Should You Soak Almonds Before Eating Them? l How to Soak Almonds in Water

By Adem Lewis / in , , , , , , , , , , , , , , , , , , , , , , , , , , , /

Almonds are a popular snack that’s rich
in many nutrients, including fiber and healthy fats.They’re also an excellent source of
vitamin E, which protects your cells from damage.While many people enjoy them raw or
roasted, you may wonder why others prefer to soak them before eating.This video tells
you everything you need to know about soaking almonds. Potential benefits of soaking almondsResearch
suggests that soaked almonds may offer some health benefits. May ease their digestion Almonds have a tough, hard texture that can
make them difficult to digest.However, soaking softens them, potentially making them easier
for your body to break down.Almonds also harbor antinutrients, which can impair the
digestion and absorption of certain nutrients, such as calcium, iron, zinc, and magnesium.While
research shows that soaking can significantly reduce antinutrient levels in grains and legumes,
there’s limited evidence of the effectiveness of soaking almonds or other tree nuts.In one
study, soaking almonds at room temperature for
24 hours decreased phytic acid levels but by less than 5%.Another study found that soaking
chopped almonds in salt water for 12 hours resulted in a small yet significant 4% reduction
in phytic acid levels . Notably, an 8-week study in 76 adults determined
that soaking did not appear to improve digestive symptoms. Additionally, levels of phytic acid were the
same or slightly higher in soaked almonds, compared with raw ones. Overall, the research is mixed on whether
soaking decreases antinutrients or aids digestive symptoms. May increase your absorption of certain nutrients Soaking may make almonds easier to chew, increasing
nutrient availability.Research shows that breaking down almonds into smaller pieces
through chewing or cutting allows more nutrients to be released and absorbed especially fats. Additionally, digestive enzymes may be able
to break down and absorb the nutrients more efficiently.Nonetheless, one study indicated
that soaking whole almonds had little or no effect on the availability of some minerals,
including iron, calcium, magnesium, phosphorus, and zinc . In fact, when the almonds were chopped before
soaking, the concentrations of these minerals decreased — despite phytic acid levels also
going down.Thus, soaking may aid fat absorption but, conversely, decrease mineral availability. Some people may prefer the taste and textureSoaking
also affects the texture and taste of almonds.Raw almonds are hard and crunchy, with a slightly
bitter flavor due to their tannins.When soaked, they become softer, less bitter, and more
buttery-tasting, which may be more appealing to some individuals. How to soak almonds
Soaking almonds is simple and much cheaper than buying pre-soaked ones at the store. Here’s a simple way to soak them overnight: Place almonds in a bowl, add enough warm tap
water to fully cover them, and sprinkle 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 and rinse. If you choose, you can remove the skins for
a smoother texture. Pat the almonds dry using a clean paper towel. The soaked nuts can be eaten immediately. For a crunchier twist, you can dry them via
a few methods: Roasting. Preheat your oven to 175oF (79oC) and place
the almonds on a baking sheet. Roast for 12–24 hours, or until dried out. Dehydrating. Spread the soaked nuts in an even layer on
one or two trays. Set your dehydrator to 155oF (68oC) and run
for 12 hours, or until crunchy. It’s best to store soaked almonds in an
airtight container in your fridge. Should you soak almonds? While soaking may lead to some improvements
in digestion and nutrient availability, unsoaked almonds are still a healthy addition to your
diet.These nuts are a good source of fiber, protein, and healthy fats, as well as an excellent
source of vitamin E, manganese, and magnesium. In particular, the skins are rich in antioxidants,
especially polyphenols, which may protect against several chronic illnesses, including
heart disease and type 2 diabetes.Regular almond intake is associated with weight loss,
reduced LDL (bad) cholesterol levels, and increased HDL
(good) cholesterol levels, blood sugar control, and fullness.Additionally, consuming tannins
and phytic acid is not necessarily harmful, as both antinutrients have been shown to exhibit
antioxidant effects and may protect against heart disease and some forms of cancer.

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