Can You Eat As Many Soaked Nuts & Seeds As You Want Just Because They’re Healthy?

Dry fruits have always been regarded as among the healthiest of snacks. They're convenient, delicious, and full of nutrients. Most people are convinced that soaking nuts and seeds makes them even healthier since this softens their texture, enhancing digestibility and improving the absorption of some nutrients.

All of this is true, yet the majority's fallacy is to believe that soaking necessarily makes dry fruits limitless. The notion that you can consume an unlimited amount simply because they are "healthy" is false and can ultimately be detrimental to your body.

A dietitian breaks it down

Soaked dry fruits such as almonds, raisins, or figs do become milder on the stomach and less heat-generating. That's why they are usually prescribed to children, elderly individuals, or individuals with sensitive digestion. But soaking does not alter the reality that dry fruits are nutrient-dense and calorie-dense.

For example, nuts such as cashews, almonds, and walnuts are high in fats per their natural state; despite being good fats, they will still contribute to calories. Having too many in one sitting, particularly on an empty stomach, might cause discomfort. What tastes like a bowl full of nutrients could potentially end up weighing your digestive system down, causing heaviness, acidity, or bloating.

A lot of people also mix dry fruits with milk or put them into smoothies, believing this creates the ultimate power breakfast. Although it provides a temporary energy boost to some, it may have the opposite effect on others and leave them drowsy or stuffed. The body must work hard to digest so rich an item, and with time, excessive portions add to the unwanted weight.

So how much is it? The best way to be safe is to adhere to moderation.

A small fistful is just right for everyone. For instance, 2–3 soaked almonds, 4 cashews, 1–2 dates, and 1 fig (anjeer) together constitute a balanced portion. 

Imagine one clenched fistful—that is sufficient to provide you with a proper mixture of fibre, protein, vitamins, and good fats without weighing down your body. This balance will make you derive the benefits without compromising your diet's lightness and sustainability.

It's also crucial to note that health guidelines are not cut from a one-size-fits-all template. Diabetics, individuals with digestive issues, or those suffering from conditions such as obesity or high cholesterol need to be more careful about the nature and amount of dry fruits they eat. For these individuals, even this moderate amount may need to be modified. That's why it's always wise to pay attention to your body and, if necessary, take advice from an expert before incorporating dry fruits into your everyday life in large quantities.

The healthier approach is to indulge in dry fruits as a component of your day, but not the entire meal. They're fantastic as a mid-morning snack, added to a light breakfast, or consumed between meals when a shot of energy is needed. A small amount goes a long way, and that's the advantage of them. Next time you soak almonds in water for a night or make a few dates and cashews in a mix, keep in mind, healthy foods also have boundaries, and within those boundaries is where they come closest to being completely good for you.

Authored by Amreen Sheikh, Chief Dietitian, KIMS, Thane | Views expressed by the author are their own.