The Case for Soaking Hazelnuts
Many health enthusiasts advocate for soaking nuts and seeds, a practice also known as activating. The primary reason behind this is to neutralize phytic acid and enzyme inhibitors—natural compounds found in nuts, grains, and seeds. These compounds are a plant's defense mechanism, designed to protect the seed until conditions are right for germination. However, in humans, they can bind to essential minerals like zinc, iron, and calcium in the digestive tract, potentially hindering their absorption. For individuals with sensitive digestion, a high-nut diet, or mineral deficiencies, reducing these 'anti-nutrients' is a key concern.
Soaking triggers the nut's germination process, which breaks down these inhibitors and makes the nut's nutrients more accessible to the body. It also softens the nut, resulting in a creamier, milder-tasting product that's easier to chew and blend. For culinary applications like making hazelnut milk or butter, this texture is highly desirable.
How to Soak Hazelnuts Properly
Soaking hazelnuts is a straightforward process that anyone can do at home. For the best results, use raw, unroasted nuts, as heat processing can destroy some of the very compounds you are trying to neutralize.
Step-by-Step Soaking Process
- Gather Ingredients: You will need raw hazelnuts, a glass bowl or jar, filtered water, and optionally, a teaspoon of sea salt. The salt is said to aid in neutralizing the enzymes.
- Combine and Cover: Place the hazelnuts in the glass container and cover them completely with filtered water. The nuts will expand, so ensure you use enough water.
- Soak Overnight: Leave the hazelnuts to soak for 8 to 12 hours at room temperature. For longer soaks (over 8 hours), some recommend changing the water once.
- Rinse Thoroughly: After soaking, drain the water, which now contains the released enzyme inhibitors and phytic acid. Rinse the nuts well under fresh running water.
- Use or Dry: At this point, the hazelnuts are ready to use. They will be soft and plump. You can refrigerate them for up to a week, or, for longer storage and to restore crunch, you can dehydrate them.
Dehydrating Soaked Hazelnuts
To restore the crunchy texture of the hazelnuts, you must dry them properly. This can be done in a dehydrator or a conventional oven.
- Dehydrator: Place the rinsed hazelnuts on a dehydrator tray and dry at a low temperature (around 115°F or 46°C) for 12-24 hours.
- Oven: For those without a dehydrator, use the lowest oven setting (150°F or 65°C) and bake until completely dry, leaving the door ajar to allow moisture to escape.
Soaked Hazelnuts vs. Unsoaked Hazelnuts: A Comparison
While the practice of soaking is well-regarded in many circles, it's important to understand the differences between soaked and unsoaked hazelnuts to decide which is right for you.
| Feature | Soaked Hazelnuts | Unsoaked (Raw) Hazelnuts |
|---|---|---|
| Digestion | Easier to digest for many people, especially those with sensitive stomachs. | Can cause digestive discomfort for some due to enzyme inhibitors. |
| Nutrient Absorption | Potentially improved absorption of minerals like zinc, iron, and calcium by reducing phytic acid. | Mineral absorption may be slightly hindered by phytic acid. |
| Texture | Softer, plumper, and creamier. Best for milks, butters, or blending. | Harder and crunchy. Great for snacking and baking. |
| Flavor | Milder, less bitter flavor. | Slightly more astringent or bitter due to tannins. |
| Preparation | Requires advanced planning (8-12 hours soaking) and optional dehydration. | Ready to eat immediately, requiring no extra steps. |
| Culinary Uses | Ideal for creamy spreads, nut milks, and sauces. | Perfect for adding crunch to salads, trail mix, or baked goods. |
A Note on the Science
While the theoretical benefits of soaking nuts are widely discussed, some scientific studies present mixed evidence. A University of Otago study examining the effects of soaking on almonds and hazelnuts found that while soaking chopped nuts did reduce phytate, it also compromised mineral content, leading to no overall improvement in bioavailability. However, this is just one piece of research, and the anecdotal evidence and traditional practices supporting soaking for improved digestion remain strong. For most people, the difference in mineral absorption from a small handful of raw nuts is likely negligible, but for those with existing health issues, the digestive benefits may be more pronounced.
Conclusion
Whether you should soak hazelnuts depends on your personal health needs and culinary goals. If you experience digestive issues after eating raw nuts or want to improve the creamy texture for homemade nut milks and butters, soaking is a simple and worthwhile process. The benefits of reducing enzyme inhibitors and softening the nuts can lead to a more pleasant eating experience. However, if you have no digestive sensitivities and prefer a crunchy snack, raw hazelnuts are still a fantastic source of fiber, healthy fats, and antioxidants. Ultimately, both raw and soaked hazelnuts are nutritious additions to your diet, so the best approach is to choose the method that best suits your preferences and body. Regardless of your choice, remember to always use raw, unsalted hazelnuts for the freshest and most natural result.
