A Hidden Danger with Nuts, Grains, and Seeds
by Vin Miller
Raw nuts, seeds, and whole grains are widely recognized as healthy foods, but they’re not truly healthy unless you prepare them properly.
Smart Selection
Although nuts and grains are generally regarded as healthy foods, most people buy nuts that are roasted and salted, and buy grain products that are heavily processed. The roasting and processing destroys nutrients, usually involves the addition of unhealthy additives, and sometimes changes the structure of beneficial nutrients in a way that makes them harmful. As such, it’s best to eat nuts and grains in their natural and whole form, or as close to it as possible. It should go without saying that this applies to most other foods as well.
Based on the extensive use of chemicals in conventional farming, choosing whole grains and raw nuts and seeds isn’t enough. They should also be organic. There are many reasons why you should buy organic, but the primary reasons are to avoid chemical toxins and ensure that your food has the highest level of nutrients possible.
The best place to find a large selection of whole organic grains and raw organic nuts and seeds is a local health food store. Although supermarkets are selling more organic products than ever, they typically have little to no selection of these particular items.
Phytic Acid
Phytic acid is a substance found in the bran of grains and the coating of nuts and seeds. It inhibits the absorption of important minerals such as calcium, magnesium, iron, copper, and zinc. And this doesn’t only apply to the minerals in the nuts, it also applies to the minerals in the foods you eat with the nuts. Furthermore, nuts, grains, and seeds also contain enzyme inhibitors that can interfere with digestion.
This many not sound like a big deal, but it is. The chronic mineral deficiency and digestive issues that can result from long term consumption of phytic acid and enzyme inhibitors can easily lead to disease. Fortunately, with a little effort, this is easy to avoid.
Soaking Nuts and Grains
Soaking nuts, seeds, and grains in water for a minimum of 8 to 12 hours will neutralize the phytic acid and enzyme inhibitors that can make these healthy foods problematic. Be sure to use a glass bowl and clean water. If you don’t, your grains, nuts, or seeds are likely to absorb chemical toxins that are potentially more dangerous than the phytic acid and enzyme inhibitors that you’re trying to eliminate.
With grains, phytic acid tends to be more of a concern than enzyme inhibitors. As such, it helps to use a bit of lemon juice or vinegar to make the water you soak them in slightly more acidic. This will help activate the enzymes that break down the phytic acid. And of course, whether you choose to use lemon juice or vinegar, make sure it’s organic!
In direct contrast to grains, the concern with nuts and seeds is based more on enzyme inhibitors than pyhtic acid. Instead of adding lemon juice or vinegar to the water, adding a bit of sea salt will help to neutralize them.
Pre Soaked and Sprouted Products
Although soaking grains, nuts, and seeds is very easy, it might be too much of a hassle for some people. Furthermore, some grain, nut, or seed based products such as bread, nut butters, or snack bars cannot be soaked. Fortunately, there are some food manufacturers that go through the trouble for you.
For grain based products, Food for Life is a highly regarded company that sprouts the grains that go into many of their products. They have a wide range of products ranging from cereals, pastas, breads, and tortillas that can be purchased at Amazon.com.
For nuts, Better Than Roasted is an excellent line of raw organic nuts and seeds that are soaked prior to sale. They also have a great line of nut and seed butters that are made from the same nuts. You can buy their products at Blue Mountain Organics or Amazon.com. I highly recommend their almond butter!
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Hey Vin! Thanks a lot for this very informative post again
I’ve a question – how about baked nuts? Are they healthy? I’ve been eating baked nuts and raw nuts interchangeably, and was wondering if baked ones can be a good substitute. Thanks!
- Celes
Hi Celes, I’m glad you liked it!
It depends on what temperature the nuts are baked at and if they’re processed in any way. Baking at high temperatures will destroy some of the nutrients. Enzymes begin to denature at just above 100 degrees Fahrenheit, and as the temperature increases, fats and proteins can begin to denature as well. This can result in these nutrients becoming unusable, or worse, they will be incorporated into cells and promote malfunction.
If you’re baking the nuts yourself, then it’s probably fine as long as you’re baking at a low temperature. Otherwise, if you really like baked nuts, I would eat them sparingly. If you read my article about the 80/20 rule, they can be part of your “20%”.
Hi Vin,
thanks for the article, very interesting.
I’ve been trying to find instructions on how to activate nuts and seeds online, but can’t seem to find anything.
You mention the soaking component, but how do you dry/dehydrate them after you soak them? Nothing worse than a soggy nut!
I was told by a friend to pop them in the oven at 45 degrees Celsius, with the fan on and door open for 12 hours, but they were still damp inside. Any ideas? I’m not mad on spending the money to buy a dehydrator.
Thanks,
Kristina
Hi Kristina,
Nuts may be a little soggy after soaking them, but in my experience, they dry out on their own after a day or so in the refrigerator and are no more soggy than if they weren’t soaked at all. As such, I don’t think heating or dehydrating them is necessary, and I recommend against doing either since the heat will damage nutrients, particularly enzymes.