Eating Nuts: Soaked or Roasted? We Decode the Healthiest Way to Have Them!

Soaking nuts overnight does not significantly reduce phytic acid levels, according to recent research.

Soaking almonds and walnuts for 6–8 hours can aid digestion for those with bloating or chewing difficulties.

Raw nuts retain protein, fiber, and healthy fats without needing soaking for nutrient absorption.

Dry-roasted nuts on medium flame preserve nutrients, but high heat can damage healthy fats; avoid added sugar, salt, or oil.

A daily handful of mixed nuts (20–30 grams) provides varied benefits: almonds (vitamin E, fiber), walnuts (omega-3s), cashews, and pistachios.