What is Phytic Acid?
Phytic acid, or phytate, is a compound found in many plant-based foods, including nuts, seeds, grains, and legumes. Its primary role in a plant is to store phosphorus. However, when consumed by humans, phytic acid is often labeled as an "antinutrient" because it binds to essential minerals like iron, zinc, and calcium in the digestive tract, hindering their absorption. Since humans do not possess the enzyme phytase, which can break down phytic acid, the bound minerals are less bioavailable. This is most relevant for individuals whose diets are heavily dependent on high-phytate plant foods and who may be at risk for mineral deficiencies.
Do Soaking Nuts Remove Phytates? The Research Explores
The effectiveness of soaking nuts to significantly reduce phytic acid has been a topic of debate, and recent scientific studies challenge long-held beliefs. While soaking has been shown to be more effective in reducing phytates in grains and legumes, the results for nuts are far less impressive.
A 2020 study, which examined the effects of different soaking regimes on various nuts (almonds, hazelnuts, peanuts, and walnuts), concluded that soaking does not cause meaningful reductions in phytate concentrations. The study found that while soaking chopped nuts led to some reduction in phytate, it also compromised the mineral content, leading to no overall improvement in the mineral bioavailability. Other research supports these findings, showing that soaking almonds for extended periods resulted in minimal, if any, reduction in phytic acid levels.
The Real Benefits of Soaking Nuts
If soaking isn't the most effective way to reduce phytates in nuts, why do so many people continue the practice? The answer lies in other benefits that are well-supported by personal experience and some scientific reasoning. Soaking nuts can improve their digestibility and alter their texture and flavor.
Improved Digestibility
- Raw nuts contain enzyme inhibitors that can place a burden on the digestive system for some people, leading to gas, bloating, or general discomfort.
- Soaking helps to neutralize these enzyme inhibitors, making the nuts easier for the body to process.
- The softening effect of soaking makes nuts easier to chew and break down, which can also aid digestion.
Enhanced Flavor and Texture
- Soaking softens the texture of nuts, transforming them from hard and crunchy to a creamier, milder, and more buttery consistency.
- The soaking process can also reduce the bitterness often associated with the skins of nuts like almonds and walnuts, making their flavor more appealing to some people.
- This change in texture makes soaked nuts excellent for creating smooth nut butters, creamy sauces, and dairy-free alternatives like nut milk.
Soaked vs. Unsoaked Nuts: A Comparison
To help you decide the best approach for your needs, here is a comparison of soaked versus unsoaked nuts:
| Feature | Soaked Nuts | Unsoaked (Raw) Nuts |
|---|---|---|
| Digestibility | Easier to digest due to reduced enzyme inhibitors. | May cause digestive discomfort like bloating or gas in some individuals. |
| Phytate Reduction | Minimal to no meaningful reduction according to recent research, especially in whole nuts. | Naturally present; can hinder mineral absorption within the same meal. |
| Nutrient Absorption | Improved absorption of minerals for some individuals due to reduced enzyme inhibition, but studies are mixed on actual bioavailability. | Adequate for most people with a balanced diet. Mineral binding is primarily limited to the specific meal. |
| Texture | Softer, creamier, and less bitter, making them ideal for blending or sauces. | Harder, crunchier texture; excellent for adding crunch to salads or as a simple snack. |
| Antioxidants | Some water-soluble vitamins might be lost during the soaking process. | Skin contains beneficial antioxidants like polyphenols. |
Other Methods to Reduce Phytates
If your primary goal is to reduce phytic acid content more effectively, other methods are available, though they require more effort.
- Sprouting: This process involves soaking and then germinating the nuts. Sprouting is a more reliable method for activating the phytase enzymes that break down phytic acid, leading to a more significant reduction in phytate levels.
- Roasting: Some evidence suggests that roasting can also help reduce the phytate content in nuts. Many people find that lightly dry-roasting their own nuts provides a fresh, flavorful, and crunchy snack while also reducing some antinutrients.
- Fermentation: This method, more common with grains and legumes, can also be used to degrade phytates.
The Bottom Line: Does Soaking Nuts Remove Phytates? And Does It Matter?
Ultimately, for most individuals who consume a varied, balanced diet, the presence of phytic acid in nuts is not a significant concern. The mineral-binding effect is limited to the meal in which the nuts are eaten and does not deplete your body's existing mineral stores. Phytic acid also offers potential health benefits, such as acting as an antioxidant.
For those with digestive sensitivities, soaking can offer tangible benefits in terms of comfort and better tolerance. The altered texture and flavor may also be preferable for specific recipes. However, if your goal is a major reduction in phytates, sprouting is a more potent option. The choice between soaked and unsoaked nuts depends largely on your personal digestive experience and culinary preferences. Enjoying nuts in either form is a healthy choice, as they provide valuable fats, protein, and other nutrients.
Conclusion
While the practice of soaking nuts to remove phytates is rooted in traditional knowledge, recent scientific evidence, including a 2020 study, suggests that the reduction of phytate levels in nuts through soaking is minimal and not meaningful for mineral bioavailability. The primary benefits of soaking nuts are the improvement of digestibility, a softer texture, and a milder flavor, which are based on neutralizing enzyme inhibitors. For most people, raw nuts are a perfectly healthy snack, and the decision to soak should be based on personal preference for taste and texture, or to alleviate digestive issues. More advanced methods like sprouting and roasting offer more significant phytate reduction, but are not necessary for everyone.
