How long to soak walnuts to remove phytic acid and boost nutrition

Phytic acid, an anti-nutrient found in walnuts, can bind to minerals and inhibit their absorption. A simple overnight soak is the most common method to reduce phytic acid and 'activate' walnuts, making their nutrients more bioavailable and improving digestion.

Quick Summary

This guide details the process and optimal duration for soaking walnuts to neutralize phytic acid and enzyme inhibitors. It explains how this simple technique improves nutrient absorption, enhances flavor, and aids digestion. Essential preparation steps, proper soaking times, and after-care instructions for storing or dehydrating are included.

Key Points

• Optimal Soaking Time: Soak raw walnuts for 4-12 hours to effectively reduce phytic acid and enzyme inhibitors, with overnight being a common practice.

• Boosted Nutrient Absorption: The soaking process improves the bioavailability of key minerals like zinc, iron, and calcium.

• Improved Digestion: Activated walnuts are easier to digest for many individuals, especially those with sensitive stomachs.

• Enhanced Flavor and Texture: Soaking creates a smoother, less bitter-tasting walnut. Drying them afterward restores a crispy texture.

• Mandatory After-Care: Always drain and rinse the soaked walnuts and either use them immediately or dehydrate them to prevent spoilage.

Why Soak Walnuts to Combat Phytic Acid?

Raw walnuts contain phytic acid, or phytates, which plants use to store phosphorus. While not harmful in a balanced diet, for individuals with poor nutrition or a high plant-based diet, phytates can bind to essential minerals like iron, zinc, and calcium, limiting their absorption. The practice of soaking, often called 'activating' nuts, has been used for centuries across different cultures to minimize or eliminate these anti-nutrients. By mimicking the natural germination process, soaking activates beneficial enzymes that help break down phytic acid, unlocking the walnut's full nutritional potential and making it easier for your body to digest. This process can be particularly beneficial for those with sensitive digestive systems, who may experience bloating or discomfort after eating raw nuts.

The Importance of 'Activating' Walnuts

• Improved Nutrient Bioavailability: Soaking reduces phytic acid, which means your body can absorb more of the minerals naturally present in walnuts, including calcium, iron, zinc, and magnesium.
• Easier Digestion: The breakdown of enzyme inhibitors makes walnuts gentler on the digestive system.
• Enhanced Flavor and Texture: Soaking can transform the taste, resulting in a creamier texture and less bitter flavor.

Step-by-Step Guide to Soaking Walnuts

Soaking walnuts is a straightforward process that requires only a few simple steps and basic kitchen equipment.

Materials Needed:

• 1 cup raw, organic walnuts
• 2 cups filtered water
• 1/2 teaspoon sea salt (optional, but can enhance the process)
• Large glass bowl or jar
• Colander

Instructions:

1. Prepare the walnuts: Place the raw walnuts in a large glass bowl or jar. Ensure you use raw, unsalted nuts, as roasted nuts have already been processed and will not activate properly.
2. Add the soaking solution: Add the sea salt to the filtered water and stir to dissolve. Pour the mixture over the walnuts, ensuring they are completely submerged. The walnuts will swell during soaking, so use a bowl large enough to accommodate this.
3. Soak overnight: Cover the bowl with a clean cloth to allow air circulation and let the walnuts soak for 4-8 hours at room temperature, or up to 12 hours if placed in the refrigerator. Some sources suggest 12-16 hours for optimal reduction of phytic acid.
4. Drain and rinse: After soaking, drain the nuts in a colander and rinse them thoroughly under running water. It is crucial to discard the soaking water, as it contains the leached phytic acid and enzyme inhibitors.
5. Use or dry: At this point, the walnuts can be used immediately in recipes or refrigerated for up to two days. For longer storage or a crispy texture, they should be dehydrated.

Drying Soaked Walnuts

While you can eat soaked walnuts immediately, they will not be crunchy and are highly perishable. Dehydrating them is necessary for long-term storage and to restore their crisp texture.

Dehydrator Method:

• Spread the rinsed walnuts in a single layer on dehydrator trays.
• Dry at a low temperature, typically 115-120°F (46-49°C), until completely dry and crispy. This can take anywhere from 12 to 24 hours.
• Properly dried nuts should snap crisply when broken.

Oven Method:

• For those without a dehydrator, use your oven's lowest setting (ideally 150°F / 65°C or lower).
• Spread walnuts on a parchment-lined baking sheet.
• Leave the oven door slightly ajar to allow moisture to escape and bake for 12+ hours, testing periodically for crispness.

Soaked vs. Raw Walnuts: A Comparison

Feature	Soaked Walnuts	Raw Walnuts
Phytic Acid Content	Significantly reduced	Naturally high
Mineral Absorption	Enhanced bioavailability	Potentially limited
Digestibility	Easier on the digestive system	Can be difficult for some people
Enzyme Inhibitors	Neutralized	Present
Texture	Softer, can be re-crisped by drying	Firm and crunchy
Flavor	Less bitter, smoother taste	Rich, slightly bitter flavor
Shelf Life (Dried)	Can be stored for weeks or months	Can be stored for longer periods

Alternative Methods for Reducing Phytic Acid

While soaking is effective, it's not the only way to reduce phytic acid and improve digestibility. Fermentation and germination are also well-established methods. Roasting nuts at higher temperatures can also reduce phytic acid, though it may destroy some of the beneficial enzymes that are activated through soaking. The benefit of soaking followed by low-temperature dehydrating is that it preserves the nutritional integrity while neutralizing anti-nutrients. Ultimately, the best method depends on personal preference for flavor, texture, and whether you want to preserve the nuts' raw, enzymatic state.

Conclusion: Making the Best Choice for Your Health

For those seeking to maximize nutrient absorption and improve digestion, soaking walnuts is a simple and effective strategy. Soaking them overnight (or for about 8-12 hours) deactivates enzyme inhibitors and reduces phytic acid, making the beneficial minerals and nutrients more accessible to your body. While a short-term, regular diet of raw nuts is unlikely to cause issues for most people, soaking provides a noticeable benefit for those with sensitive digestive systems or those who consume large quantities of nuts, seeds, and grains. The extra step of dehydrating the soaked walnuts restores their crunchy texture and allows for long-term storage. By following this easy process, you can transform a healthy snack into a truly nutrient-dense superfood. For more information on activating various nuts and seeds, consider consulting resources like the Nourishing Traditions cookbook.

References

• Healthline. Phytic Acid 101: Everything You Need to Know. https://www.healthline.com/nutrition/phytic-acid-101
• Nuttercup. Soaked Nuts vs. Raw Nuts: Which is Better for Your Health? https://nuttercup.com/blog/soaked-nuts-complete-guide-soaking-time-water-nutritional-benefits/
• LowCarb Abode. How to Soak Nuts and Seeds to Easily Remove Anti-Nutrients. https://lowcarbabode.com/how-to-soak-nuts-and-seeds-to-easily-remove-anti-nutrients/
• Chantal Organics. The Benefits of Activating Nuts & Seeds. https://chantalorganics.co.nz/blog/healthy-eating-blog/the-benefits-of-activating-nuts-seeds/
• The Nutrition Source. Are Anti-Nutrients Harmful?. https://nutritionsource.hsph.harvard.edu/anti-nutrients/
• Kitchen Stewardship. Soaked and Dehydrated Crispy Nuts to Reduce Phytic Acid. https://www.kitchenstewardship.com/how-to-make-crispy-nuts-to-reduce-phytic-acid/
• Kitchen Stewardship. Soaked and Dehydrated Crispy Nuts to Reduce Phytic Acid. https://www.kitchenstewardship.com/how-to-make-crispy-nuts-to-reduce-phytic-acid/comment-page-2/
• Good Form Foods. Why We Soak & Sprout Our Walnuts: The Ancient Practice ... https://www.goodformfoods.com/blogs/news/placeholder-blog
• Nouveau Raw. Walnuts, Soaking and Drying. https://nouveauraw.com/reference-library/soaking-nuts-seeds-and-grains/walnuts-soaking-and-drying/
• WebMD. Foods High in Phytic Acid. https://www.webmd.com/diet/foods-high-in-phytic-acid
• NatMed. What You Need to Know About Activated Nuts. https://natmed.com.au/activated-nuts/
• 28 By Sam Wood. Activated Nuts Recipe by IQS. https://28bysamwood.com/recipes/activated-nuts-recipe/
• Glimja. Activate Nuts: Increase Nutritional Value & Improve Digestion. https://glimja.com/en/blog/how-to-activate-nuts-and-seeds?country=gb
• National Institutes of Health (NIH). Reduction of phytic acid and enhancement of bioavailable ... https://pmc.ncbi.nlm.nih.gov/articles/PMC4325021/
• Treading My Own Path. Roasting, Soaking, Sprouting, Activating, or Eating Raw - a Guide to ... https://treadingmyownpath.com/2013/08/26/roasting-soaking-sprouting-activating-or-eating-raw-a-guide-to-eating-nuts/
• 28 By Sam Wood. Crispy Nuts - Almonds, Pecans, Walnuts, Macadamia, Peanuts. https://28bysamwood.com/recipes/crispy-nuts-almonds-pecans-walnuts-macadamia-peanuts/
• nuttercup.com. Homemade Macadamia Mylk. https://nuttercup.com/blog/homemade-macadamia-mylk/
• Carolina Total Wellness. HOW TO PROPERLY PREPARE NUTS & SEEDS IN 3 SIMPLE STEPS. https://carolinatotalwellness.com/blog/index.php/2021/02/25/how-to-properly-prepare-nuts-seeds-in-3-simple-steps/

Frequently Asked Questions

How long should I soak walnuts to remove phytic acid?

For optimal results, soak walnuts in filtered, lukewarm water for 8 to 12 hours, with an overnight soak being a convenient option. A minimum soak of 4 hours can also provide some benefit.

Is it necessary to use salt when soaking walnuts?

While not strictly necessary, adding a small amount of sea salt to the soaking water can assist in the activation process and aid in the breakdown of anti-nutrients.

Do I need to dehydrate walnuts after soaking them?

Yes, if you want to store them or restore their crunchy texture. Soaked walnuts are moist and highly perishable, so they should be dehydrated at a low temperature to prevent mold and allow for long-term storage.

What happens if I soak walnuts for too long?

Soaking walnuts for too long can cause them to become slimy and lose their texture. Some people have reported negative digestive effects after soaking for multiple days, so it's best to stick to the recommended overnight time frame.

Does soaking walnuts remove all the phytic acid?

No, soaking does not remove 100% of the phytic acid but can significantly reduce it. This reduction is enough to make a noticeable difference in digestion and nutrient absorption for most people.

Can I soak walnuts in the refrigerator?

Yes, you can soak walnuts in the refrigerator, especially if you plan to soak for longer than 8 hours or live in a warm climate. This helps prevent them from spoiling.

What is the difference between soaked and raw walnuts?

Soaked walnuts are often easier to digest, have a creamier texture, and offer better nutrient absorption due to reduced phytic acid. Raw walnuts are crunchy but contain higher levels of anti-nutrients that can hinder mineral absorption.