Do soaking nuts remove heat? Unpacking Ayurvedic and nutritional claims

January 1, 2026 •

3 min read

Soaking nuts is an ancient practice, with proponents in Ayurveda and traditional medicine claiming it reduces their internal "heat" and improves digestion. This simple preparation method involves immersing nuts in water for several hours to unlock potential health benefits, though modern science presents a more nuanced view.

Quick Summary

Soaking nuts is believed to reduce their heating properties based on Ayurvedic principles, which consider some nuts inherently 'hot'. This process can also improve digestibility and soften texture by affecting compounds like phytic acid, though scientific evidence on phytate reduction is mixed.

Key Points

Ayurvedic Belief: Soaking nuts is a traditional Ayurvedic practice believed to reduce the 'heating' quality, or Ushna Virya, of nuts.
Improved Digestibility: Soaking softens the nuts and neutralizes enzyme inhibitors, which makes them easier for the body to break down and absorb.
Phytic Acid Reduction: Soaking can reduce levels of phytic acid, an anti-nutrient, though scientific studies show this effect is minimal in nuts compared to grains and legumes.
Enhanced Flavor and Texture: The process creates a softer, creamier nut with a milder flavor profile by removing bitter tannins from the skin.
Nutrient Absorption: While soaking may enhance the bioavailability of some minerals for sensitive individuals, some studies suggest a minimal impact or even a slight loss of water-soluble minerals.

The Ayurvedic Concept of 'Heating' Foods

In Ayurveda, foods are classified by their Virya (potency) after digestion. Many nuts are considered Ushna Virya ('hot in potency'). This refers to their metabolic effect, not temperature, potentially causing imbalance in individuals with a Pitta constitution or during hot weather, leading to issues like indigestion or inflammation. Soaking nuts is an Ayurvedic method believed to lessen this inherent Ushnata (heat).

How Soaking 'Cools' According to Ayurveda

Ayurveda suggests soaking nuts in water neutralizes their heating properties, similar to germination. The water is thought to help remove heat-inducing elements. Softer, soaked nuts are easier to digest, requiring less metabolic effort and generating less internal heat. It is recommended to soak most nuts for 6-8 hours, especially for those prone to digestive issues or heat-related discomfort.

The Modern Nutritional View: Phytic Acid and Digestibility

Modern nutrition focuses on soaking's effect on anti-nutrients like phytic acid and tannins. These compounds can hinder the absorption of minerals such as iron, zinc, and calcium.

The Impact on Phytic Acid

Soaking can activate phytase, an enzyme that degrades phytic acid. However, scientific studies on nuts show mixed results, with some indicating minimal reduction in phytate levels even after long soaking times. For individuals with a balanced diet, the phytic acid in typical nut portions is unlikely to cause mineral deficiencies. Soaking might offer a small benefit for those with high nut consumption or pre-existing deficiencies.

The Role of Soaking in Improving Digestion

Soaking improves digestion by altering the physical and chemical properties of nuts.

Softens Texture: Makes nuts easier to chew and break down.
Reduces Enzyme Inhibitors: Helps neutralize compounds that can impede digestive enzymes.
Removes Tannins: Reduces bitter tannins in the skin, which can also affect digestion.

Soaked vs. Unsoaked Nuts: A Comparison


Feature	Soaked Nuts	Unsoaked Nuts	Evidence/Justification
Ayurvedic Potency	Considered 'cooling' (Sita Virya).	Considered 'heating' (Ushna Virya).	Traditional Ayurvedic belief.
Digestibility	Easier to digest, softer.	Can be harder to digest.	Soaking reduces inhibitors and softens texture.
Nutrient Absorption	Potentially improved due to anti-nutrient reduction.	Can be slightly inhibited by phytic acid.	Research is mixed on phytate reduction in nuts.
Flavor	Milder, creamier.	Harder, can be slightly bitter.	Tannins removed during soaking.
Texture	Soft and plump.	Crunchy and firm.	Nuts absorb water.
Practicality	Requires planning.	Ready immediately.	Soaking takes time.

How to Properly Soak Nuts

Soaking is straightforward. Use raw, unsalted nuts. Place them in a bowl, cover with filtered water and a pinch of salt, ensuring extra room. Soak at room temperature; time varies by nut type (e.g., almonds 12-24 hours, cashews 2-4 hours). Drain, rinse thoroughly to remove released compounds. Use immediately, in recipes, or dehydrate. Store in the refrigerator for up to a week.

Conclusion

Soaking nuts offers benefits supported by both traditional wisdom and modern understanding of digestion. While the scientific evidence on phytic acid reduction in nuts is not conclusive, soaking does make nuts easier to digest by softening them and reducing enzyme inhibitors. Ayurveda views soaking as a way to temper the 'heating' quality of nuts, making them more suitable for certain constitutions and times of year. Improved digestibility, regardless of anti-nutrient reduction levels, can lead to better nutrient absorption for many. The choice to soak nuts depends on personal preference for texture, flavor, digestive sensitivity, and belief in traditional practices. It remains a valuable preparation method for gut health and wellness.

For more information on the potential benefits of soaking nuts and seeds, refer to resources like this article on Healthline: Soaking Almonds: Benefits, Steps, and More.

Frequently Asked Questions

In Ayurveda, nuts are considered 'heating' (Ushna Virya) because of their dense fat and protein content, which causes a more intense metabolic process during digestion, generating internal heat.

Phytic acid is an anti-nutrient found in nuts, seeds, and grains that can bind to minerals like iron, zinc, and calcium, potentially interfering with their absorption. It is primarily a concern for those with high intake or pre-existing deficiencies.

Soaking times vary depending on the hardness of the nut. Harder nuts like almonds and walnuts can be soaked for 10-24 hours, while softer nuts like cashews and macadamias only need 2-4 hours.

Using boiling water can soften nuts for a quicker preparation (around 10 minutes), but this method does not neutralize anti-nutrients or enzymes, so it offers textural but not nutritional benefits.

You should always discard the soaking water and rinse the nuts thoroughly afterward. The water contains the enzyme inhibitors, phytic acid, and tannins that have leached out during the soaking process.

The scientific evidence is mixed. While the theory is that soaking improves nutrient absorption by reducing phytic acid, some studies show very little change in phytate levels in nuts. Any benefit might be more related to easier digestion.

No, unsoaked nuts are not unhealthy. For most people, raw, unsoaked nuts are a healthy and nutritious snack. Soaking is not necessary to enjoy their benefits, and the phytic acid they contain also has some beneficial antioxidant properties.