Soaked almonds are made by immersing raw almonds in water for several hours or overnight. This process makes them softer and easier to digest.
Almonds are rich in healthy fats, plant-based protein, fiber, and antioxidants, and support heart health, blood sugar control, weight management, and digestive health. More research is needed to understand how soaking almonds might impact these health benefits.
Many anecdotal claims suggest soaking or “activating” almonds increases the bioavailability of their nutrients by removing a plant compound called phytate. However, current clinical research says otherwise.
Phytate, or phytic acid, is often called an “antinutrient” because it binds with certain nutrients and inhibits their absorption in the body.
While almonds contain a notable amount of phytate, current studies show that soaking does not significantly reduce phytate concentrations.
Still, there may be other benefits to soaking almonds before eating them.
Almonds have very little water. When soaked, they absorb water and their texture softens.
People who experience gastrointestinal discomfort when eating raw nuts may tolerate the softer texture more easily. However, research is limited.
Soaking almonds makes them softer, which may also make them easier to chew and improve their flavor profile. As food is broken down into smaller pieces during the chewing process, it releases more flavor to the mouth’s salivary receptors.
Whether raw, roasted, or soaked, almonds are loaded with antioxidants that help fight against oxidative stress and improve cholesterol levels and heart health.
While many factors influence cholesterol levels, researchers believe that the monounsaturated fats, fiber, and vitamin E found in almonds can contribute to these markers of cardiovascular health. If soaking your almonds helps you eat more almonds, your heart may benefit.
Including soaked almonds in a nutritious, well-balanced diet may support weight loss. Research has found that eating almonds lowers body mass more than any other nut.
Research specifically on soaked almonds and their influence on weight management is limited. However, one study found that consuming 10 grams of soaked almonds before breakfast for at least 12 weeks can support weight loss.
Almonds have long been praised for their purported role in blood glucose (sugar) control. They are a low glycemic index (GI) food that is rich in fiber and plant-based protein. They are an excellent source of magnesium, which has been linked to improved glucose metabolism.
While research on soaked almonds is limited, one study found that consuming almonds improved several aspects of how your body uses glucose.
Soaking almonds is a simple practice of allowing raw almonds to soak in plain water for several hours or overnight. Follow these steps:
- Choose the almonds: Opt for raw, unsalted almonds for soaking.
- Rinse the almonds: Place the almonds in a colander and rinse them under cool water to remove dust or impurities.
- Submerge the almonds: Place them in a bowl with enough water to cover them.
- Soak the almonds: Soaking time can vary, depending on your preferences. At least 8–12 hours is often recommended.
- Drain and rinse the almonds: After soaking, drain the almonds.
- Peel the almonds: If you prefer peeled almonds, gently squeeze the soaked almonds to remove the outer skin.
- Dry the almonds: If you plan to store the soaked almonds for later use, consider patting them dry with a clean paper towel or allowing them to air dry before storing.
- Enjoy or store the almonds: Eat them right away or store in an airtight container in the refrigerator.
It is not necessary to soak almonds before eating them. Raw almonds offer the same nutritional benefits as soaked almonds.
Research also suggests that supposed “antinutrients” like phytate aren’t likely to hurt people who eat a nutritious diet.
If you have dental sensitivities, you may find soaked almonds easier to chew, and people with sensitive digestive systems may tolerate soaked almonds better than raw almonds.
If you want to add soaked almonds to your diet, consider these tips:
- Baking: Add soaked almonds to baking recipes. They can provide a nutritional boost to baked goods such as muffins, breads, and granola.
- Breakfast cereals: Sprinkle soaked almonds into cereal or oatmeal for extra crunch.
- Nut butters: Blend soaked almonds to make a nutritious almond butter. The soaking process makes the nuts easier to blend, creating a smooth and creamy nut butter.
- Salads: Toss soaked almonds into a nutrient-dense salad to add a slightly crunchy texture and increase its nutritional value.
- Smoothies: Blend soaked almonds into smoothie recipes to add vitamins, minerals, and protein. The almonds can also create a creamy texture.
- Snacks: Soaked almonds make a great snack on their own or added to a homemade trail mix with seeds and dried fruit.
A registered dietitian nutritionist (RDN) can help you safely incorporate soaked almonds into a well-balanced diet designed to meet your unique nutrition needs.
While soaking almonds may make them easier to chew and digest for some people, this step is not necessary to enjoy their full health benefits. Raw almonds are packed with nutrients that the body can utilize for various biological functions. For example, eating almonds can support heart health, blood sugar control, and weight loss efforts.
The soaking process increases their water content, which may enhance their flavor profile during chewing and their satiating effects. However, research is limited, and many supporting claims are anecdotal.
