October
2008
Dear Mark: Soaking Seeds and Nuts
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Dear Mark,
I love nuts, but they most definitely do NOT love me back! Since going “primal” about 18 months ago, I’ve increased my consumption of nuts and seeds. Well actually, I’ve gone overboard. (Seems I just can’t have a handful and call it a day.) Now nuts and seeds in virtually any amount cause me to have major digestion issues. It’s indescribably bad, let’s just leave it at that. I’ve read a lot about soaking (sprouting) nuts and seeds and it seems to make a lot of sense to try this. I’d love to have your opinion on this!
Though I haven’t had problems like this myself, I know it’s a common issue for many people. Of course, the more nuts you eat (as we Primal types are wont to do), the more apparent the situation becomes for those who are sensitive. The offending characters, it seems, are lectins, phytates, and enzyme inhibitors, notorious little “anti-nutrients” that put some people’s stomachs through the ringer. Even if you don’t show obvious symptoms, many argue, you may be compromising nutritional uptake by eating raw nuts.
While roasting nuts can reduce these anti-nutrients and perhaps clear up the problem for some people, it may not do the full job for others. Furthermore, though roasting may disable the anti-nutrients, it doesn’t enhance the bioavailability of nuts’ vitamin and mineral content. As I’ve mentioned in the past, there’s some concern about heat rendering nuts rancid.
I’d definitely recommend soaking for people who have problems digesting nuts and even for folks who don’t. Soaking and rinsing raw nuts more effectively deals with the phytates and enzyme inhibitors than roasting does. Another benefit to soaking is enhanced flavor.
When I make nut butter, I like to soak raw nuts (almonds being my favorite, of course) in some salt water overnight. Some people choose to soak a full 24 hours. Right after they’re done soaking, it’s crucial to thoroughly dry them. The best ways to ensure they’ll dry all the way through is to lay them out in a single, sparse layer in the sun or in a warm oven (lowest possible setting—ideally not more than 120 degrees). If you have a dehydrator or don’t mind investing in one, that’s a good route to go as well.
Though soaked/sprouted almonds might be more common, I wouldn’t hesitate to soak other varieties like walnuts, pecans, and hazelnuts. (Pumpkin seeds are excellent this way as well.) I’ve heard conflicting reports on a few other kinds like pine nuts and macadamia nuts. Sally Fallon, expert behind Nourishing Traditions, recommends soaking and drying for these varieties but suggests a shorter soak time (no more than 6 hours). If you’re less comfortable soaking these varieties and don’t want to eat them raw, I’d lean more toward the common sprouted nuts.
As always, thanks for the great questions, and keep ‘em coming!
yksin Flickr Photo (CC)
Further Reading:
Make Your Own Primal Energy Bars in 10 Easy Steps
The Seasons for Nuts and Seeds
Homemade nut butter - yum!
Mark, great comprehensive guide to soaking of nuts and seeds. I have myself experimented with soaking some nuts in salty water overnight and drying them in the sun, it makes them taste amazing and I like to do a batch regularly.
Its definitely worth the time and hassle for the taste alone. Its great to know that it removes those pesky anti-nutrients as well!
Mark,
It’s great to see this post.
I have never even heard of soaking nuts before. I don’t seem to have any trouble with raw nuts so I don’t know if I would go through the hassel myself. Sounds like a promising option though!
Have you considered soaking in a brine of sodium bicarbonate (i.e. baking soda) instead of salt? I know this works wonders for beans.
I soak nuts in a weak sea salt solution, then dry them on two large sheet pans in my oven. The oven temp only goes as low as 170°F, so I use a wooden spoon to crack the oven ajar just a bit. The thermometer inside the oven indicates that keeps the temp around 150°F and allows the moisture to evaporate. Every few hours I stir/shake them up to assist the evaporation rate.
Not the most energy efficient way, but it works without buying a dehydrator. Stacking would increase efficiency. I let it go overnight this way or turn it off and restart it in the morning. I only do this on weekends when someone is around the house, but haven’t ever had a problem.
My large toaster oven goes down to 150°F, but it doesn’t hold as many nuts, so I don’t use that oven as often. I’m looking into buying a smoker that will stay at low temps, so I can soak/dry a larger quantity of nuts that way, too.
I am an avid reader of Sally Fallon and have soaked, salted and dried my nuts and seeds ever since I read her recommendation. The end result is a wonderful improvement over what I used to eat. There is a unique crispness and flavor to them. It is all well worth the effort, which really isn’t much.
I’m still wondering about eating various squash seeds. Has anyone tried squash seeds other than pumpkin? I did some research and the general consensus is that it is ’safe’ to eat them. I think I’ll have to give it a try and let you all know how it turns out.
New_me,
Make sure that you post somewhere around here on your findings! I would be interested in other squash seeds too.
if this is applicable: one needs to be aware that the peanut is not a nut - but a legumes - and as such contain the hight antinutrient content mark mentions to a far greater degree than true nuts
i should suggest avoiding these altogether
it’s very difficult in some countries to obtain raw nuts - like the UK - and i found out the hard way that soaking already processed nuts is - well - uck?
M
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