Soaked almonds are made by immersing raw almonds in water for several hours or overnight, with the intention of making them softer and easier to digest. It’s a traditional practice in many countries, such as India, but its purported health benefits appeal to almond lovers worldwide. However, more research is needed to understand water’s effect on these tree nuts and their nutritional benefits.

Almonds are often hailed as a powerhouse food, rich in healthy fats, plant-based protein, fiber, and antioxidants. They’re a versatile nut that offers many health benefits, including support for heart health, blood sugar control, weight management, and digestive health. They’re packed with vitamins and minerals essential to many biological systems, and their flavor lends an enjoyable experience to various snacks and meals.

Many anecdotal claims suggest soaking or activating almonds increases the bioavailability of their nutrients by leaching a plant compound called phytate from the nut. However, current clinical research says otherwise.

Phytate, or phytic acid, is often called an “antinutrient” because it binds with various nutrients and inhibits their absorption in the body.

While almonds contain a notable amount of phytate, current studies show that the soaking process does not significantly reduce phytate concentrations. “Antinutrient” is also a controversial term that is not widely recognized by healthcare professionals.

Still, allowing raw almonds to steep in water for an extended period may naturally influence their texture, making them easier to consume and enjoy the nuts’ health benefits.

May Improve Digestibility

Soaking almonds before eating them may improve their digestibility. Research shows that due to their low moisture content, almonds absorb water during the soaking process. As they absorb the liquid, their firm texture softens.

People who experience gastrointestinal discomfort when eating raw nuts may tolerate the softer texture more easily. However, research is limited, and results may vary. A registered dietitian can help you incorporate almonds safely to maximize their benefits.

May Boost Their Flavor

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 taste substances to the mouth’s saliva receptors.

The improved chewability of soaked almonds may enhance the mouth’s ability to recognize their flavor, highlighting them as a delicious snack.

May Help Manage Cholesterol Levels

Almonds are loaded with antioxidants that help fight against oxidative stress and improve cholesterol levels.

A clinical study found that patients with a history of coronary artery disease experienced improved high-density lipoprotein (HDL) levels when they consumed 10 grams (g) of soaked almonds in the morning. Participants also saw improvements in their total cholesterol, triglycerides, and low-density lipoprotein (LD) cholesterol levels.

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. For instance, while the nutrient ratio will vary for soaked almonds, one ounce (oz) of dry roasted almonds provides 45% of the recommended Daily Value for vitamin E.

May Support Weight Loss

Including soaked almonds in a healthy, well-balanced diet may support weight loss efforts.

A meta-analysis of 20 randomized control trials found that almonds significantly lowered the average mean body mass more than any other nut. Other clinical studies further supported these claims, finding that almonds decreased body and fat mass more than walnuts and pistachios.

Research specifically on soaked almonds and their influence on weight management is limited. However, one study found that consuming 10 g of soaked almonds before breakfast for at least 12 weeks can improve weight loss. Raw almonds are a satiating food, and soaking them in water increases their water content and filling nature.

May Improve Blood Sugar Control

Almonds have long been praised for their purported role in blood glucose (sugar) control. They are a low glycemic index (GI) food, rich in fiber and plant-based protein. They are an excellent source of magnesium, which has been linked to improved glucose metabolism. Plus, their healthy fats contribute to feelings of fullness and help prevent overconsumption of carbohydrates.

While research on soaked almonds is limited, one study found that consuming almonds improved various parameters of glucose metabolism. For example, almond consumption was linked to reduced hemoglobin A1C, which measures the average blood glucose levels over two to three months.

Soaking almonds is a simple practice of allowing raw almonds to soak in plain water for several hours or overnight. There’s no standard method, as soaking times may vary, but consider these tips on how to soak almonds:

1. Choose the almonds: Opt for raw, unsalted almonds for soaking. While research on soaked almonds is limited, most studies use whole almonds. However, you may also use sliced almonds if preferred.
2. Rinse the almonds: Place the almonds in a colander and rinse them thoroughly under cool water to remove dust or impurities that may be on the outside of the nut.
3. Submerge the almonds: Place your almonds in a bowl with enough water to submerge them completely.
4. Soak the almonds: Soaking time can vary, depending on your preferences. There’s no standardized time for soaking almonds. However, most anecdotal experiences highlight the need for at least 8-12 hours in room temperature water, and many suggest soaking overnight.
5. Drain and rinse the almonds: After soaking, drain the almonds and rinse them again to remove any dust that may have settled on the outside.
6. Peel the almonds: This step is optional. However, if you prefer peeled almonds, you can gently squeeze the soaked almond to remove the outer skin.
7. Dry the almonds: This is also optional. If you plan to store the soaked almonds for later use in a recipe, consider patting them dry with a clean paper towel or allowing them to air dry on a baking sheet.
8. Enjoy or store the almonds: Enjoy the soaked almonds immediately, or place them in an airtight container and store them in the refrigerator.

It is not necessary to soak almonds before eating them to reap their maximum health benefits. Raw almonds offer many, if not all, of the same nutritional benefits as soaked almonds.

Research also suggests that antinutrients aren’t likely to cause adverse effects in most adults eating a balanced diet. Science indicates the benefits of these nutrient-dense foods outweigh the purported risks of antinutrients.

Some individuals may prefer soaked almonds. For example, people with dental sensitivities may find soaked almonds easier to chew, and people with sensitive digestive systems may be able to tolerate soaked almonds better than raw almonds.

Soaked almonds can be a fantastic way for people with digestive sensitivities to enjoy the health benefits of raw almonds. If you’re incorporating soaked almonds into a well-balanced diet, consider these tips:

• Smoothies: Blend soaked almonds into various smoothie recipes to add vitamins, minerals, and protein. The almonds’ healthy fats can also create a creamy texture.
• Salads: Toss soaked almonds into a nutrient-dense salad to add a slightly crunchy texture and increase its nutritional value. Almonds pair well with several dressing types, so crafting a salad that fits your taste preferences is easy.
• Baking: Add soaked almonds to various baking recipes. They can provide a nutritional boost to baked goods such as muffins, breads, and granola.
• Snacks: Soaked almonds make a great snack on their own or added to a homemade trail mix with seeds and dried fruit.
• Breakfast cereals: Sprinkle soaked almonds into cereal or oatmeal for extra crunch.
• Nut butters: Blend soaked almonds to make a nutritious and delicious homemade almond butter. The soaking process makes the nuts easier to blend, creating a smooth and creamy nut butter.

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 individuals, it is not necessary to reap 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.

Soaking almonds in water may improve their digestibility for people who typically experience discomfort with raw nuts. The soaking process also 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.