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How to make the most of walnut benefits: Have them soaked or raw?

If you're wondering how to eat walnuts - soaked or raw? Scroll down to know the benefits of soaked walnuts and why you should include it in your diet.
benefits of soaked walnuts
Are soaked walnuts better than raw walnuts? Image Courtesy: Adobe Stock
Dr Rohini Patil Updated: 23 Oct 2023, 11:10 am IST
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Walnuts are a superfood because they are high in carbohydrates, protein, healthy fats, fibre, vitamins, calcium, iron, and potassium. The benefits of walnuts are such that a small handful can increase the nutritional value of your meal, keep you full for hours, prevent mid-meal cravings, and assist you in maintaining a healthy weight. They lower harmful cholesterol and are beneficial to heart health. Walnuts contain vitamin E and vitamin B5, which help to clear pores and brighten skin. They contain vitamin B5, which improves skin tone and radiance while assisting in the lightening and removal of tan and dark spots.

Walnuts should be soaked because doing so makes them easier for the body to digest than eating them raw. The phytic acid found in nuts, which is reduced by soaking walnuts, contributes to increased absorption as well. Raw walnut digestion may be more difficult for those with weak gut. Not only does soaking aid in digestion and absorption, but it also lessens the heat of the walnut.

benefits of soaked walnuts
Are soaked walnuts good for your health? Image Courtesy: Shutterstock

Benefits of soaked Walnuts

Here are all the health benefits of soaked walnuts you need to know:

1. Reduces inflammation

Including soaked walnuts in your daily diet can help you reduce inflammation. While inflammation may not appear to be a big deal at first, if left untreated, it can cause a slew of problems, including death. The polyphenolic compounds found in walnut oil help to reduce inflammation in the body as well as the symptoms and ailments that come with it.

2. Lowers heart disease risk

Due to the presence of monounsaturated and polyunsaturated fatty acids in soaked walnuts, your risk of developing cardiovascular diseases, such as a heart attack or stroke, can be reduced. This includes a reduction in the amount of bad cholesterol in your body.

Walnuts, for example, are high in plant-based omega-3 ALA and should be included in a heart-healthy diet. A handful of walnuts (nearly 28 g) per day are recommended. This serving contains 2.5 gm of essential plant-based omega-3, 4 gm of protein, and 2 gm of fiber, all of which are necessary for overall health.

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3. Helps manage type 2 diabetes

It is beneficial to manage type 2 diabetes by eating soaked walnuts. Walnuts are high in fibre and assist the body in lowering blood sugar levels. Since soaked walnuts have a low glycemic index of only 15, diabetics can enjoy them as a nutritious midday snack.

Walnuts help regulate blood sugar levels and have insulin resistance. They contain a lot of dietary fibre. Since fiber takes a while to break down and digest, blood sugar is released gradually. Walnuts can be added to smoothies, salads, and cereals. They are also very adaptable.

soaked walnuts
Eating soaked walnuts may lower diabetes risk. Image Courtesy: Shutterstock

4. Promotes brain health

Due to their abundance in nutrients like polyunsaturated fat, polyphenols, and vitamin E, walnuts are good for your brain. All of these components reduce inflammation and oxidative stress in your brain. Additionally, eating walnuts has been shown to enhance brain functions like processing speed, mental flexibility, and memory.

The best time to consume soaked walnuts

Soaked walnuts are best consumed in the morning after drinking water, and as a snack between meals. Walnuts can be soaked overnight and eaten on an empty stomach.

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About the Author

Dr. Rohini Patil is an MBBS and a nutritionist. Over the last eight years she has passionately done intense research in the field of diet, nutrition, fitness, mental health and overall lifestyle modifications. She is the founder & CEO of Nutracy Lifestyle. ...Read More

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