Are Almonds Good to Eat First Thing in the Morning?

November 29, 2025 •

3 min read

According to a study published in the journal Nutrients, snacking on almonds in the morning can lead to beneficial effects on metabolic health. The practice of consuming almonds first thing in the morning, especially soaked, is a long-standing tradition with significant health benefits.

Quick Summary

Eating almonds in the morning offers numerous health benefits, including improved digestion, enhanced brain function, better heart health, and sustained energy. Soaking the nuts overnight increases nutrient absorption and makes them easier to digest. Proper preparation and portion control are key to reaping the rewards.

Key Points

Enhanced Nutrient Absorption: Soaking almonds removes enzyme inhibitors, allowing for better absorption of key minerals like calcium, magnesium, and zinc.
Improved Digestion: Peeling off the almond's skin after soaking makes it easier for your body to digest, reducing the risk of bloating.
Sustained Energy: The combination of protein, healthy fats, and fiber in almonds provides a steady release of energy throughout the morning, preventing sugar crashes.
Weight Management Support: Eating almonds in the morning promotes satiety, helping to curb cravings and reduce overall calorie intake.
Boosted Brain Function: Almonds are rich in nutrients like riboflavin and L-carnitine that support brain health, memory, and focus.
Heart Health Improvement: The healthy fats and vitamin E in almonds help lower bad cholesterol (LDL) and raise good cholesterol (HDL), promoting cardiovascular health.
Regulated Blood Sugar: With a low glycemic index and high magnesium content, almonds can help stabilize blood sugar levels.

The Power of Soaked Almonds: Why the Morning Matters

Eating almonds first thing in the morning has become a popular health practice, with many experts and traditional wellness systems like Ayurveda recommending it. While raw almonds are nutritious, soaking them overnight can unlock even more benefits, making the nutrients more bioavailable and easier for the body to absorb. The morning is an ideal time because your body's absorption tendency is at its highest after a night of fasting.

Enhanced Nutrient Absorption and Digestion

One of the main reasons to soak almonds is to break down phytic acid and tannins found in the brown skin. Phytic acid can inhibit the absorption of essential minerals like calcium, magnesium, and zinc. By removing the skin after soaking, you effectively eliminate these enzyme inhibitors, allowing your digestive system to process the nuts more efficiently. This can prevent bloating and other digestive discomforts often associated with eating raw nuts. A smoother digestive process at the start of your day can also positively impact your gut health, as the fiber acts as a prebiotic, feeding beneficial bacteria.

Sustained Energy and Weight Management

Instead of reaching for a sugary breakfast that causes a rapid energy spike followed by a crash, a handful of almonds offers a sustained energy release. The combination of healthy fats, protein, and fiber keeps you feeling full and satisfied for longer, reducing the urge to snack on less healthy options before lunch. Several studies have shown that almond consumption can aid in weight management by increasing satiety and potentially boosting metabolism. Consuming them in the morning helps regulate blood sugar levels, preventing spikes that can lead to increased cravings later in the day.

Boosted Brain Function and Heart Health

Almonds are often called "brain food" for a good reason. They are packed with riboflavin and L-carnitine, nutrients known to enhance brain activity and reduce the risk of cognitive decline. Starting your day with these nutrients can improve focus, memory, and overall alertness. Furthermore, the monounsaturated fats, vitamin E, and magnesium in almonds are excellent for cardiovascular health. These components work to lower "bad" LDL cholesterol and increase "good" HDL cholesterol, thereby reducing the risk of heart disease.

How to Incorporate Almonds into Your Morning Routine

Soaked and Peeled: The classic and most recommended method. Soak 5-10 almonds in water overnight, peel off the skin in the morning, and eat them on an empty stomach.
Added to Breakfast: Blend soaked almonds into your morning smoothie for a creamy texture and nutrient boost. They can also be chopped and sprinkled over oatmeal or cereal.
With Fruit or Yogurt: Pair a small handful of almonds with a piece of fruit or some yogurt for a balanced and satisfying breakfast or mid-morning snack.
Almond Butter: For those on the go, a tablespoon of unsweetened almond butter on whole-grain toast can provide the same benefits. You can even make your own by blending soaked almonds.

Soaked Almonds vs. Raw Almonds


Feature	Soaked and Peeled Almonds	Raw Almonds
Digestion	Easier to digest; tannins in skin are removed	Harder to digest for some due to tougher skin and enzyme inhibitors
Nutrient Absorption	Higher bioavailability of minerals like calcium, magnesium, and zinc	Absorption of certain nutrients can be inhibited by phytic acid
Texture & Taste	Softer, creamier texture and sweeter flavor	Crunchy, firmer texture with a slightly more bitter taste from the skin
Enzyme Inhibition	Enzyme inhibitors are deactivated	Enzyme inhibitors are present in the skin
Preparation	Requires overnight planning (6-8 hours)	Ready to eat immediately

Conclusion: A Small Habit for Major Benefits

Eating almonds, particularly when soaked, first thing in the morning is a highly beneficial habit that can positively impact your health in numerous ways. From improving digestion and nutrient absorption to boosting cognitive function and aiding weight management, these versatile nuts are a nutritional powerhouse. A small, mindful portion of 5-10 almonds can provide sustained energy, support heart health, and set a healthy tone for the rest of your day. By incorporating this simple practice, you can easily leverage a long-standing wellness secret for a healthier, more vibrant you.

Authority Outbound Link

For more detailed scientific information on the effects of almonds on cardiovascular health and gut microbiota, refer to this review published in the journal Nutrients on the National Institutes of Health website: The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiota Modulation: A Comprehensive Review

Frequently Asked Questions

While both are nutritious, eating soaked and peeled almonds is generally recommended. Soaking helps remove enzyme inhibitors in the skin, which can interfere with nutrient absorption, making the nuts easier to digest and their nutrients more bioavailable.

A standard portion is about 5-10 almonds, which is a good balance for reaping the benefits without consuming too many calories. For children, a smaller portion of 2-4 almonds is sufficient.

In moderation, eating almonds on an empty stomach is generally safe and beneficial. However, excessive consumption can lead to side effects like digestive issues due to high fiber content. Always stay within the recommended serving size.

Yes, almonds can support weight loss. Their high content of protein, fiber, and healthy fats helps increase satiety, keeping you full longer and reducing unhealthy snacking.

Overeating almonds can cause issues like bloating, constipation, weight gain due to high-calorie density, and potential interference with certain medications because of high manganese content.

Yes, you can eat almonds with the skin on, but doing so provides less bioavailability of nutrients due to the tannins present. Peeling the skin after soaking is the optimal way to maximize nutrient absorption and ease digestion.

Soaking almonds overnight for 6-8 hours is ideal. This duration is long enough to soften the skin, deactivate enzyme inhibitors, and improve the nut's digestibility and nutrient profile.