I am resurrecting this thread to add some info I just learned and to ask one additional question.How I prepare our nuts
If you soak them and then don't dry them thoroughly before returning them to their original container, they will mold. I learned this the hard way. Now, I dry them for as long as I soak them. If I soak for 2 days, I dry for 2 days. I use our oven and set it to 118f. Pumpkin seeds seem to take longer to dry -- a 4 hour soak may require 2 days in the oven. I dust them with cayenne and/or garlic powder and/or cumin and roast until I no longer detect any moisture in the nut.
Regardless of how long I soak the nuts, I change the water every 8 hours, rinse thoroughly, and add a little Himalayan salt each time. I use the water from my Reverse Osmosis filter as I don't want any of the chemicals and contaminants in tap water leaching into my nuts.
This site, http://www.yogitrition.com/soaking-grains-beans-nuts-and-seeds-101/
, recommends soaking walnuts in food-grade hydrogen peroxide first, to remove any mold. I have not done that yet but may try it and see how they taste. That site also lists the optimum length and temperature for soaking most nuts, grains, and beans.Regarding whether to soak and/or roast nuts
The reason we are advised to soak nuts is to remove phytic acid which strongly inhibits mineral absorption in adults and interferes with enzymes we need to digest our food. Nuts are higher in phytic acid than either beans or grains.http://chriskresser.com/another-reason-you-shouldnt-go-nuts-on-nuts
Based on research done with chickpeas, soaking will remove some but not all
of the phytic acid. Dehydrating and then roasting will remove the rest IF you roast at 140f or higher. Supposedly, that temperature does not alter the nature of the delicate oils in the nuts but it will kill some of the other nutrients.
So, there is a tradeoff. You need to decide how much phytic acid you can live with. This guy, http://www.marksdailyapple.com/nuts-and-phytic-acid/
, doesn't think we need to worry about it in the small quantities that nuts are generally eaten.
And that brings me to my question
My SWAMI lists only "walnuts" as a diamond. It does not specify "walnuts, soaked" as it does for both lentils and pinto beans. Nor does it specify that they should be either raw or roasted. LR4YT states walnuts are beneficial for every blood type because they inhibit ODC. Which part of the walnut inhibits ODC?
Walnuts are quite bitter. It is known that bitter foods offer many nutritional benefits: http://www.myindigestionremedies.com/bitter-foods-for-better-digestion
This Whole Foods web page, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99
, says that 90% of the phenols in walnuts are found in the bitter skin which should not be removed.
When I soak walnuts, they lose most of their bitterness. Do they then also lose most of their benefits? Is the bitterness the reason walnuts are so beneficial?
The Whole Foods website goes on to say that the vitamin E in walnuts is the more unusual and beneficial gamma-tocopherol AND that, "Some phytonutrients found in walnuts - for example, the quinone juglone - are found in virtually no other commonly-eaten foods. Other phytonutrients - like the tannin tellimagrandin or the flavonol morin - are also rare and valuable as antioxidants and anti-inflammatory nutrients. "
Are any one, or all, of these the mechanism by which walnuts inhibit ODC? Does soaking remove the phenols as well as the phytates? Do the quinones, tannins and flavonols also leach into the soaking water?
This site, http://nutgourmet.wordpress.com/category/nut-studies/
, says it's the tannins that give walnuts their bitterness and that they are
removed by soaking.
The only reference I could find to walnuts and ODC was in this book, http://books.google.com/books?.....boxylase&f=false
by R. A. S. Hemat. It states, "Foods that inhibit ODC include walnuts, curcumin, green tea, pomegranates, guava, broccoli leaves, plantain, black currant fruit, bilberry, elderberry, grapes, onion, garlic, dill, tarragon, and chives." No explanation is given.
In addition, it is known that phytates do
offer some health benefits: http://www.longecity.org/forum/topic/42203-health-benefits-of-phytic-acid/
So, should I be eating my walnuts soaked or not?