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Does 'activating' nuts affect nutrient bioavailability?

Shivani Kumari1, Andrew R Gray2, Kirsten Webster1

  • 1Department of Human Nutrition, University of Otago, PO Box 56, New Zealand.

Food Chemistry
|March 22, 2020
PubMed
Summary
This summary is machine-generated.

Soaking nuts does not improve mineral bioavailability. Studies show that soaking nuts, even for extended periods, does not significantly reduce phytate levels or enhance nutrient absorption.

Keywords:
ActivatingMineralsNutsPhytateSoaking

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Area of Science:

  • Nutritional Science
  • Food Chemistry

Background:

  • Lay literature frequently claims soaking nuts enhances mineral bioavailability.
  • Existing research on legumes and grains suggests soaking reduces phytate levels, but evidence for nuts is lacking.

Purpose of the Study:

  • To investigate the impact of various soaking methods on phytate and mineral content in almonds, hazelnuts, peanuts, and walnuts.
  • To determine if soaking 'activates' nuts for improved nutrient bioavailability.

Main Methods:

  • Nuts (almonds, hazelnuts, peanuts, walnuts) were subjected to four treatments: raw, soaked 12h in salt, soaked 4h in salt, and soaked 12h in water.
  • Phytate concentrations were measured using high-performance liquid chromatography (HPLC).
  • Mineral concentrations were analyzed using inductively coupled plasma mass spectrometry (ICP-MS).

Main Results:

  • Soaking nuts resulted in minor changes to phytate concentrations, ranging from -12% to +10%.
  • Overall mineral concentrations decreased after soaking, particularly in chopped nuts.
  • Soaking did not improve the phytate:mineral molar ratios, indicating no enhanced bioavailability.

Conclusions:

  • The study findings do not support the popular claims that soaking or 'activating' nuts increases their nutrient bioavailability.
  • Soaking nuts, under the tested conditions, may lead to a reduction in overall mineral content.