Sprouted nuts refer to raw nuts that have undergone a soaking process in water, enabling them to germinate and start the sprouting process. This technique has gained attention, especially with the rising popularity of sprouted grains. As a result, you might be curious about the health benefits that sprouted nuts can offer.

This article delves into the numerous advantages of including sprouted nuts in your diet and provides insights on how to seamlessly integrate them into your meals.

Comparing Sprouted Nuts and Regular Nuts

Sprouted nuts refer to raw nuts that undergo a soaking process in water, initiating germination—the first phase of plant growth. Typically, these nuts are soaked for a duration ranging from 3 to 12 hours, representing only the initial step of the sprouting process. This sprouting process necessitates a humid and moist environment, which can lead to an increased risk of bacterial growth. Additionally, since sprouted nuts are not roasted, they face an even greater potential for bacterial contamination, making proper handling essential.

Certain nuts, such as walnuts and pecans, which possess outer shells or hulls that need removal before consumption, cannot be fully sprouted. Consequently, these nuts do not develop the small tail that signifies emerging plant life as seen in other nuts during the sprouting process. In commercial settings, sprouted nuts are produced in sterile environments and are typically dried or dehydrated before packaging to mitigate risks of mold and foodborne illnesses. Given the challenges of maintaining sterility at home, it is advisable to avoid sprouting nuts individually at home.

Globally, the majority of nuts available to consumers are not sprouted. Instead, they are frequently roasted, flavored, or seasoned, and may be sold either with their shells intact or removed. In countries like India, Australia, Japan, and Canada, consumers often choose these prepared varieties for their convenience and taste. Moreover, many commercially available nuts undergo irradiation, a heat treatment process designed to eliminate any bacteria that could potentially threaten consumer safety. In essence, while sprouted nuts are simply untreated raw nuts that have been soaked overnight, most of the nuts we consume are either roasted or seasoned, lacking the sprouting process altogether.

Nutrition of Sprouted Nuts

Numerous studies suggest that the process of sprouting certain grains and legumes enhances their levels of antioxidants, amino acids, and B vitamins. Additionally, sprouting has been shown to decrease antinutrients, such as phytic acid, which can hinder the absorption of essential vitamins and minerals. While some sources allege that soaking and sprouting nuts can also elevate their nutritional content and diminish phytate levels, scientific evidence supporting these claims specifically for nuts remains lacking.

A typical serving of sprouted walnuts (28 grams or 1/4 cup) presents the following nutritional profile:

• Calories: 180
• Total fat: 16 grams
• Protein: 6 grams
• Total carbohydrates: 4 grams
• Dietary fiber: 2 grams
• Sugars: 1 gram
• Calcium: 2% of the Daily Value (DV)
• Iron: 4% of the DV

In one study, the mineral and phytate concentrations of whole and chopped almonds, hazelnuts, peanuts (groundnuts), and walnuts were compared. The nuts were categorized into four groups: raw, soaked in a salt solution for either 4 or 12 hours, or soaked in plain water for 12 hours. The findings revealed that soaking the nuts resulted in a reduction of overall mineral content without significantly altering their phytate levels. Moreover, comparisons of the nutritional data for raw versus sprouted walnuts indicate no marked difference in their overall nutrient composition. While evidence from research on grains and legumes confirms that sprouting enhances nutritional quality, studies focusing on sprouted versus raw nuts do not demonstrate significant differences in nutrient or phytate content.

Popular Varieties of Sprouted Nuts

There is a diverse array of sprouted nuts available for purchase, which you can conveniently find online or at specialty grocery stores and health food shops. If you're exploring a store that stocks sprouted legumes or grains, the chances of discovering sprouted nuts there also increase significantly. Typically, sprouted nuts are packaged in bags or plastic containers, much like their non-sprouted counterparts. These products will be clearly marked with labels indicating they are "sprouted" or sometimes referred to as "activated," signifying that they have undergone the crucial initial process of sprouting.

Among the most sought-after types of sprouted nuts are:

• sprouted walnuts
• sprouted pecans
• sprouted pistachios
• sprouted almonds (badam)
• sprouted cashews (kaju)
• sprouted Brazil nuts
• sprouted macadamia nuts
• sprouted hazelnuts

It is important to note that nuts like "sprouted" walnuts and pecans, along with others that possess outer shells, have only experienced the soaking phase of the sprouting process and, therefore, cannot be classified as fully sprouted. You can easily locate sprouted nuts online or at various grocery or health food retailers, generally available in bags or plastic containers, all labeled as "sprouted" or "activated."

Shelf Life of Sprouted Nuts

When it comes to sprouted nuts, their shelf life is notably shorter compared to that of raw nuts. Typically, homemade sprouted varieties should ideally be consumed within a few days to ensure freshness and quality. One must also be aware that sprouted nuts pose a higher risk of bacterial growth than their non-sprouted counterparts, primarily because they are not roasted post-sprouting. This factor significantly impacts their longevity and safety for consumption.

According to various sources, commercially available sprouted nuts can maintain their quality for approximately 2 to 3 months when stored in your pantry. However, refrigeration or freezing can effectively extend their shelf life even further. Always remember to check the product packaging for specific storage recommendations and expiration dates to ensure you're consuming safe and high-quality nuts. Nuts that have a higher oil content, like almonds (badam) and walnuts (akhrot), should be kept in cooler environments to prevent them from turning rancid, which can occur more readily than with less oily nuts.

Sprouted nuts are incredibly versatile and can be enjoyed in various ways: you can eat them straight, blend them into smoothies, incorporate them into homemade granola bars, create plant milk or nut butter, dehydrate them for a nutritious trail mix, or even grind them into a sprouted nut flour or meal for use in various recipes. Interestingly, many nuts commonly found in their raw or roasted forms can also undergo the sprouting process, or at least the initial soaking step. You may find these options available online or at specialty food stores, making it easier to incorporate them into your diet.

How to Prepare Sprouted Nuts

Rather than purchasing sprouted nuts from retail outlets or online platforms, you can easily prepare them at home. It's crucial to be aware that raw sprouts can pose a risk of foodborne illnesses. To minimize this risk, it's essential to sprout nuts in a sterile environment and follow proper procedures. Moreover, ensure that the nuts you choose are labeled as “raw,” meaning they haven’t undergone treatments to eliminate bacteria, toxins, or mold. Treated nuts are unlikely to sprout effectively.

Common treatments for nuts include methods like roasting, blanching, methyl bromide treatment, pasteurization, and irradiation.

Making sprouted nuts at home involves a soaking phase followed by a sprouting phase. It’s important to note that while most nuts won’t fully sprout and will only soak, you can achieve fully sprouted almonds with the steps outlined below:

1. Begin by placing raw almonds in a bowl filled with several inches of water. Cover the bowl with a paper or cloth towel and let the almonds soak for approximately 8–12 hours.
2. During this soaking period, drain, rinse, and refresh the water several times—ideally once every 3 hours.
3. Once soaked, use a colander to drain the water from the almonds and transfer them to a shallow bowl with a lid that allows for air circulation.
4. Add about 1–2 tablespoons of water to maintain moisture levels.
5. Let the almonds sprout for around 3 days.
6. After sprouting, store them in a breathable container in the refrigerator where they can last for up to 7 days. Alternatively, consider freezing or dehydrating them to create crispy sprouted almonds.

However, if you cannot establish a sterile working environment at home, it is advisable to refrain from making sprouted nuts due to potential foodborne illness risks. While it is possible to prepare fully sprouted almonds at home in a sterile setting, keep in mind that most nuts will only achieve a soaking state and will not fully sprout.

The Bottom Line

Sprouted nuts are essentially raw nuts that have been soaked in water, allowing them to germinate slightly. It's important to note, however, that most of the “sprouted” nuts available in retail stores typically only go through the soaking stage, making it impossible for them to fully sprout. While the nutrient profile of various grains and legumes can indeed be enhanced through the process of sprouting, current research indicates that sprouting does not significantly alter the nutritional makeup of nuts. You can purchase specific varieties of sprouted nuts from online platforms or local stores, or even prepare them at home with ease. These nuts can be enjoyed on their own, blended into smoothies for added texture and flavor, or dehydrated and ground to create a nutritious flour substitute.