You can consume raw and roasted almonds. However, most people prefer consuming soaked almonds over any other form. The health benefits of soaked almonds are numerous. They may help reduce cancer risk and improve digestion. This article discusses the benefits of soaking almonds over raw ones, how they can benefit your health, hair, and skin, and the best way to store them. Scroll down to learn more.
Why Soaked Almonds Are Better Than Raw Almonds
Soaked almonds are better than raw almonds in texture, taste, and nutrient availability. Hydration softens the outer layer of the almonds, which leads to faster digestion of the nutrients. It also inhibits the two anti-nutrients – tannins and phytic acid – that are found in the brown covering of these nuts. Peeling off the outer layer allows the almond to release all the nutrients. Raw almonds are crunchy and hard, with a bitter flavor due to the anti-nutrients. Soaked almonds are softer and tastier. What Are Its Benefits? It may improve digestion, brain function, heart health, blood sugar and energy levels, and help manage diabetes, cholesterol, and constipation. Who Can Consume It? Anyone except people with nut allergies. How Often? It can be consumed daily. Caution People with nut allergies may experience itching in the upper respiratory tract or swelling in the feet, ankles, or legs after consumption.
So, it’s no surprise that soaked almonds offer some health benefits that raw almonds don’t. Check them out below.
13 Health Benefits Of Soaked Almonds
Soaked almonds are great for your digestive system, brain, and other organs. Here, we have put together some of the most important medicinal values of this ‘wonder food.’
1. Improve Digestive Health
Soaked almonds can make your food digestion smoother and faster by facilitating the entire digestive procedure. The external layer of the almond, which has a hard texture, makes it difficult to digest (1). However, soaking activates the nutrients in the almonds, makes them more digestible, and reduces their anti-nutrient levels (2). Soaked almonds also release lipase (a lipid-breaking enzyme) that works on the fat present in the food and aids digestion (3). A study conducted at the University of California (Davis) found that soaking almonds at room temperature for 24 hours may enhance their nutrient bioavailability through the degradation of phytic acid (a nutrient inhibitor) (4).
2. Aid Weight Loss
Frequent intake of nuts like almonds boosts metabolism to aid weight loss and reduce the risk of obesity (5). Regular consumption of soaked and peeled almonds in the morning as part of a low-calorie diet has several benefits such as a decrease in bad (LDL) cholesterol levels and weight loss (6), (7). Moreover, it is associated with reduction in waist circumference, fat mass, and water weight (7). Eating nuts at moderate levels is also associated with energy expenditure in the body, promoting satiety, which leads to weight loss (8).
3. May Do Good During Pregnancy
Almonds are a rich source of folate (9). Folate supplementation aids labor and prevents neural tube and congenital heart defects in the baby (10). Soaking the almonds increases the bioavailability of this nutrient.
4. May Improve Brain Function
Almonds are said to possess L-carnitine, though there is no scientific evidence to prove the same. L-carnitine may help in the production and growth of new brain cells (11). Almonds also contain phenylalanine, which can improve cognitive function and memory(9),(12). These nuts are rich in vitamins E and B6, which are known to preserve memory, retard the cognitive decline associated with Alzheimer’s disease, and enhance the bioavailability of proteins to brain cells (13), (14). Almonds also contain omega-6 and omega-3 fatty acids (9). Research says that these fatty acids may help in boosting brain development (15). A study conducted on rats found that almonds enhance the acetylcholine levels in the brain. This could enhance memory and delay the onset of age-associated cognitive dysfunction (16). However, more research is required to study the effect of soaked almonds on brain function.
5. May Promote Heart Health
Almonds are good sources of plant protein, potassium, and magnesium. These nutrients are great for preventing cardiovascular diseases (6). Soaked almonds also contain polyphenols and antioxidants that may prevent heart diseases (17), (18). However, more research is required to establish a direct relationship between eating soaked almonds and preventing heart disease.
6. May Reduce Cholesterol Levels
Soaked almonds are loaded with monounsaturated fatty acids (MUFA), which lower the amount of low-density lipoprotein (LDL) or “bad” cholesterol in your bloodstream (6). The vitamin E content of these nuts may help in fighting against LDL and raising the level of high-density lipoprotein (HDL) or “good” cholesterol in the body (9), (19).The minerals such as potassium and magnesium may help in regulating blood pressure levels (20). Soaked almonds help reduce cholesterol and keep the heart healthy. This graph shows that daily consumption of soaked almonds before breakfast for 6 and 12 weeks showed reduction of cholesterol in the atherogenic index, which is composed of a ratio of triglycerides, low density lipoprotein cholesterol and high density lipoprotein cholesterol.
Effect Of Soaked Almonds On Atherogenic Index And Cholesterol
7. May Boost Energy
Consumption of soaked almonds may help in enhancing your metabolism, thereby boosting energy levels. Almonds contain riboflavin and potassium that help in increasing energy metabolism (21), (22).
8. May Improve Blood Pressure Levels
The low sodium and high potassium content of almonds may help prevent your blood pressure from escalating (9), (23). High blood pressure is one of the top reasons for stroke, heart attacks, and cardiac arrests. The magnesium in almonds may help lower the risk of artery congestion (24).
9. May Treat Diabetics
Soaked almonds help keep your blood sugar level under control.A study conducted on 20 Chinese people with type-2 diabetes showed that consumption of almonds increases the lipid profile and improves glycemic control(25).
10. May Treat Constipation
The insoluble fiber in soaked almonds may help in treating constipation. It regulates the bowel movements in the intestine, thereby reducing the symptoms of constipation (26).
11. May Fight Cancer
Almonds are said to contain phytic acid, which has been shown to exhibit antioxidant properties that may help prevent cancer (27). They are also rich in tannins (especially proanthocyanidins) that haveanticancer properties (28).
12. Benefits Of Soaked Almonds For Skin
The regular consumption and proper external application of soaked almonds may be good for your skin, though there is insufficient data available to prove this claim. However, anecdotal evidence suggests that soaked almonds may help promote skin health. Given below are some of their benefits:
Aging can be prevented with soaked almonds. The vitamin E and other antioxidants present in these nuts can eliminate the harmful free radicals from your body (9), (29). As a result, the aging process gets delayed and your skin looks younger for longer. Soaked almond paste may help treat skin inflammation. The polyphenols found in the almond skin reduce the risk of inflammatory diseases (30). This could provide relief from the itching and irritation of rashes or chapped skin.
13. Benefits Of Soaked Almonds For Hair
Research on the benefits of almonds for hair is limited. However, listed below are the purported benefits of almonds for hair care:
Soak a few almonds in water overnight, mash them the next morning and finally, prepare a hair mask by mixing a fair amount of olive oil with it. It may act as a natural conditioner. However, more research is required to prove this point. But, anecdotal evidence shows that soaked almonds paste may help improve hair health. Eating soaked almonds or using its paste on the scalp is said to nourish your hair and make it stronger. It is also claimed to repair severe hair damage, reduce frequent hair fall, and help in the growth of new hair follicles.
So, don’t sleep on soaked almonds anymore! Check out how you can soak almonds below.
How To Soak Almonds In Water
Soaking almonds is simple. Here’s a simple way to soak them overnight: The soaked nuts can be eaten for breakfast or on an empty stomach for better absorption of nutrients.
How To Store Soaked Almonds
You may keep soaked almonds up to five days in the refrigerator in an airtight container. After that, you will observe a change in the color of these nuts. You can dry soaked almonds by roasting or dehydrating them before storing them. To roast soaked almonds, pre-heat the oven to 79° C and roast them until they dried out. Dehydrate soaked almonds at 68° C temperature maintenance for 12 hours. Once you have properly stored soaked almonds, you can use them in different recipes and beverages for a longer period of time. Scroll down to know more.
How To Incorporate Soaked Almonds Into Your Diet
Incorporating soaked almonds into your diet is easy and beneficial. They add a nutritious boost to your meals. Here are some ways to include them:
Add soaked almonds to your morning smoothie for a creamy texture. Mix soaked almonds into oatmeal or yogurt for extra protein. Incorporate chopped soaked almonds into salads for a satisfying crunch. Combine soaked almonds with dates to create homemade energy bites. Blend soaked almonds into homemade almond butter for a healthy spread. Sprinkle sliced soaked almonds on top of baked goods for added texture.
There are so many ways to use soaked almonds to enhance your meals and snacks. But how many almonds can you eat in a day? Let’s find out this in the next section.
How Many Soaked Almonds Should I Eat A Day?
It is recommended to eat 10-12 soaked almonds per day as they add valuable nutrients to your diet. Soaked and dry almonds may seem the same but have slight differences. Let’s understand them in detail in the following section.
Soaked Almonds Vs. Dry Almonds
Both soaked and dry almonds are rich in protein, healthy fats, fiber, vitamins, and minerals. This is why almonds are such a popular choice of snack among health-conscious individuals. The most important difference between soaked and dry almonds is that when soaked in water overnight or for a few hours, the nut softens, which makes it easier to digest. The process also reduces enzyme inhibitors and phytic acid content of the nuts, which can hinder nutrient absorption. This is why soaked almonds are often recommended for those who have digestive issues. Dry almonds, on the other hand, offer a natural crunch and are convenient for snacking as no prior process is involved. They can be a convenient and quick source of energy. Both forms contribute to a nutritious diet when consumed in moderation. Samir, a health and fitness enthusiast and blogger, discusses the advantages of consuming soaked almonds. He writes, “Instead of just eating almonds with the brown skin on, it’s much better to consume almonds without the brown skin…the brown skin of almonds contains tannin, which inhibits nutrient absorption by the body….I personally soak 8 almonds in the morning and after about 11 hours, I take them out and peel off their skin (i).” How do soaked almonds compare to raw almonds in terms of health benefits? Almonds that have been soaked are more easily digested than raw almonds because the soaking process lowers phytic acid and releases digestive enzymes. Both types of almonds are healthy, but soaked almonds may offer more readily available antioxidants and vital minerals. Is it good to drink almond-soaked water? No. It is not good to drink almond-soaked water as it contains tannins, phytates, and some cyanide compounds. Does soaking almonds remove nutrients? No, soaking almonds does not remove any nutrients from them. Removing the skin from almonds after soaking them only removes the anti-nutrients that inhibiting the release of essential nutrients from almonds. What are the potential drawbacks of consuming soaked almonds? There are no major known health consequences of consuming soaked almonds. However, people with nut allergies may experience symptoms such as nausea, redness, or swelling, hence, they must avoid soaked almonds. Can soaked almonds be used in cooking or baking, and does this impact their health benefits? Yes, you can use soaked almonds in cookies and brownies or even in beverages. Almonds contain such sterols and flavonoids, which may lower lipid levels (3).
Illustration: Promising Benefits Of Soaked Almonds For Skin Hair And Health
Start your day with a healthy boost! Eating soaked almonds every morning on an empty stomach can have amazing benefits for your body. Watch this video to find out what happens!
