The Case for Eating Almond Skins
For years, many people have followed the tradition of soaking almonds and discarding the brown skin. Yet, compelling research shows that this practice removes a significant portion of the nut's nutritional value. The brown outer layer, known as the seed coat, is a powerhouse of beneficial compounds that contribute to overall health.
Antioxidant and Fiber Content
Almond skins are particularly rich in polyphenols, a type of antioxidant that helps protect the body from oxidative stress and inflammation. These antioxidants include flavonoids and phenolic acids, which studies have shown can have positive effects on cardiovascular health by protecting against LDL cholesterol oxidation.
Furthermore, the skin is an excellent source of dietary fiber, which is crucial for a healthy digestive system. This fiber promotes the growth of beneficial gut bacteria, aids in regular bowel movements, and can contribute to a feeling of fullness, which is helpful for weight management.
Potential Drawbacks of Almond Skins
While nutritious, the almond skin isn't without its potential downsides, primarily for specific individuals.
- Digestive Issues: For people with sensitive digestive systems, such as those with irritable bowel syndrome (IBS), the high fiber content can sometimes cause discomfort, bloating, or gas.
- Anti-nutrients: Almond skins contain tannins and phytic acid, which are compounds known as anti-nutrients. These can bind to certain minerals, like iron, zinc, and calcium, potentially reducing their absorption. Soaking almonds can reduce the phytic acid content, but some nutrient reduction may still occur.
- Bitter Taste and Texture: Some people dislike the slightly bitter, earthy flavor or rougher texture that the skin adds to almonds. This is a matter of personal preference and often influences the choice to consume blanched (skin-off) almonds in recipes.
The Soaking and Peeling Ritual
Soaking almonds is a popular practice, particularly in some cultures, and is believed to offer certain benefits. Soaking makes the skin easier to remove and softens the texture of the nut, which can be beneficial for individuals with weaker digestion, like young children or the elderly. However, peeling soaked almonds means you lose the extra fiber and antioxidants contained in the skin, so it's a trade-off between maximizing nutrient absorption and digestive comfort.
Unpeeled vs. Blanched Almonds: A Comparison
| Feature | Unpeeled (Raw or Roasted) Almonds | Blanched (Peeled) Almonds |
|---|---|---|
| Nutritional Content | Higher in fiber and powerful antioxidants (polyphenols). | Slightly lower fiber and antioxidant content since the skin is removed. |
| Digestibility | The fiber can be tougher on the digestive system for some, though it's beneficial for gut health in most people. | Easier to digest, which is ideal for those with sensitive stomachs. |
| Texture | Has a slightly coarse, fibrous texture. | Very smooth and tender. |
| Flavor | Possesses a slightly more earthy and potentially bitter flavor. | Offers a milder, sweeter, and more neutral nutty flavor. |
| Culinary Uses | Great for snacking and adding rustic texture to dishes. | Perfect for creating smooth products like almond milk, almond flour, and pastries. |
Incorporating Almonds Into Your Diet
Regardless of whether you choose to eat the skin, almonds are a highly nutritious food that can be enjoyed in many ways. A moderate daily intake of about one ounce (around 23 almonds) is a good target for most healthy adults.
Ways to use almonds with skin on:
- Snack on them: A handful of raw or dry-roasted almonds with the skin is a simple, healthy, and satisfying snack.
- Add to salads: Toss chopped, skin-on almonds into salads for added crunch and texture.
- Incorporate into savory dishes: Add them to stir-fries or as a crunchy topping for steamed vegetables.
Ways to use blanched almonds (skin removed):
- Homemade almond milk: Blanched almonds create a creamier, smoother milk without the earthy color from the skin.
- Gluten-free baking: Blanched almond flour is used extensively in gluten-free baking for cakes, cookies, and other pastries.
- Silky sauces: The milder flavor and smoother texture of blanched almonds make them ideal for thickening sauces or creating creamy purees.
Conclusion
The question of whether you are supposed to eat the outside of an almond ultimately comes down to a balance of nutritional benefits, digestive comfort, and personal taste. The brown skin contains a significant amount of beneficial antioxidants and fiber, which many healthy people should not discard. However, for those with sensitive digestive systems or specific culinary needs, removing the skin after soaking is a valid and often preferred option. The best approach is to listen to your body and enjoy almonds in the way that best suits your health and preferences, whether skin-on or skin-off. Both forms offer a wealth of health benefits and remain a valuable addition to a balanced diet.
Sources
- NIH: Use of Almond Skins to Improve Nutritional and Functional Properties of Biscuits
- Times of India: Peel or without peel: Which is the best way to have almonds for maximum nutrition
- Times of India: Can we eat almonds with skin?
- Tavazo.us: Is It Better To Eat Almonds With Skin Or Without?
