why should we soak almonds before eating
Almond fanatics across the world will tell you that the best way to eat almonds is after soaking it, preferably overnight. Once the skin is pliable and slips off, the almonds are soft andPeasy to chew. From a health benefits perspective also, soaking these nuts can make a big difference. Let s find out. Ancient healthcare traditions like Ayurveda believe that it s not enough to just eat a certain food to get benefits. It needs to be prepared right too. When it comes to almonds, the standard practice in Ayurveda and traditional Chinese medicine is soaking them overnight and having them the next morning. Ayurvedic practitioners believe that eating soaked almonds first thing in the morning can help regulate your stomach acidity. This aids protein digestion through the day, protecting you from heartburn and other gastric symptoms. Almonds are a powerhouse of nutrients such as protein, fiber, vitamin E, calcium, zinc, phosphorus, and magnesium. Just 1 oz of almonds, which equals about 23 kernels, can yield:
3. 5 g fiber, making up about 10% of the daily fiber requirement 14. 6 g fat, of which the bulk comes from the healthy monounsaturated and polyunsaturated fats 136 mg phosphorus, making up about 19% of the daily requirement 7. 27 mg vitamin E (alpha-tocopherol) These nutrients are what give almonds their many health benefits from heart health to brain health. , for both the mom and the baby. PThe nutrients, especially the minerals, however, are not absorbed effectively in the bodyPif you eat raw almonds because of two types of inhibitory chemicals or anti-nutrients in almond skin.
The anti-nutrients can also delay digestion. Tannin: Dry almonds contain a phenolic enzyme inhibitor in the skin, which actually protects the nut before germination. While tannin is a natural antioxidant, recent research suggests that this chemical, known as tannin, is linked with decreased efficiency in converting the absorbed nutrients to new body substances. What that means is that the absorbed nutrients in your body cannot be used properly. Tannin can also bind with proteins and make it difficult to digest them. Phytates: Like most nuts, almonds also contain phytic acid, yet another antioxidant, and phytates or salts of phytic acid. These havePan inhibitory effect onPenzymes like lipase, pepsin, and amylase, which break down fat, protein, and starch (carbohydrates), respectively. Phytic acid also binds (chelates) with essential mineral ions like calcium, iron, and zinc, forms insoluble salts, and hinders their absorptionPinto the body. The phytate content is further increased when the almonds are fertilized with phosphate-based fertilizers. Thankfully, both tannin and phytic acid are water soluble. So, once soaked, these chemicals leach into the water. This enables the release of nutrients. The stomach enzymes can also now work freely and the nutrients can be absorbed.
In fact, a study found that the body can absorb 60% more magnesium and 20% more zinc when phytic acid is removed. Soaking also makes almonds easier to digest, even for people with a sensitive digestive system. Not just almonds, before eating them. PHowever, remember that soaking can also drain off some of the water-soluble B vitamins. Soak a handful of almonds in drinking water. The ratio should be 2:1, with 2 cups of water per cup of almonds. Let it stay overnight or at least 8 hours. You may or may not peel the skin the next morning. The anti-nutrients would have leached out by then. You may or may not add a dash of salt while soaking. If you want to peel the skin, blanch the soaked almonds in warm water for easier peeling. If you want almond sprouts, which are considered healthier, dry the almonds and store them in the fridge forPa couple of days. Don t Have More Than 1. 5 OzPAlmonds If you are eating the almonds raw, the standard daily serving size, as per the FDA is no more than 1. 5 oz, which is about 1/3 of a cup. POverindulging can give you unpleasant like digestive issues and weight gain. You can have the almonds raw, chop them and mix with your salad, or even use them as garnish for your oatmeal porridge. PYou could also grind them and mix with fresh milk, sugar, cardamom powder, and a few strands of saffron. This nutritious almond milk is considered an excellent coolant.
If you follow a specific carbohydrates diet, where some carbsP(say those with gluten) are forbidden,Pyou would probably opt for almond flour or any nut flour. As that means consumingPa larger amount in a day, you shouldPsoak or roast your almonds to get rid of the phytate load andPavoid lack of nutrition. Some experts recommend soaking the almonds for 18 hours in such scenarios. The same goes for people who have mineral deficiencies. You can eat shelled almonds without soaking them, but many people allow them to rest in a bowl of water overnight to enhance the flavor. Some even believe soaking almonds makes them easier to digest. For example, soaking almonds might leach enzyme inhibitors, such as tannic acid, from almonds, thereby promoting better digestion, according to chef Renee LouxБs book, БThe Balanced Plate. Б After the almonds soak, the skins should be soft enough to slough off after a gentle squeeze, though you can leave them on if you enjoy their taste. Place almonds in a deep bowl. Pour in about 2 cups of water for every 1 cup of almonds. Use filtered or bottled water to ensure the flavor of the almonds isnБt masked. Add more water if the almonds arenБt completely covered. Leave on a counter overnight, or about 6 to 12 hours. Drain and rinse the almonds. You can eat the almonds immediately, pop them out of their skins or store them in an airtight container in your refrigerator.
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