Soaked Walnuts vs Raw Walnuts! Which One Is Better?

Do you love nuts? I got your attention. Have you heard about soaked walnuts or do you consume them? If yes, surely you will be here to know if soaked walnuts enhance walnut nutrition. In this article, we will dive deep into eating soaked walnuts and soaked walnuts vs raw walnuts, in terms of flavor, health benefits, and overall satisfaction. So grab a handful of soaked walnuts and get ready for an engaging discussion on the benefits of this popular snack.

Nutritional Profile of Walnuts

soaked walnuts vs raw walnuts

Let’s explore both raw and soaked walnuts’ nutritional profile. These small-bite walnuts are a powerhouse of vital nutrients. These are:

  • Rich in antioxidants
  • Rich in omega-3
  • Contains fatty acids
  • Packed with fiber.

Walnuts support heart health and enhance brain function.

But what about soaked walnuts?

Here is the interesting part.

  • Soaking walnuts actually enhances walnut’s nutritional profile. It:
  • Helps in phytic acid breakdown, thus enhancing nutrient absorption.
  • Low in calories and fat than raw walnuts.
  • Still contains protein, fiber, and healthy fats.

So, raw walnuts offer vital nutrients, soaked walnuts just enhance digestion and nutrient absorption. 

As a nutty side note, remember that moderation is key – while these are indeed healthy, they are also high in calories, so be mindful of your intake.

Soaked Walnuts vs Raw Walnuts

Nutritional ComponentRaw WalnutsSoaked Walnuts
AntioxidantsRichRich
Omega-3RichRich
Fatty AcidsPresentPresent
FiberPackedPacked
CaloriesModerateLow
FatModerateLow
ProteinPresentPresent
Phytic Acid BreakdownLimitedEnhanced
Tannins (Bitter Taste)PresentReduced
TextureCrunchySoft
DigestibilityStandardEnhanced
Time Required for PreparationQuickLong (8 to 12 hours soaking time)
Shelf LifeLongerShorter (unless dried thoroughly)
FlavorStandardEnhanced (less bitter taste)
Benefits to DigestionRegularEnhanced (supports a healthier gut)
Soaked walnuts vs raw walnuts

Soaked Walnuts Benefits: Why Soak Your Walnuts?

Soaking walnuts has been practiced by different cultures in different parts of the world for a long time.

  • First, phytic acid is beneficial in small amounts. If it is consumed in large quantities, it may hinder the absorption of essential minerals like iron, zinc, and calcium. Soaked walnuts help to break down phytic acid, and thus help in mineral absorption and enhance digestion.
  • Second, soaked walnuts don’t contain those tannins found on the skin of raw walnuts, which reduces the bitter taste of walnuts, and thus enhances the flavor.
  • Soaked walnuts are also soft, and thus easy to chew and digest, a plus point for those with sensitive stomachs and digestive issues. 
  • Soaked walnuts are also for the gut as they support a healthier microbiome.

So, while walnuts snacking is nutritious and enjoyable, making them soak can boost their benefits to a certain limit. So, the next time, when you crave walnuts, consider making them soak first!

READ: Top 10 Vitamin D-Rich Dry Fruits

Are There Any Downsides to Soaking Walnuts?

While soaked walnuts have many benefits, which we have already discussed above, it’s crucial to check if are there any drawbacks.

First, the main thing is time. The soaking of walnuts takes several hours, the whole night, or 8 to 12 hours, which is the true soaking time for walnuts for effectiveness. This time is enough long for those who live a busy lifestyle and usually eat walnuts right from the packet.

Next, soaked walnuts unless dried thoroughly after soaking, can spoil faster than raw walnuts. This can increase the chance of fungal and bacterial growth and can spoil both the flavor and goodness of walnuts. Also, some individuals prefer to eat crunchy walnuts rather than soft.

So there are many soaked walnuts benefits, but whether to soak or not, depends on your personal preferences and lifestyle.

Soaked Walnuts vs Raw Walnuts: Conclusion

soaked walnuts vs raw walnuts

After a clear examination of drawbacks and soaked walnuts benefits, it’s clear that both raw and soaked walnuts have their own benefits and nutrition. Choose one that suits your lifestyle and personal preferences. Raw walnuts offer convenience and crunch, and soaked walnuts offer enhanced digestion, nutrient absorption, and flavor. If you have some time for yourself and prefer a softer, less bitter bite, soaked walnuts might be a for you.

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Angela A. Pierce
Angela A. Pierce

Hi, Angela A. Pierce, a mother, wife, food blogger, and food lover. I am here to share my favorite recipes with all of you! Follow me for my recipes!

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