The Science Behind Soaking Almonds
To understand the answer, it's essential to know the reason for soaking almonds. Like many nuts and seeds, almonds have protective compounds called anti-nutrients. The main anti-nutrients in almond skin are phytic acid and tannins.
- Phytic Acid: Also called phytate, this can prevent the body from absorbing essential minerals like iron, zinc, and calcium. Soaking helps break down phytic acid, increasing mineral bioavailability.
- Tannins: Found in the almond skin, tannins can interfere with nutrient absorption and cause digestive irritation, particularly for those with sensitive stomachs. Soaking loosens the skin, making it easier to peel and remove these inhibitors.
When almonds soak in water for several hours, these compounds and surface impurities leach into the water. This is why soaking improves digestibility. However, it also means the soaking water contains the substances one tries to remove.
Why Drinking the Soaking Water Is Not Recommended
Most health and nutrition experts advise against drinking the almond water based on the function of soaking. The water is a diluted solution of leached anti-nutrients and impurities. Drinking this water reintroduces tannins and phytic acid, negating the purpose of soaking.
Potential Risks of Consuming Almond Water
While the risks are not severe for a healthy individual, they are enough to warrant discarding the water. Potential downsides include:
- Inhibiting Nutrient Absorption: Reintroducing the leached phytic acid can reduce the absorption of minerals from the soaked almonds and other foods in your digestive system.
- Digestive Discomfort: Consuming water high in tannins could cause bloating, gas, or other stomach irritation.
- Contaminants: The soaking water may contain dust, pesticides, or microbial residues. Discarding the water eliminates this risk.
Soaked vs. Unsoaked Almonds: A Comparison
| Feature | Soaked Almonds | Unsoaked Almonds |
|---|---|---|
| Preparation | Requires 8-12 hours of soaking. | Ready to eat immediately. |
| Texture | Softer, less crunchy, more buttery taste. | Hard, crunchy with a slightly bitter aftertaste. |
| Digestibility | Easier to break down, particularly for those with digestive sensitivities. | Can be harder to digest for some due to the skin and enzyme inhibitors. |
| Nutrient Absorption | Higher bioavailability of minerals. | Absorption of minerals like iron, zinc, and calcium is partially inhibited. |
| Antioxidant Content | The majority of polyphenols (antioxidants) are in the skin, which is often removed after soaking. | Retains all skin antioxidants but their absorption is hindered by tannins. |
| Best for | Smoothies, pastes, blending, or sensitive stomachs. | Snacking, baking, and those who enjoy the crunchy texture. |
Proper Preparation of Soaked Almonds
For those who want to prepare soaked almonds correctly and get the most benefits, follow these steps:
- Place raw, unsalted almonds in a bowl.
- Cover the almonds with enough filtered or spring water.
- Soak for 8 to 12 hours, or overnight.
- Drain the water entirely; do not drink it.
- Rinse the almonds under clean water.
- The skins should now be loose and easy to peel off. Peeling the skins is recommended for maximum nutrient absorption.
Conclusion: Discard the Water and Enjoy the Almonds
The best practice is to discard the water in which almonds have been soaked. The water is saturated with anti-nutrients like tannins and phytic acid, which were removed to improve the almond's digestibility and nutrient profile. Consuming this water reverses the positive effects of soaking. Instead, enjoy the softened, peeled, and nutritionally enhanced almonds, knowing you're getting the most benefit. There is no need to risk digestive discomfort or reduced mineral absorption for water that has negligible nutritional value. For more information on the health benefits of almonds, you can consult resources like Healthline.
Source: Healthline - 9 Proven Benefits of Almonds
