Nuts and seeds are necessary components of Mediterranean nutrition – one of the healthiest diets in the world, approved by scientists and nutritionists. Rich in healthy fats, vegetable protein, fiber, antioxidants, vitamins and minerals, nuts and seeds that offer many health benefits. But what is the right way to eat them? Soaked or fried? Let’s see.
Most people prefer soaking nuts and seeds in water, often for hours and even overnight to soften their texture and increase digestibility. This traditional practice, rooted in ancient cooking methods, is surprisingly unlocking nutritional benefits.Raw nuts and seeds contain natural compounds, such as phitine acid and enzyme inhibitors. They can contact such minerals as iron, zinc and calcium, reducing their absorption in the body. Soaking helps neutralize these compounds, making nutrients more biological.Dr. Pal Manika, a gastroenterologist with more than 1.6 million followers on Instagram, says that raw nuts can be a good idea. “The raw nuts contain phytinic acid, which helps protect the seeds while it is completely germinated. Concerns are that this phytinic acid in combination with other products can slightly worsen the absorption of minerals. Instagram. Soaking can also make nuts digest, especially for those who feel the stomach. In addition, the soaking also requires time. For example, it is necessary to soak the almonds for 7-8 hours, and it will not be large for later.
Frying, on the other hand, is a quick, convenient way, and increases its aroma. Heating of nuts and seeds at a temperature between 250 ° F and 350 ° F creates a crunchy texture and rich, toasted taste, which many consider insurmountable. The process also expands the shelf life by reducing moisture content. Frying can improve touch experience. You can either dry fried or oil fried nuts and seeds. While their nutritional value remains the same in both methods, oil frying will be dense. Frying can also damage healthy fats in nuts and seeds. High content of monounsaturated and polyunsaturated fat that can reduce cholesterol and protect the heart. However, frying at high temperatures will take these advantages when polyunsaturated fats are damaged or oxidized during frying. The heat breaks down cell walls, secreting useful compounds such as vitamin E and polyphenols. For seeds such as pumpkin or sunflower, frying can increase the presence of healthy fats. High temperature can aggravate heat-sensitive nutrients such as certain vitamins B and omega-3 fatty acids in flaxseed.
Soaking nuts and seeds would be the perfect choice for their nutritional value. On the other hand, if you grab nuts and seeds as an alternative to snack, frying them can improve the taste and bring crunch.
