I absolutely love nuts. I really could nibble on them all day.
People are often scared that nuts will make them fat, but I lost my last
10 pounds while including nuts as part of my daily regimen. So I
thought, if I’m obsessed with nuts, others must feel the same way. Here
are some tips to help you consume nuts in a way that will work with your
body and give you the most nutrients possible.
Nuts are made
from oils that can go rancid. We don’t think of nuts as a food that goes
bad, but they do. Complicating the matter, rancid nuts can still taste
good. So how do we protect ourselves from these toxic oils?
Buy
raw nuts. Roasted nuts have been cooked at high heat which not only
destroys the nutrient profile of the nut, but also makes the oil in the
nut rancid. Additionally, roasted nuts are usually cooked in vegetable
oil which is problematic because these oils spoil at high heats as well.
Buy
nuts from the bulk section. Nuts that are packaged can sit for long
periods of time before reaching store shelves. Nuts in the bulk section
tend to be fresher. There is a catch though. If a store doesn’t sell a
lot of nuts, those bulk nuts will have a chance to spoil too. I like
buying nuts from the bins at my local Whole Foods because there is a
constant rotation of product.
Once you bring nuts home,
store them in the fridge. The cooler temperature will prolong the nuts
life. This will help keep nuts fresh. The oil in the nut is a lot more
stable at cooler temperatures.
Another point to keep in
mind is that while nuts are full of vitamins and minerals, they are also
a source of phytic acid (which can stop certain needed minerals from
being utilized) as well as enzyme inhibitors (which can inhibit proper
digestion and lead to tummy troubles). But before you throw your nuts
away, know that there is way to help neutralize the unhealthy components
of nuts as well as improve their nutrient profile. This is through the
proper soaking of nuts. This simple process helps destroy the unhealthy
components as well as make more vitamins and minerals in the nut more
available.
Soaking nuts is easy. Soak nuts overnight (for at
least 8 hours). Add salt to the soaking mixture to activate enzymes
that neutralize the enzyme inhibitors. Then drain the nuts and put them
on a pan in the oven at 150 degrees until they are dry (I use my
convection oven since my normal ovendoesn’t go that low). If your oven
only starts at 200 degrees, keep the oven door propped open to let out
some of the heat. You may be tempted to turn up the heat to get them to
dry faster, but resist this urge. Remember that high heat will burn the
oils in the nuts and destroy the nutrients. Another option is to use a
dehydrator if you have one. Just make sure the nuts are dry before
storing them in the fridge so they don’t grow mold. If you know that you
don’t have the patience (this can take quite a few hours), make nuts in
small batches and consume immediately.
*soaking instruction taken from Sally Fallon’s Nourishing Traditions.
Another
option is to sprout your nuts. Sprouting nuts has a lot of the
advantages of soaking nuts. Sprouting nuts makes many of the vitamins
and minerals more available. Sprouting can also remove the phytic acid
and the enzyme inhibitors. If you are uninspired or time restricted, you
can easily buy sprouted nuts, but they will cost you a pretty penny.
Soak
nuts with salt overnight (at least 8 hours) in a jar with a sealed
screen or covered by a cheesecloth. Then drain the jar and move it to a
warm, shaded area in the home. After 12 hours, rinse the nuts and drain.
Return them to the warm dark area. Repeat this process every 12 hours
until sprouted. Timing can vary, but this usually takes from 1 to 3
days. Keep an eye on them. You will know they are sprouted because you
will see a small tail begin to grow. It doesn’t need to be very long.
Once it starts to grow, you are done. Follow the oven drying process
described above for soaking nuts.
So
enjoy your nuts. Nuts contain wonderful, healthy fat. I love using them
as a snack for weight loss (in moderation). It is much better to
consume fat that will fill you than starchy or sugary snacks that will
upset blood sugar and lead to hunger and fat storage. So I say eat your
nuts, but prepare them properly to get the most out of their nutritional
potential!
