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To peel or not to peel – that is the question!

Almonds, which are one of the most common nuts and a good choice for a healthy diet, have had the internet divided when it comes to their consumption. Almonds have a high content of monounsaturated fats, fiber, protein, and various essential nutrients. These nutrients contribute to improved heart health, blood sugar control, bone health, and digestion, while also supporting energy levels and potentially aiding in weight management. But how do we consume soaked almonds ? Do we let the skin stay, or should we peel it off?


How to eat almonds ?

Almonds can be eaten raw, roasted, or soaked, and they can be incorporated into various dishes. Soaking almonds overnight can improve digestibility and nutrient availability. Moreover, almonds can be enjoyed as a snack on their own or combined with other nuts, seeds, or dried fruits.

Apart from these options, almonds can be blended with water to make a plant-based milk alternative, and can be processed into almond butter, which can be spread on toast or used as a dip.


The ‘proper’ way of eating almonds:

The ‘proper’ way to eat almonds depends on personal preference and desired benefits. While you can eat almonds with or without the skin, soaking and peeling them can enhance digestibility and nutrient absorption. Unpeeled almonds retain more fiber and antioxidants, while peeled almonds might be easier for some to digest.


Peeled v/s unpeeled almonds: What’s the difference?

Peeled almonds (also called blanched almonds ) have their outer skins removed, while unpeeled almonds retain their skins. The main difference lies in the nutritional content and digestive ease: unpeeled almonds contain more fiber and antioxidants, while peeled almonds are generally easier to digest.


Almonds with the skin (Unpeeled):

An unpeeled almond is simply an almond that retains its outer skin, also known as the hull or outer layer. This skin is a natural part of the almond and is often left on for its added nutritional value, which includes fiber and antioxidants.


Nutritional benefits:

Higher fiber and antioxidant content: The skin contains a good source of fiber and antioxidants, which aid in digestion and support a healthy gut and can help protect the body against oxidative stress and inflammation.

May contribute to a feeling of fullness: The fiber in the skin can help you feel more satisfied.

May be more beneficial for those with good digestion: If you have a healthy digestive system, the skin can be a good source of nutrients.

Taste and texture: Some people prefer the slightly bitter or earthy taste of the skin, while others find it difficult to digest or prefer the smoother texture of blanched almonds (almonds with the skin removed).

Choosing almonds: The choice between unpeeled or peeled almonds is personal preference. Both offer health benefits, and the decision depends on individual taste and digestive tolerance.

Considerations:

May be more difficult to digest for some: Some individuals may find the skin difficult to digest.

May contain tannins: Almond skins contain tannins, which can interfere with nutrient absorption. Soaking and peeling can help with this.

May have a slightly bitter taste: Some people find the skin to be bitter.


Almonds without the skin (Peeled):

Peeled almonds, also known as blanched almonds, are almonds that have had their outer skin, or hull, removed. This process, often done by soaking almonds in hot water or boiling water, can result in a smoother texture and lighter color compared to unpeeled almonds. While still providing protein, healthy fats, and vitamins, peeled almonds are slightly lower in antioxidants and fiber, as these are primarily found in the skin.


Nutritional value: Peeled almonds are still a good source of protein, fiber, antioxidants, and minerals, though the antioxidant and fiber content is slightly lower than in unpeeled almonds.

May be easier to digest: Some people find peeled almonds easier to digest.

May improve nutrient absorption: Soaking and peeling can help remove tannins and other compounds that might interfere with nutrient absorption.

Appearance and texture: Blanched almonds are said to have a smooth texture and a lighter color compared to unpeeled almonds, which retain their skin.

Soaking and peeling: Soaking almonds in water can make them easier to peel, and this method is often preferred over using boiling water, as it may not soften the almonds too much.

Considerations:

Loss of fiber and antioxidants: Peeling removes the skin, which contains fiber and antioxidants.

May be less satisfying for some: The lower fiber content might lead to less of a feeling of fullness.


Unlike unpeeled almonds, the peeled ones are commonly used in various culinary applications, including baking, confectionery, and as a topping for salads or other dishes. They can also be used to make almond flour or almond paste.

According to the National Institutes of Health (NIH), the process of blanching almonds to make them peeled can produce byproducts like blanched water and almond skins, which can be used in various ways. As per NIH, almond skins, rich in fiber and phenols, have potential for use in functional foods, nutraceuticals, and food additives, promoting sustainable food systems.