Soaked walnuts: A nutritious addition to your daily diet
What's the story
Walnuts pack a nutritional punch, boasting an array of nutrients such as fiber, vitamins, carbohydrates, protein, and iron.
To reap the most benefits, experts recommend soaking walnuts overnight and consuming them the following morning.
Soaked walnuts are not only easier to digest but also allow for better nutrient absorption. They can help reduce bad cholesterol, increase energy levels, and promote overall well-being.
Adding this nutrient-dense dry fruit to your daily diet can lead to a healthy and energetic lifestyle.
Difference
Soaked walnuts v/s raw walnuts
Soaking walnuts enhances their nutritional value compared to consuming them raw. The soaking process reduces phytic acid content, which in turn improves nutrient absorption.
Raw walnuts may be harder to digest for those with compromised gut health.
Several experts from around the world state that soaked walnuts are easier for the body to process than their raw counterparts.
Benefit 1
Improves your sleep quality
Incorporating soaked walnuts into your daily diet offers a multitude of health advantages.
To begin with, eating walnuts can help you sleep better because they contain the hormone melatonin. For many years, melatonin has been more widely recognized due to its significant contribution to restful sleep.
Soaked walnuts may help you sleep better if you eat them in the morning and right before bed.
Benefit 2
Manages type-2 diabetes
Eating soaked walnuts is beneficial for managing type-2 diabetes. Due to their high fiber content, they help the body lower blood sugar levels.
According to experts, soaked walnuts are a healthy midday snack for diabetics because they have a low glycemic index of only 15.
They are high in dietary fiber, which causes blood sugar levels to rise slowly instead of suddenly shooting up.
Benefit 3
Reduces inflammation in the body
Inflammation, which is a precursor to many chronic diseases, can be triggered by oxidative stress.
Walnuts contain polyphenols that can help fight oxidative damage and inflammation, keeping you safe from many long-term illnesses.
A subclass of polyphenols called ellagannins may also be especially significant in this case. Experts note that they may aid in lowering inflammation.
Benefit 4
Improves heart health
Soaked walnuts contain monounsaturated and polyunsaturated fatty acids that can lower your risk of cardiovascular disease, including heart attacks and strokes.
This involves a decrease in the quantity of harmful cholesterol present in your body.
It is advised to eat a handful (about 28 g) of soaked walnuts every day. This serving provides four grams of protein, two grams of fiber, and 2.5 grams of vital plant-based omega-3 fatty acids, all of which are important for good health.
Facts
Best time to consume soaked walnuts
To optimize the health benefits of soaked walnuts, it's best to consume them in the morning after drinking water and as a snack between meals.
Soaking walnuts overnight and eating them on an empty stomach can further enhance their advantages.
Incorporating soaked walnuts into smoothies, salads, and cereals can also provide a nutritious addition to your daily diet.