What Are The Nutritional Benefits Of Sprouted Nuts?

Trifocus Fitness Academy - nutritional benefits
Nutrition Blog

Sprouted nuts are raw nuts which have been soaked in water to germinate or start to sprout. As sprouted grains are popular, you could be wondering whether sprouted nuts are also good for your health and have nutritional benefits.

These types of nuts enjoy a tonne of popularity, especially among vegans as well as raw foodists. Proponents of sprouted nuts make the claim that sprouting makes food easier to digest and enhances its nutritional value through the process of destroying antinutrients.

This method of preparation method may assist with breaking down the phytic acid and other harmful compounds which are in grains, nuts and seeds. Even though research is limited, studies suggest that sprouted foods may very well be more nutritious.

The Nutritional Benefits Low-Down

Research shows that sprouting certain grains as well as legumes may boost their antioxidants, amino acids in addition to the B vitamins. As indicated above, sprouting has also been shown to lower  antinutrients – such as phytic acid – and this can inhibit the absorption of other important vitamins and minerals.

While some nutritional sources claim that soaking and sprouting nuts also boosts their nutrient content and reduces phytates, there’s no available scientific evidence in order to support nutritional enhancements after sprouting nuts.

A 28-gram (1/4-cup) portion of sprouted walnuts has the following nutritional benefits profile:

  • Calories: 180
  • Total fat: 16 grams
  • Protein: 6 grams
  • Total carbs: 4 grams
  • Fibre: 2 grams
  • Sugar: 1 gram
  • Calcium: 2% of the daily value (DV)
  • Iron: 4% of the DV

One study compared the mineral – as well as phytate – concentrations of chopped and whole almonds, hazelnuts, peanuts and walnuts. The nuts were divided into three groups:

  • Raw,
  • Soaked in a salt solution for 4 or 12 hours, and
  • Soaked in water for 12 hours.

The results showed that soaking the nuts actually reduced overall mineral content and did not significantly change their phytate concentration. In addition, available nutrition information on raw versus sprouted walnuts shows no significant difference in overall nutrient composition.

Trifocus Fitness Academy - nutritional benefits

Why Not Try Seed Butters?

Seed butters are better for us all around, whether or not they are made from sprouted nuts or are not. Rich in antioxidants and a healthy source of fat and protein, these butters have many benefits. Let’s take a look at a few:

  • Sunflower Butter: Packed with Vitamin E and B, copper and magnesium, this seed butter offers tonnes of nutritional benefits.
  • Sesame butter — Also known as tahini, this butter offers nutrients such as copper, manganese, calcium, magnesium, iron, zinc, selenium, and thiamin. Two tablespoons provide 5 grams of protein and 3 grams of fibre.
  • Pumpkin seed butter — Tonnes of manganese, phosphorus, magnesium, copper, zinc and iron. Two tablespoons provide 10 grams of protein and some fibre.
  • Watermelon seed butter — This seed butter adds some iron to your diet, as well as Vitamin B, magnesium, phosphorus, iron, copper and zinc.

Contact Trifocus Fitness Academy

Keen on getting the low-down on nutrition? If you are then you should be doing our Specialised Nutrition Course. Follow this link for more information.

Trifocus Fitness Academy - nutrition