days
|
1/2-1 Inch
|
3-4 Cups
|
|
Pumpkin
|
1 Cup
|
6 Hours
|
1-2 Days
|
1/8 Inch
|
2 Cups
|
|
Quinoa
|
1 Cup
|
3-4 Hours
|
2-3 Days
|
1/2 Inch
|
3 Cups
|
|
Radish
|
3 Tbsp
|
6 Hours
|
3-5 Days
|
3/4-2 Inches
|
4 Cups
|
|
Rye
|
1 Cup
|
6-8 Hours
|
2-3 Days
|
1/2-3/4 Inch
|
3 Cups
|
|
Sesame
Seed,
Hulled
|
1 Cup
|
8 Hours
|
|
|
1 1/2 Cups
|
|
Sesame Seed,
Unhulled
|
1 Cup
|
4-6 Hours
|
1-2 Days
|
1/8 Inch
|
1 Cup
|
|
Spelt
|
1 Cup
|
6 Hours
|
1-2 Days
|
1/4 Inch
|
3 Cups
|
|
Sunflower,
Hulled
|
1 Cup
|
6-8 Hours
|
1 Day
|
1/4-1/2 Inch
|
2 Cups
|
|
Teff
|
1 Cup
|
3-4 Hours
|
1-2 Days
|
1/8 Inch
|
3 Cups
|
|
Walnuts
|
3 Cups
|
4 Hours
|
|
|
4 Cups
|
|
Wheat
|
1 Cup
|
8-10 Hours
|
2-3 Days
|
1/4-3/4 Inch
|
3 Cups
|
|
Wild
Rice
|
1 Cup
|
12 Hours
|
2-3 Days
|
Rice Splits
|
3 Cups
|
SOAKING NUTS AND SEEDS
 1. Gather your raw, organic nuts or seeds.
2. Rinse them in purified or distilled water.
3. Place them in a glass or stainless steel bowl.
4. Cover with twice as much water as the nuts or seeds. (1 C nuts to 2 C water)
5. Cover bowl with something breathable (cloth towel, cheese cloth, etc.)
6. Drain and rinse the nuts or seeds every 3 or 4 hours.
The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well. These nuts can be chopped and used in salads and all sorts of recipes, or just for eating out of hand. I especially like them with golden raisins as a snack.
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