Lectins & Phytates

Phytates (Phytic Acid) and Lectins are two key “anti-nutrients”, here are the main benefits of this preparation method:

1. Improved Mineral Absorption (Reducing Phytates)

The Problem: Phytic acid (or phytate) is a compound that exists in the outer layer of nuts and seeds. It functions as a storage form of phosphorus for the plant. Unfortunately, when consumed, phytate strongly binds to essential minerals (like zinc, iron, calcium, and magnesium) in the digestive tract, creating a complex that the human body cannot easily absorb.
The Benefit of Soaking: Soaking activates a naturally occurring enzyme called phytase within the nut/seed. This enzyme’s role is to break down the phytic acid, releasing the bound minerals. When you drain and discard the soaking water, you are essentially removing a significant portion of the phytic acid.
Result: Increased Bioavailability of minerals. Your body can absorb more of the valuable nutrients (zinc, iron, magnesium, etc.) that the nuts and seeds naturally contain.

2. Enhanced Digestibility (Reducing Lectins & Enzyme Inhibitors)

The Problem: Lectins are a type of protein found in many plant foods, including nuts and seeds. They can be difficult for the human digestive system to break down and, in sensitive individuals, are thought to bind to the cells lining the digestive tract, potentially causing inflammation, bloating, or other digestive distress. Nuts and seeds also contain enzyme inhibitors to prevent premature sprouting, which can interfere with your own digestive enzymes.
The Benefit of Soaking: Soaking mimics the conditions needed for a seed to sprout, which signals the plant to neutralize its enzyme inhibitors and begin breaking down lectins. This process makes the nut/seed easier on the digestive system.
Result: Reduced Digestive Discomfort. The nuts and seeds are “activated,” making the proteins and fats easier to process, which is often reported by people with a low tolerance for raw nuts.

3. The GAPS Guidelines & Better Flavour and Texture (Roasting Step)

The GAPS method recommends reducing the phytates and lectins in nuts and seeds by soaking them overnight and ideally then sprouting them. Sprouting makes then even more digestible than roasting them, if you want to try it I suggest you do it with one nut or seed first, they need rinsing, usually more than once a day. The practice of soaking, draining, and then lightly roasting nuts and seeds is a traditional preparation method which is widely used to make them improve the nutritional availability & benefits.

Process	Primary Goal	Compound Reduced	Main Benefit to the Body
Soaking (Overnight)	Deactivate Anti-Nutrients	Phytates, Lectins, Enzyme Inhibitors	Increased mineral absorption and improved digestion.
Draining Water	Physical Removal	Phytates and Lectins leached out	Ensures the removed anti-nutrients are not re-consumed.
Light Roasting	Restoration/Storage	Moisture	Longer shelf life and restored crunchy texture/flavour.