We’ve all heard that nuts are a great source of healthy fat, protein and fiber; however, to maximize the benefits of these little nutrition powerhouses, it’s important to keep a few things in mind. Nature has designed nuts, along with seeds, legumes, and grains, to survive until the proper growing conditions occur (rain, sunshine, warmth). In nature, a combination of rain and sunshine will cause the nut to sprout and then grow into a tree. Nature has set up defense mechanisms to discourage the nut from being consumed before it is ready to sprout which makes it harder for humans, in particular, to digest nuts that are not yet ready to grow. These anti-nutrients include digestive enzyme inhibitors, phytic acid (which can block mineral absorption), tannins (which interfere with digestive enzymes and protein absorption), and goitrogens (which can suppress thyroid function). Human history shows us that humans have consumed nuts for centuries, but traditional people groups instinctively understood that nuts are best consumed after being soaked or partially sprouted. By soaking or sprouting nuts (grains, seeds, and legumes too) the anti-nutrients are neutralized, proteins are broken down, and other beneficial nutrients are made more bio-available, such as the B-vitamins.
So to maximize the benefits of the nuts you consume, and minimize digestive issues, look for sprouted nuts (seeds and grains too), or buy raw nuts (not pasteurized) and soak them for 24 hours in warm, filtered water, salt water, whey or lemon juice and then enjoy them wet, or let them dry in the oven set on very low or in a dehydrator. You can add spices and seasoning to the nuts to boost the flavor while they’re still wet, which makes them even tastier once they are dried. Enjoy!
Resources http://www.livestrong.com/article/509747-why-do-people-soak-almonds-in-water/
About the Author
Jennifer Laity received her Master’s degree in Exercise Physiology and Gerontology Certificate from the University of Georgia and her undergraduate degree in Kinesiology from California State University, Hayward. She is an ACSM Registered Clinical Exercise Physiologist and Certified Health Fitness Specialist. Besides working for BaySport, Jennifer has worked as an Exercise Physiologist at Duke University’s Center for Living and was a graduate assistant in the Cardiac Rehab and Adult Fitness program at the University of Georgia. In her 15+ years with BaySport, Jennifer has been providing wellness programming and counseling, fitness center management, personal training, group exercise class instruction, health screenings, and fitness testing. In her free time, she enjoys playing almost any sport and enjoying the great outdoors.
