Does Soaking Nuts Destroy Nutrients? Here’s What Actually Happens

The internet loves a nutrition myth—and this one’s got traction:
“Soaking nuts depletes their nutrients.”

It sounds dramatic. And confusing. Especially when soaking is supposed to improve digestion and unlock minerals. So what’s actually true?

Let’s break it down—enzyme by enzyme, pour by pour.

Where the Claim Comes From

Like most wellness myths, this one comes from a sliver of truth.
When you soak nuts, some water-soluble vitamins and compounds—like certain B vitamins—may leach into the soak water. That’s normal. But the trade-off?

You gain far more than you lose.

What Soaking Actually Does

Here’s what soaking really shifts in the nut:

• Deactivates enzyme inhibitors (like phytic acid and tannins)
• Unlocks minerals such as magnesium, zinc, and calcium
• Wakes up dormant enzymes that aid digestion
• Softens the nut for better texture and milk extraction

Rather than robbing your nut milk, soaking acts like a pre-digestive step. You’re breaking down tough compounds your gut would otherwise struggle with—especially if you’re sensitive to bloating, sluggish digestion, or nutrient absorption issues.

Gut Impact: The Real Story

Enzyme inhibitors are nature’s way of protecting seeds until they’re ready to grow. But in your gut? They can interfere with mineral uptake and irritate digestion.

Soaking neutralizes them—allowing your body to absorb the good stuff more efficiently. It’s less about what you “lose” in the soak water, and more about what you gain in bioavailability.

This is particularly important for anyone focused on:

• Hormone health
• Mineral repletion (especially post-stress or post-exercise)
• Gut repair
• Plant-based absorption optimization

Tools That Work With or Without Soaking

If you’re using a high-extraction tool like the Nama M1 nut milk maker, you don’t technically need to soak. It’s designed to handle raw, unsoaked nuts while still delivering ultra-smooth, digestible milk.

But here’s the kicker: soaking still improves results—even with a machine this efficient.

The Nama M1 works differently. It begins with a low-speed blend, then cold-presses the mixture through a fine filter—releasing smooth milk without excess heat or aeration. No blade. No high-speed friction. Just creamy milk and soft, silky pulp—ready for your next recipe.

And yes, soaking makes that pour even more gut-happy.

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When to Soak (and When to Skip)

Soaking isn’t just an old-school step—it’s a gut-smart one. For nuts like almonds, pistachios, hazelnuts, or Brazil nuts, a soak helps neutralize enzyme inhibitors, soften texture, and unlock mineral absorption. It’s the difference between just milking a nut—and actually digesting it.

Not sure how long to soak? This guide on soaking nuts for milk breaks it down nut by nut—so your prep can be as intentional as your pour.

Let’s Wrap It Up (Without the Myth)

Soaking doesn’t destroy nutrients—it releases them.

It preps your ingredients for better absorption, a smoother pour, and a happier gut. Whether you soak overnight or pour straight into the M1, knowing the why behind the method turns your milk into nourishment with intention.