Why soaked and peeled almonds are better than the raw ones

Crunchy and nutritious almonds make a perfect mid-day snack to curb the untimely hunger. Owing to the amazing health benefits, it is widely consumed and is the most popular nuts of all. Just a handful of almonds in your dessert or salad can improve the taste and provide you with several nutrients like vitamin E, healthy fats, zinc, iron, potassium. But to reap all the nutritional benefits of this amazingly healthy nut, you need to do one thing- soak them overnight, suggests celebrity nutritionist Pooja Makhija.

We have been told time and again to have soaked and peeled almonds and there several good reasons behind it. Not only from the health perspective, but soaked almonds are better than raw or roasted almonds even for cooking and baking purposes. Here are a few reasons why you must soak and peel your almonds.

As per Makhija, the tough and hard texture of almonds can make it difficult for your body to digest. Soaking them overnight softens the skin, making them easier for your body to digest. Another theory is that soaking can help to break the fiber, which can make you feel fuller. However, a December 2018 study published in the European Journal of Nutrition suggested that soaking almonds do not improve gastrointestinal tolerance.

Another fact about almonds is that its skin contains antinutrients, which can impair the absorption of certain nutrients, such as calcium, iron, zinc, and magnesium. Research suggests that soaking grains and legumes can reduce their antinutrient levels, but there is not much evidence available on the same in the case of almonds and nuts. As per a study, soaking almonds at room temperature for 24 hours can help to decrease the level of phytic acid by less than 5 per cent.

Almonds are normally very hard and soaking them can make it easier to chew. It is an important step if you are serving them to children or older adults. Moreover, breaking down almonds into smaller pieces by chewing can help your body absorb more nutrients from it. Remember to always soak them before chopping. Research suggests that chopping before soaking can decrease the concentration of important minerals.

Bitter almonds naturally contain a toxin that our body can break down into cyanide. Some study suggests that soaking bitter almonds can reduce the risk of cyanide poisoning. But the evidence is very limited. So, for your safety, you must avoid bitter almonds.

Soaking almonds is simple. Just take 1/2 cup of water and put 4-5 almonds in it. Leave it overnight, drain the water in the morning, peel the skin and have them. You can add them to your smoothie or salad or cookies.