Should You Be Soaking Your Almonds Before You Eat Them?
Key takeaways:
Almonds are a highly nutritious plant food that can make a healthy addition to many people’s diets.
Soaking almonds is a traditional practice based on the belief that it improves nutrient absorption and digestion.
Soaking almonds isn’t necessary. You can still receive the health benefits of eating almonds without soaking them first.
Almonds are a nutritious food that can make a great snack or addition to a meal. They provide a source of healthy unsaturated fats, fiber, and vitamin E. They’re also a good source of plant-based protein and antioxidants.
Almonds come in many forms, such as raw, roasted, or even smoked. Some sources suggest soaking almonds before you eat them to receive more of their health benefits. So, here we explore whether this is actually true and how you can best enjoy the taste and nutrition from almonds.
Are there any benefits to soaked almonds?
No. Soaking almonds is a traditional practice in many countries, like India, and it’s becoming more common in Western countries, like the U.S. But clinical research does not support any nutritional benefits of soaking.
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There are a couple of reasons why people soak almonds. The first is improved nutrient absorption. Like many other nuts, almonds contain something called antinutrients. Soaking is one way to reduce the amount of antinutrients in a food.
Antinutrients — a controversial term — can affect the absorption of vitamins, minerals, and other nutrients, according to studies in animals. But an adverse effect has not been found in humans. Furthermore, research doesn’t support the claim that soaking almonds improves nutrient availability.
Some people also believe that soaked almonds are easier to eat and digest. This is because the soaking process breaks down the hard outer shell and makes them much softer. For people who have chewing or swallowing difficulties, soaked almonds may be a good choice.
But a small 8-week study reported that soaking — also called “activating” almonds — did not improve how well almonds are digested. So, more research is needed.
Still, some people may prefer the taste and texture of soaked almonds compared to raw almonds.
How do you soak almonds?
Though it’s not necessary to soak almonds, doing so is easy if you want to.
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Here are a few simple steps:
Place your desired amount of raw almonds into a bowl.
Fill the bowl with enough water to completely cover the almonds, then let them sit overnight (or for at least 8 to 12 hours). This amount of time is necessary to allow the almond to become soft.
After soaking is complete, drain the almonds and pat dry with a towel. Enjoy immediately, or store in the refrigerator in an airtight container for later use.
Soaked almonds will be softer than raw almonds. If you prefer a crunchier texture but still want to soak your almonds, you can roast them in the oven after soaking.
Do you need to soak almonds?
It’s not necessary to soak almonds before eating them. You can still achieve nearly all the same health benefits from almonds by eating them in their natural form. Plus, soaking almonds may be inconvenient or impractical for some people.
Also, the antinutrients that almonds contain aren’t likely to be a problem. Plant foods, like almonds, have many health benefits. So, research suggests that it’s better to consume them rather than to fear any potential side effects.
So, unless you have a personal or medical reason to soak almonds, you’re free to consume them however you like best.
The bottom line
Almonds are a nutritious plant food that can make a healthy addition to many people’s diets. While soaking almonds may provide some health benefits, it’s not necessary or required before you eat them. Whether or not you choose to soak almonds is up to your preferences, health needs, and goals. Ultimately, it’s better to eat the almonds rather than to worry too much about whether they were soaked or not.
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References
Kumari, S., et al. (2020). Does 'activating' nuts affect nutrient bioavailability? Food Chemistry.
Petroski, W., et al. (2020). Is there such a thing as ‘anti-nutrients’? A narrative review of perceived problematic plant compounds. Nutrients.
Taylor, H., et al. (2018). The effects of 'activating' almonds on consumer acceptance and gastrointestinal tolerance. European Journal of Nutrition.
