Uses, Nutrition Value, and Benefits of Soaked Almonds

They may look small, but soaked almonds pack a powerful punch. From boosting brain health to improving digestion, these nutrient-rich bites offer a range of benefits when added to your daily routine.

Almonds are a popular, nutrient-dense snack rich in fiber, healthy fats, and antioxidants, particularly vitamin E, which helps protect cells from oxidative stress. However, their hard texture can sometimes make them difficult to digest. Soaking almonds can help ease digestion and may improve nutrient absorption. Research has associated almonds with benefits such as improved heart health, better blood flow, reduced oxidative stress, and even potential protection against certain chronic conditions like diabetes and heart disease.

What are peeled almonds called?

Peeled almonds are commonly referred to as blanched almonds. This simply means the outer brown skin has been removed, often to improve texture or appearance in recipes. Many food preparations prefer blanched almonds to avoid skin discoloration or peeling during cooking.

How to blanched almonds in steps

Blanching almonds is simple and quick:

1. Place raw almonds in a bowl.

2. Pour boiling water over the almonds to cover them completely.

3. Let them sit for exactly 1 minute—any longer may affect their texture.

4. Drain and rinse with cold water.

5. Squeeze each almond to pop the skin off.

Keeping blanched almonds in a cool, dry place

Blanched almonds contain natural oils that can turn rancid if stored improperly. To keep them fresh:

• Store in an airtight container in a cool, dark place for up to 1 month.
• Refrigerate for up to 3 months.
• Freeze for longer storage, up to 1 year.

Slivered blanched almonds

Once blanched, almonds can be slivered by gently warming them and slicing thinly. These slivers make excellent toppings for yogurt, desserts, or salads, adding crunch and nutritional value.

Blanched almonds can be made very easily in a matter of minutes by following a few simple steps. The first step is to gather the almonds into one container. In a separate bowl, combine the almonds with boiling water until they are just submerged. Allow the almonds to sit for exactly one minute. Almonds lose their crunchiness if left in hot water for an extended period.

Soaked Almonds Nutrition Value

Soaked almonds retain most of their nutrients, and the process may enhance digestibility. Here’s the nutritional breakdown of 28g:

Nutrient	Nutritional value (28g)
Calories	161
Carbohydrates	6g
Fiber	3.5g
Protein	6g
Total Fat	14g
Saturated Fat	1.1g
Monounsaturated Fat	9g
Polyunsaturated Fat	3.5g
Cholesterol	0mg
Sodium	0mg
Potassium	200mg
Calcium	75mg
Iron	1mg
Magnesium	76mg
Phosphorus	136mg
Zinc	0.9mg
Vitamin E	7.3mg
Riboflavin (B2)	0.3mg
Folate (B9)	12mcg

We can eat almonds with skin or without

Both soaked and raw almonds offer health benefits, whether eaten with or without skin. However, soaked almonds—especially when peeled—may be gentler on digestion. The almond skin contains polyphenols, which are antioxidants that help protect against chronic diseases, such as heart diseases and cancer. Eating a mix of both forms can offer a broad range of nutrients and benefits.

Also Read- Low sodium foods to eat with its benefits

How to soak almonds?

The benefits of soaked almonds includes ease of digestion and increased absorption of certain nutrients. Additionally, soaking affects the texture and taste of almonds, making them softer, less bitter, and more buttery-tasting, which some people find more appealing. Here’s a simple way to soak almonds overnight:

• Place raw almonds in a bowl.
• Add enough warm  water to fully cover the almonds, and add about 1 teaspoon of salt for every 1 cup (140 grams) of nuts.
• Cover the bowl and let it sit on your countertop overnight, or for 8–12 hours.
• Drain the water and rinse the almonds thoroughly.
• If you prefer, remove the skins for a smoother texture.
• Pat dry the almonds  using a clean paper towel.

Why Is Soaked Almond is Better?

• Easier Digestion: Almonds with skin have a tough texture that can be difficult to digest. Soaked almonds become softer, potentially making them easier for your body to break down. Soaking also reduces antinutrients, which can impair the digestion and absorption of nutrients like calcium, iron, zinc, and magnesium. Increased
• Nutrient Absorption: Soaked almonds may enhance nutrient availability. Breaking down almonds into smaller pieces through soaking or chewing allows more nutrients, especially fats, to be released and absorbed. 
• Improved Texture and Taste: Soaked almonds have better texture and taste. Almonds with peel are hard and crunchy, with a slightly bitter flavor due to tannins. Soaked almonds become softer, less bitter, and more buttery, making them more enjoyable to eat for many people.

Uses of soaked almonds

Almond skins are rich in antioxidants, particularly flavonoids, which work synergistically with vitamin E to protect against oxidative stress and support heart health. Other benefits include:

• Gut health: The fiber in the almond peel supports gut bacteria.
• Heart protection: Antioxidants prevent the oxidation of bad cholesterol.
• Skin care: Almond skin helps reduce oxidative damage and supports youthful skin appearance.
• Detoxification: Soaked almonds can support skin clarity and reduce acne when included in a healthy diet.

Benefits of soaked almonds

Almonds are loaded with nutrients.

1) Improve Digestive System

Fiber in almond skin promotes bowel regularity and helps remove toxins from the gut.

2) Sustained Energy

Rich in riboflavin, manganese, and copper, almonds help support energy metabolism and may help you stay alert throughout the day.

3) Regulate Blood Pressure

Almonds are low in sodium and rich in potassium and magnesium—key nutrients in maintaining healthy blood pressure levels.

4) Anti-inflammatory

Almonds contain essential fatty acids like linoleic acid, which may help reduce inflammation and support joint health.

5) Support Diabetes Management

Almonds have a low glycemic index and help prevent post-meal blood sugar spikes. They improve insulin sensitivity and glycemic control in diabetic individuals.

6) Heart Health

Rich in monounsaturated fats, magnesium, and vitamin E, almonds reduce LDL cholesterol and improve overall cardiovascular health. They may also lower levels of inflammatory markers like C-reactive protein.

7) Strong Bones & Teeth

Almonds provide calcium, phosphorus, and magnesium—key minerals for maintaining bone density and preventing osteoporosis.

8) Boost Immune Function

Almonds contribute to a more alkaline internal environment, which supports immune function. Their vitamin E and antioxidant content also protect cells from oxidative stress.

Frequently Asked Questions (FAQs)

References

• Feng, Y., Lieberman, V. M., Jung, J., & Harris, L. J. (2020). Growth and Survival of Foodborne Pathogens during Soaking and Drying of Almond (Prunus dulcis) Kernels. 83(12), 2122–2133. https://doi.org/10.4315/jfp-20-169
• Taylor, H., Webster, K., Gray, A. R., Tey, S. L., Chisholm, A., Bailey, K., Kumari, S., & Brown, R. C. (2017). The effects of “activating” almonds on consumer acceptance and gastrointestinal tolerance. European Journal of Nutrition, 57(8), 2771–2783. https://doi.org/10.1007/s00394-017-1543-7
• Li, Z., Bhagavathula, A. S., Batavia, M., Clark, C., Abdulazeem, H. M., Rahmani, J., & Yin, F. (2020). The effect of almonds consumption on blood pressure: A systematic review and dose-response meta-analysis of randomized control trials. Journal of King Saud University – Science, 32(2), 1757–1763. https://doi.org/10.1016/j.jksus.2020.01.013