7 reasons why you must start your day with soaked nuts (2024)
Though nuts are considered a healthy addition to your winter diet, they must be consumed in all seasons to get your daily dose of essential vitamins, minerals and other compounds that lower cholesterol, balance blood sugar levels and prevent us from lifestyle diseases. Starting your day with soaked nuts especially can aid in better nutrient absorption and digestion. Nuts are a powerhouse of ALA omega-3 fatty acids that also helps manage rheumatoid arthritis apart from protecting against Alzheimer's disease and dementia. (Also read: Ayurveda expert on rules to consume nuts, dos and don'ts, best time to eat)
"Starting the day with soaked nuts has been proven beneficial in many ways. If you are looking for some easy methods that will lead you to a healthier diet, start soaking the nuts. Nuts like almonds, walnut, peanuts, pecans and pistachio are rich in fiber, vitamin E, magnesium, phosphorous, good fat, and antioxidants," says Dietitian Shikha Kumari, Clinical Dietician & Weight Loss expert.
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Nuts are not just good for your heart but also help lower cholesterol levels. The omega-3 fatty acids present in nuts help in improving irregular heartbeats and preventing unforeseen heart attacks. But soaked nuts taken in the morning can be even more valuable for your health.
"Essential nutrients like iron, protein, calcium, and zinc are better absorbed by the body when you soak the nuts. The water removes the phytic acid present in acids which causes indigestion. So, soaking nuts helps in digesting them properly and reaping the benefits of these nutrients. Also, the tannin is removed from the nuts when they are soaked in water and thus the taste and texture of the nuts both improve," says Shikha Kumari.
Best time to have nuts
The best time to consume the soaked nuts is morning. To get the maximum benefits of the soaked nuts, start your day by having a glass of water followed by a handful of soaked nuts. When you have the nuts in the morning, it helps to reduce fatigue and sets your mood for the rest of the day.
The dietician also lists 7 reasons why one must start their day with soaked nuts.
1. Having soaked nuts boosts energy and it is very good for your hormonal health.
2. Soaked almonds aid in reducing cholesterol levels as well as improving your memory.
3. Studies have shown nuts consumed in the morning have helped people to lose weight. Pistachio and walnuts are great if you want to shed some kilos.
4. Nuts have the amazing capability to control blood sugar levels. It is extremely helpful for diabetic patients.
5. Your heart health will be improved significantly when you start consuming soaked nuts daily in the morning.
6. Walnuts and almonds play a major role in removing free radicals. Their nutritional benefits protect the cells from damage. So, having soaked nuts is important if you want younger-looking skin.
7. Pecans and pistachios have a high amount of fiber. These fibers help in our overall digestive system and increase the good bacteria in our body thus keeping our gut health well-maintained.
The dietician suggests spreading out your nuts diet through the entire week.
"Have 8-10 pieces of almonds along with 3-6 walnuts 2-3 days a week. Go for 1-2 handful of pistachios during mid-week. You can consume 10-12 pecans during the weekend while you keep a separate day for 4-5 pieces of cashews. Incorporate having soaked nuts in the morning and see the amazing results in your health," concludes Shikha Kumari.
"Essential nutrients like iron, protein, calcium, and zinc are better absorbed by the body when you soak the nuts. The water removes the phytic acid present in acids which causes indigestion. So, soaking nuts helps in digesting them properly and reaping the benefits of these nutrients.
It is believed that soaked nuts are excellent sources of protein, fibre, vitamins, unsaturated fatty acids, and minerals. They can help to build immunity, prevent diseases, and strengthen the body.
Nuts and seeds are naturally protected by enzyme inhibitors and phytic acid, which can make them challenging to digest. Soaking initiates the germination process, effectively neutralizing these inhibitors and reducing the levels of phytic acid.
Antioxidants work to bind those harmful chemicals up and eliminate them from the body, which may prevent neurological issues such as dementia, heart disease, and cancer. Eating even a handful of nuts in the morning is a great way to start your day with some cell-boosting antioxidants.
By eating soaked nuts on an empty stomach in the morning, you can remain energetic throughout the day. Also, consuming nuts can boost your immunity and prevent you from falling sick again and again.
And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.
The purpose of soaking almonds is to get rid of tannins in its skin. So if you want to defeat the purpose, go ahead and drink it. (please don't) You can, though, eat the soaked almond without removing the skin. Also, soaking activates the seeds as it initiates the enzymatic processes necessary for germination.
When done soaking, drain out the soak water and thoroughly rinse the nuts. 3. You can do one of two things: refrigerate the soaked nuts and consume within 24 hours OR dry in a dehydrator (or in oven set on the lowest temperature). Store in an airtight container.
Long-soak nuts (almonds, pistachios, and hazelnuts) need at least 8 hours. Medium-soak nuts (pecans, walnuts, and Brazil nuts) are oilier and swell up quickly, so require less soaking time. Short-soak nuts (cashews, macadamias, and pine nuts) have the highest fat content and require only 2 to 4 hours soaking.
Just as with grains and legumes, soaking nuts is essential for proper digestions. When eating nuts that haven't been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
Mornings are rushed, leading to a preference for quick breakfasts. Yet, a recent BMC Medicine revelation surprised us with a research result: Nuts outshine eggs in health benefits. Picking your breakfast is the very First step towards a healthy day, diet, and life!
Improved Absorption: Soaking nuts may improve the bioavailability of certain nutrients, making them easier for the body to absorb. Reduced Phytates: Soaking can reduce the levels of phytates in walnuts. Phytates can bind to certain minerals in.
Just like almonds, peanuts are powerhouse of nutrients. They are a good source of protein, fibre, good fat and antioxidants. So, enjoy the richness of soaked peanuts which will help in muscle building, good for skin and heart. The right time to consume soaked peanuts is in breakfast, evening snack or dinner.
"Soaked almonds and walnuts are healthier than having them raw, because the process of soaking makes them more digestible and more easily absorbed in the body. So, all the nutrients and vitamins that they have, almost doubled up in the bio availability of those vitamins, when they are consumed soaked.
Introduction: My name is Mrs. Angelic Larkin, I am a cute, charming, funny, determined, inexpensive, joyous, cheerful person who loves writing and wants to share my knowledge and understanding with you.
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