Is soaking almonds necessary? Lets discuss

By Amirtha P S, Trainee Reporter
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Almond
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As we all know almonds are a great source of nutrients for the body. Those crunchy and tasty nuts make a perfect mid-day snack to curb our untimely hunger. Owing to the huge health benefits, it is widely consumed. 

Just a handful of almonds can provide you with several nutrients like vitamin E, healthy fats, zinc, iron, potassium. While many people enjoy them raw or roasted, you may have wondered why others prefer to soak them before eating. So in this article let us see what makes the soaked ones better than others.

When it comes to almonds, raw and soaked almonds not only differ in taste but also vary in the number of nutrients they provide to the body. Researches have also proved that soaked almonds may offer more health benefits.

Soaked Almond

The skin makes it difficult to digest

The raw almonds are layered by the brown skin which contains tannin that hinders nutrient absorption, so when it is soaked it makes it easier to peel the skin off, hence allowing the nut to release the nutrients easily. 

The hard texture of almonds can further make it difficult to digest. Soaking them overnight would make them easier for our body to digest. Another benefit is that soaking can help to break the fiber, which can make you feel fuller. However, a 2018 study published in the European Journal of Nutrition suggested that soaking almonds do not improve gastrointestinal tolerance.

Soaking reduces antinutrient levels

Almonds’ skin contains antinutrients, which can reduce the rate of absorption of certain nutrients, such as calcium, iron, zinc, and magnesium and this is another reason why most people prefer to consume this nut without its skin. 

While research shows that soaking can significantly reduce their antinutrient levels, there is not much evidence available on the effectiveness of soaking almonds or other tree nuts. According to a study, soaking almonds at room temperature for 24 hours can help to decrease the level of phytic acid by less than 5 percent. Some other experts say that soaking chopped almonds in salt water for 12 hours resulted in a small, yet significant, 4 percent reduction in phytic acid levels.

Peeled Almond

Soaking increase the absorption of nutrients

Almonds are normally very tough, so soaking them can make them easier to chew and increasing nutrient availability. If you are serving almonds to children or older adults, it is highly important to soak them. Research shows that breaking down almonds into smaller pieces by chewing allows more nutrients to be released and absorbed. Another study suggests that chopping before soaking can decrease the concentration of important minerals.

How to soak almonds

Soaking almonds is simple and cheaper than buying pre-soaked ones from the store. 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.

Also Read: Too worried about your health? Try these 4 tips to keep the anxiety under control

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