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 article tells you everything you need to know about soaking almonds.
Potential benefits of soaking almonds
Research 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.
