Nuts contain an antinutrient substance that interferes with the absorption of some minerals and remains in the water when ‘soaking’ them.
It is shown that the nuts are a source of nutrients powerful benefits for the body.
Recent studies support the benefits that frequent consumption of this food has to health…
- Increases cognitive function
- Slow down cognitive decline
- Improves cardiovascular risk factors, such as blood glucose, blood pressure, cholesterol or triglycerides.
- Likewise, dried fruits stand out for being a fantastic calcium source with which fightamong other pathologies, osteoporosis.
Some of them even exceed the calcium values of milk. In fact, it has been seen that, over the years, those who have consumed nuts regularly have stronger bonescontrary to those who have not taken them.
However, there is a question that has become fashionable and that baffles a large part of the population:
To get all these benefits, Do they have to be “activated”?
That is to say, one has to hydrate them by letting them rest in the water so that all its benefits appear and its risks are reduced?
First of all, the experts clarify that, for these foods to be completely healthy, They must be consumed natural.
- unroasted
- Without salt
- without frying
- And above all, sugarfree.
In the event that we like them more toastedrecommend doing it at home and at not too high temperatureswith the aim of keeping their properties intact.
Once this is clarified, the Dr. Maria Riestra Fernandezmember of the Management Committee of the Nutrition Area of the Spanish Society of Endocrinology and Nutrition (SEEN)clears up this big question:
- No, it is not necessary hydrate nuts to get their benefits.
- But if. Yes it is advisable to have a better digestion after eating them.
Phytic acid interferes with the absorption of some minerals
Nuts contain a substance called phytic acidbetter known as antinutrient substancewhich are those that interfere either they block the way our body absorbs other nutrients.
In this specific case, what this acid does is that the beneficial minerals of these fruits, such as calcium or the iron, are absorbed differently.
And the experts explain to us that if we soak some nuts we’ll get that this phytic acid passes into the waterand that makes them one more food “nutritious and digestible”.
But you shouldn’t get obsessed, because as the doctor explains:
- “If they don’t hydrate, they won’t be harmful.”
And clarifies:
- In the case of people who feel heavier or have poor digestion after eating nuts, soaking is a technique that helps& rdquor;.
For these foods to be healthy, they must be consumed natural. No roasting, no salt and, above all, no sugar
Do you have to hydrate them all?
Not all nuts should be hydrated for better digestion.
- Pistachios and cashews do not need it.
And, in addition, you have to know that not everything that causes this antinutrient substance is bad.
As the doctor explains, the phytic acid may seem like the antagonist of minerals, but it also has benefits for the organism, as its antioxidant properties.
For this reason, we must know that if we do not soak these foods and do not remove the acid before consuming them, “we are not doing anything wrong either& rdquor ;.
This is exemplified by the endocrine.
- “Although can interfere in some minerals, does not prevent its absorption. It has been shown that people who have consumed more nuts have stronger bones, thanks to the calcium they provide. & rdquor;
Phytic acid also has benefits for the body, such as its antioxidant properties.
Riestra concludes that It is not a necessary or mandatory technique in order to obtain the innumerable benefits that nuts offer.
He advises, therefore, that we not focus on whether we hydrate them or not, because The most important thing is that they are “quality and natural nuts & rdquor;.
Daily, but watching the ration
Nuts are rich in monounsaturated fats and polyunsaturated —reduce the level of LDL or ‘bad’ cholesterol and blood lipids.
In addition, they provide:
- Fiber
- proteins
- Vitamins (including vitamin E, which is a powerful antioxidant)
- Folic acid
- minerals
- plant sterols
- Phytoestrogens
- And other phytonutrients.
It is, therefore, a food of great nutritional value.
What’s more, Riestra assures that anyone should consume them between 3 to 7 times a week.
However, the key is in its quantity.
since they are high-calorie foodsthis nutritionist explains that, for those who are on a hypocaloric diet due to obesity, they should not eliminate them from their diet, but they should take into account the grams they consume.
Nuts are rich in monounsaturated and polyunsaturated fats, which reduce the level of ‘bad’ cholesterol and blood lipids.
Some studies have shown that people who eat nuts have a decreased body mass indexwaist circumference and systolic blood pressure.
Also a lower weightas well as a lower prevalence of the four risk factors for metabolic syndrome: abdominal obesity, hypertension, low HDL cholesterol levels and high fasting glucose.
Therefore, “a little handful of 20 and 30 grams daily are sufficient and healthy“.