Soaked Almonds Benefits You Can't Ignore - A Key To Optimal Health!
Introduction:- Gains From Eating Nuts Like Soaked Almonds:
Nuts are good sources of healthy fats, proteins, fibre, vitamins, and minerals. Walnuts, Almonds, Pistachios, Hazelnuts, Macadamia nuts, etc., are some famous nuts eaten worldwide. Nuts soaked in water, like almonds, walnuts, Cashews, etc, ease digestion and better absorption. For example, soaked almonds benefit our health more positively than raw almonds.
Each type of nut nurtures your body with a specific nutritional profile. Thus, eating a handful of different kinds of soaked nuts in the morning benefits your overall health.
The most consumed nut among all tree nuts is “Almonds”. Because of their healthfully packed and rich sources of healthy fats, fibre, proteins, antioxidants, and micronutrients like magnesium, calcium, selenium, etc., along with their crunchy taste, almonds are consumed more than any other nuts worldwide.
Almonds, also known as ‘Badam’, are versatile nuts that can be enjoyed as a snack or incorporated into various culinary creations. However, the health benefits of soaked almonds surpass those of raw almonds. In this post, we delve into the advantages of soaked almonds, their nutritional profile, the step-by-step process of soaking almonds, and the myriad ways you can incorporate them into your diet.
What are Soaked Almonds, and Why do nutritionists recommend soaking almonds overnight?
Soaking Almonds is an old-fashioned practice. Soaked almonds are almonds submerged in water for a specific time. Usually, soaking almonds overnight is a good practice.
You can also soak almonds in water for 8 to 12 hours. Another way is to soak the almonds in hot water and then remove the skin. This almonds are called Blanched Almonds.
Nutritionists recommend soaking almonds in water because it makes them more nutritious, removes tannins, is easy to digest, and improves nutrient absorption. Soaking almonds overnight can boost the vitamin E content in the almonds.
Tracking down the Benefits of Soaked Almonds:-
There are many benefits of soaking almonds over raw almonds. In fact, it is good to soak every nut before consuming it. Soaked almonds offer many benefits for your body, as follows:
1.) Soaking Almonds amplifies flavour and texture:
That means soaking the almonds converts the almond’s hard texture to soft. Also, it makes the taste of almonds less bitter than raw or dry almonds. This makes almonds easier to chew and more delightful to eat.
2.) Comfortable to digest:-
Eating soaked almonds is beneficial for people with sensitive digestive systems. People suffering from gas, bloating, and easily upset stomachs may consume soaked and peeled almonds.
Because of their soft texture, soaked almonds are easy to chew and digest, even for kids and older people.
3.)Ease in better absorption with the removal of antinutrients:-
Antinutrients like tannins, a polyphenol compound, are present in almond skin and other plant-based foods. Those compounds obstruct easy digestion and absorption of nutrients effectively from the food into the body.
Moreover, soaked almonds ensure reduced phytic acid levels that block the absorption of bioavailability of nutrients like zinc, calcium, magnesium, etc. This decline of phytic acid levels in soaked almonds ensures essential absorption of nutrients by the body.
4.)Effective breakdown of fats:-
Soaking raw almonds releases an enzyme called “Lipase”. This lipase can easily break down fats present in almonds. This breakdown of fats helps in the absorption and digestion of fats in the body.
The effectiveness and activity of lipase depend on the temperature and pH level of water.
Peeling out the skin of soaked almonds is easy, and they are ready to be eaten for breakfast or as a snack. They can be added to make various delicious sweets and dishes like Halwa, added to oats porridge, and in smoothies, crushed, and added as toppings on multiple dishes.
Easy steps to follow for Soaking Almonds:
Step 1: Take a bowl and add a handful of raw or dry almonds to it. Now, add clean water to the bowl containing a handful of raw almonds.
Step 2: Add a pinch of salt and fill the bowl with water until the raw almonds in the bowl are completely covered with clean water.
Step 3: The almonds in the bowl should be submerged for up to 8-12 hours. You can also soak almonds overnight.
Step 4: Drain the water completely from the bowl after 8-12 hours of soaking almonds. Now, you can wash the almonds under the running tap.
Step 5: Now, the skin of the almonds is easily peeled out and ready to eat as a snack, including in smoothies, oatmeal, etc. You can also eat soaked almonds on an empty stomach in the morning.
Another method is to soak almonds in hot water for about 1 minute and then transfer them to cold water. Now, the skin of the almonds is easily peeled off. This process of soaking almonds is called “Blanching.” The colour of blanched almonds is a pale beige color.
Nutritional Facts of Almonds:-
Nutritional Value of Soaked Almonds:-
Screenshot Source: https://www.fatsecret.co.in/calories-nutrition/generic/soaked-almonds
Advantages of Soaked Almonds over Raw Almonds
Soaked Almonds:-
- ) Soaked Almonds are easy to chew and digest.
- ) Soaked Almonds soften the skin and texture. It is easy to remove the skin of soaked almonds.
- ) “Lipase”, an enzyme that is released during soaking, can easily break down the fats contained in almonds.
- ) Soaked Almonds have a low “Glycemic Index” (GI)” compared to raw almonds.
- ) The water content of almonds increases after soaking in water, which can help hydrate the body.
- ) The antinutrients like tannins and phytic acids are removed from the almonds, which in turn helps in better absorption of nutrients.
- ) Soaked almonds are soft and have a less bitter taste than raw almonds.
- ) Soaked almonds have a butterier taste than raw almonds.
Dry Almonds:-
- When compared with soaked almonds, raw or unsoaked almonds are difficult to digest.
- The skin of unsoaked almonds cannot be removed easily.
- The fat-breaking enzyme is not released in unsoaked or dry almonds.
- The Glycemic Index (GI) of raw almonds is high when compared to soaked almonds.
- Raw almonds contain only 5% of water content.
- Antinutrients like tannins and phytic acid are present in raw almonds, which may obstruct the absorption of nutrients contained in almonds.
- Raw almonds are complex and much more bitter than soaked almonds.
- Raw almonds have less buttery taste than soaked almonds.
Unlocking the Health Benefits of Soaked Almonds
Soaked Almonds Benefits for Men and Women:-
Soaked almonds provide many healthful benefits to men and women. Since they are easy to digest and nutrient-packed, they fulfill the nutrient levels in the body. So incorporating soaked almonds as a part of your diet can provide a wide range of health benefits for both men and women, including improved heart health, better digestion, weight management, brain function, and bone strength.
Almonds are heart-friendly food. Soaked almonds contain monounsaturated, polyunsaturated fatty acids. Studies suggest that these reduce bad cholesterol (LDL) and aid heart health in both men and women.
Because of the reduction in phytic acid levels from soaking almonds, the nutrients present in almonds are easy for the body to absorb.
Almonds contain Vitamin E, a powerful antioxidant. When almonds are soaked, these nutrients ensure better availability to the body.
Vitamin E is well-known for reducing oxidative stress and inflammation in the body. Furthermore, Vitamin E significantly improves skin health by giving both men and women a youthful look when consumed daily.
Vitamin E, present in soaked almonds, reduces signs of ageing, acne, and wrinkles on the skin. Vitamin E also promotes brain health by supporting better cognitive functions and improving memory and concentration.
Women who are suffering from pre-menstrual symptoms like bloating, loss of appetite, and back pain should consume soaked almonds as a part of their diet.
The micronutrients like Magnesium, Potassium, and plant-based protein present in soaked almonds help promote good heart health for men and women. They reduce cholesterol levels, regulate Blood pressure (BP), and prevent heart disease.
The abundant healthy fats like omega-3 fatty acids, omega-6 fatty acids, and protein present in soaked almonds benefit your body with sustainable, long-lasting energy.
Both men and women who do workouts and exercises in the gym benefit from the consumption of soaked almonds. The protein content in soaked almonds helps them in muscle recovery and repair after workouts and also gives them long-lasting strength.
To have strong bones, eating a handful of soaked almonds can be a good idea for both men and women. Soaked almonds contain calcium and phosphorous, reduce the risk of osteoporosis, and assist you in maintaining good bone health.
Soaked almonds can aid both men and women who strive to reduce overweight. Since almonds are rich in fiber and healthy fats, they promote a feeling of fullness when consumed as a snack or as part of your diet.
Soaked Almonds Benefits for Heart:-
Eating nuts like almonds that are soaked overnight is good for heart health. Because soaked almonds increase the bioavailability of nutrients present in them.
There are some crucial nutrients present in soaked almonds that play a significant role in promoting heart health. Nutrients like Vitamin E, Healthy fats, Fiber, and Antioxidants are some of those.
Role of Vitamin E in promoting Heart’s Health:-
♦) Vitamin E is an antioxidant. This antioxidant fights against free radicals and reduces oxidative stress. This, in turn, protects the blood vessels and supports healthy blood flow in the heart.
♦) Endothelial cells form a thin layer on the inner surface of blood vessels. Vitamin E helps protect these cells from harmful free radicals; in other words, it reduces oxidative stress. Thus keeping your heart’s blood vessels healthy.
♦) Vitamin E relaxes the muscles in the vessel walls and helps the blood vessels to widen, ensuring proper blood circulation. This widening of blood vessels is called Vasolidation.
♦) Better functioning of endothelial cells and proper widening of blood vessels leads to smooth and efficient blood flow throughout the body.
♦) Sufficient Vitamin E intake promotes proper blood flow, minimizing the risk of heart blockages and cardiovascular diseases like heart attacks and strokes.
Magnesium:
♦) Magnesium plays a crucial role in promoting good heart health. A good heart. Magnesium promotes Vasolidation, which means the widening of blood vessels. As a result, the blood flows smoothly through the vessels, reducing the risk of heart disease.
♦) Sufficient Magnesium Intake minimizes the risk of heart attack, heart stroke, and blood pressure.
Essential Antioxidants:-
♦) Soaked almonds include antioxidants like polyphenols, flavonoids, and carotenoids. Antioxidants possess anti-inflammatory properties that reduce inflammation and aid in preventing the progression of atherosclerosis.
♦) Antioxidants also reduce oxidative stress. Studies show that the antioxidant content of almonds improves blood vessel function and cholesterol levels.
Healthy Fats in Soaked Almonds:-
♦) Healthy fats like polyunsaturated and monounsaturated fatty acids are suitable for the heart’s health. These fats have anti-inflammatory properties that lower inflammation.
♦) Healthy fats in soaked almonds promote blood vessel elasticity and adequate blood flow.
Soaked Almonds Benefits for the Brain:-
The human brain is one of the most important parts of our body. For the effective functioning of the brain, maintaining brain health by including brain-boosting foods in your daily diet is essential.
Consuming brain-boosting foods such as Green veggies, berries, nuts, sprouts, green tea, etc is essential. Adding brain-supporting foods to your diet enhances cognitive function and reduces the risk of neurodegenerative diseases.
When it comes to nuts, including soaked almonds as a part of your balanced diet enriches your brain with antioxidants like Vitamin E, Magnesium, Riboflavin, healthy fats, etc, that help in brain growth and functioning.
Vitamin E for Brain Health:-
The prominent role of Vitamin E present in soaked almonds is to support brain health by improving memory and cognitive functions. The bioavailability of vitamin E is increased in soaked almonds than regular almonds.
Together with fiber, protein, healthy fats, and some micronutrients, vitamin E supports overall brain health.
Vitamin E enhances the brain’s cognitive functions like learning, decision-making, problem-solving, ability to focus, etc. Vitamin E aids in preventing cognitive decline with ageing.
Vitamin E exhibits antioxidant and anti-inflammatory properties. Inflammation in the brain is linked with the development of neurodegenerative diseases. Vitamin E, with its anti-inflammatory properties, reduces inflammation, minimizing the development of neurodegenerative diseases.
The antioxidant properties in vitamin E shield the cells in the body, including the brain cells, from free radicals that damage cells.
Vitamin E in soaked almonds helps keep neurons healthy and communicate efficiently between neurons.
Impact of Magnesium on the Brain:-
Soaked almonds contain minerals like Magnesium, zinc, phosphorous, etc. The Magnesium in soaked almonds is a vital mineral that benefits brain health. In the brain, the communication between neurons happens with the help of neurotransmitters. These are like chemical messengers in the brain.
Neurotransmitters transmit signals in small gaps between neurons called synapses. Through this, the communication between the neurons and throughout the body is established. This communication allows the nervous system in the brain to regulate many bodily functions and responses.
Each neurotransmitter has its own influence on many physiological processes. Some of the essential neurotransmitters of the brain include Glutamate, Gamma-aminobutyric acid (GABA), Dopamine, Serotonin, etc.
Magnesium regulates neurotransmitters like dopamine, serotonin, and GABA, which are crucial for mood regulation, focus, and calmness. Eating soaked almonds that contain magnesium is good because it supports the brain’s cognitive functions.
As per the context of brain health, inadequate levels of magnesium lead to impaired cognitive functions like memory, processing speed, attention, etc.
The calming effect of Magnesium promotes relaxation in the nervous system, reducing anxiety and stress.
In order to protect the brain from inflammation and toxins like pathogens, there is a protective barrier called the “Blood-Brain Barrier.”
The Magnesium in soaked almonds helps to maintain the integrity of the barrier and prevents harmful substances from entering the brain by making the barrier solid and functional.
Furthermore, to minimize the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s, Magnesium, with its antioxidant properties, protects neurons from oxidative damage and free radicals.
Magnesium helps in the formation of new neural connections. The process of forming new neural connections is called Synaptic Plasticity. Forming new neural connections is vital for cognitive functions like learning and memory.
Another benefit of Magnesium is that it assists in the production and functioning of neurotransmitters. Enzymes are involved in creating neurotransmitters, which ensure the effective transmission of signals. Magnesium, as a cofactor, enables enzymes to work correctly.
Riboflavin:-
Riboflavin is nothing but vitamin B2. The main role of riboflavin is to convert carbohydrates into energy. It acts as a coenzyme in various biochemical reactions that convert carbohydrates into ATP (Adenosine triphosphate.)
This ATP is the primary energy carrier in cells. The conversion of carbohydrates into ATP is necessary because ATP provides essential energy for many cell functions.
This energy is essential to support the brain’s cognitive functions, memory, and overall brain health. Riboflavin in soaked almonds ensures proper communication within the brain by strengthening the nerve cells.
L-Carnitine:-
This compound present in soaked almonds does some crucial tasks in the brain. They are:
1.) Vital for Mitochondrial function, which is the powerhouse of cells
2.) Supports Energy production
3.) Helps in the formation of acetylcholine, a neurotransmitter involved in memory and learning.
Energy Production:- L- Carnitine transports fatty acids into the cell’s mitochondria. Mitochondria is the powerhouse of cells where these fatty acids transported by L-Carnitine are burned to produce energy.
The brain needs a lot of energy to perform normal brain activities and cognitive functions correctly. L-carnitine ensures that brain cells have the energy to perform their tasks.
Protect Brain cells:- L-carnitine exhibits antioxidant properties. It shields brain cells from damage caused by free radicals, which are unstable molecules. These free radicals harm cells and contribute to aging and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Effects neurotransmitters like acetylcholine:- L-carnitine influences neurotransmitters like acetylcholine, which are important for learning and memory. By supporting the production and function of neurotransmitters, L-carnitine enhances cognitive abilities.
Healthy Fats:
Healthy Fats help the cell membranes from being too rigid or too permeable (passable), thus keeping the contents in the cell separate from the external environment.
In the brain, maintaining the integrity and fluidity of the cell membrane is essential for proper signal transmission, which can be achieved with healthy fats. The integrity of the cell membrane is achieved by making the cell strong and functional.
The flexibility of fluids is essential for the proper functioning of membrane proteins that regulate the flow of substances in and out of the cell.
Omega-6 Fatty Acids:
Soaked almonds include healthy fats such as monounsaturated fatty acids and polyunsaturated fatty acids. These healthy fats offer many benefits to the brain when soaked almonds are consumed daily.
Soaked almonds contain linoleic acid, an omega-6 fatty acid essential to our body. These omega-6 fatty acids have multiple double bonds in its structure.
Omega-6 fatty acids must be obtained from the food we eat, such as nuts, seeds, etc., because our body cannot produce omega-6 fatty acids on its own.
Omega-6 fatty acids like linoleic acid regulate inflammation in the brain, support different metabolic functions, and facilitate cell signalling that ensures proper communication between the brain’s cells.
This linoleic acid plays a major role in the formation of cell membranes. These cell membranes are the protective outer layers of the cell.
The linoleic acids are combined to form a major structural component of the cell membrane called “Phospholipids”. Linoleic acid is vital in producing other crucial lipid molecules involved in various biological processes.
Omega-9 fatty acids: Soaked almonds contain monounsaturated fatty acids (MUFA) in the form of oleic acid, a type of omega-9 fatty acid.
Depression and anxiety may be reduced with omega-9 fatty acids as they positively influence moods and emotions.
Omega-9 fatty acids have a significant role in the production of neurotransmitters and hormones.
Chronic inflammation in the brain leads to neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases.
Omega-9 fatty acids like oleic acid have anti-inflammatory properties that reduce inflammation and minimize the risk of neurodegenerative diseases. Omega-9 fatty acids may help improve memory performance for individuals with Alzheimer’s disease.
Oleic acid also helps in the communication between the brain cells.
Soaked Almonds Benefits for Hair:
Soaked almonds are rich in vitamin B called “Biotin”. This biotin strengthens hair follicles, promotes healthy hair growth, and minimizes hair breakage.
Soaked almonds contain compounds that are essential for hair growth. Essential elements like omega-3 fatty acids, omega-6 fatty acids, Magnesium, and iron aid in proper hair growth.
These compounds nurture your hair follicles, improve texture, and repair damage.
Almond oil, which is extracted from a sweet variety version of almonds, is a treasure trove of antifungal, anti-bacterial, and anti-inflammatory properties.
It replenishes and moisturizes your hair and makes your hair shiny.
When almonds are applied as a paste or as almond oil, both work well for damaged hair and improve the texture and overall vitality.
Soaked Almonds Benefits in Pregnant Women:-
Soaked Almonds during pregnancy can feed pregnant women with essential nutrient levels. Almonds are rich in vitamins, minerals, fiber, folic acid, essential fats, and some amounts of Magnesium, calcium, and riboflavin.
The folic acid present in soaked almonds supports pregnant mothers by providing sufficient folic acid to the neural tube.
Insufficient folic acid levels in pregnant women result in improper organ growth in babies, like improper spine formation, etc. Having adequate folic acid prevents neural tube defects and helps a proper baby’s health.
The required daily intake of folic acid for pregnant women is about 400 micrograms.
The healthy dietary fiber, fat, and carbs present in soaked almonds are easy to digest and nurture a pregnant mother’s overall health. The antioxidants in almonds reduce oxidative stress and inflammation in the body.
During pregnancy, the iron requirements for pregnant women increase. 27 grams of iron is required daily for pregnant women. Deficiency of iron levels in the body leads to fatigue, weakness, and anaemia.
This deficiency can be replenished by eating soaked almonds as they contain iron and prevent developing “anaemia.”
Iron has a crucial role in making haemoglobin. This haemoglobin is responsible for the red colour of blood and also supplies blood to all parts of the body.
Pregnant mothers who are lactose intolerant can consume Almond milk as a substitute for dairy milk.
Almond butter, with its thick, smooth texture and rich in fiber is an excellent alternative to regular nut butters. Almond butter has more vitamin E, iron, manganese, and low saturated fat when compared to peanut butter.
The satiety index of almonds is high, which means eating almonds could give you a feeling of fullness for a longer time. Studies suggest that the satiety effects are due to its high fiber and protein content.
The high satiety index factor helps pregnant women to reduce their hunger cravings and prevent overeating. The prevention of overeating, in turn, reduces unhealthy, excessive weight gain.
Soaked Almonds Benefit in Reducing Weight:-
Consuming soaked almonds in the morning or as a part of your diet may help reduce excess weight. It also helps in reducing belly fat.
The protein and fiber present in soaked almonds is the main reason for the reduction of excess weight. When food containing proteins is consumed, your body burns more calories during digestion. This is called the “Thermic effect of food (TEF).”
Research shows that soaked almonds reduce bad cholesterol (LDL) while maintaining good cholesterol (HDL) in the body.
Eating protein-rich foods can help increase energy usage and support weight loss. Also, protein-abundant foods make you feel full, making you less likely to eat more.
In addition to protein, fiber fills your stomach, reduces calorie intake, lowers constipation, and improves bowel regularity. Fiber decreases heart disease risk by minimizing the bad cholesterol (LDL).
It also slows down the absorption of sugars in the food, thus helping people with diabetes. Some studies suggest that colorectal and other types of cancer rates decline with fiber intake.
Soaking almonds in water releases an enzyme called lipase that can break down the fats easily and enhance fat digestion. This supports overall metabolism, which can help with weight loss efforts.
Soaking almonds in water increases the water content in almonds. So, eating soaked almonds increases the hydration levels in the body. Staying hydrated controls hunger and reduces the desire to eat, thus controlling your appetite and helping you lose weight.
Soaked Almonds for Workout Recovery:-
Eating soaked almonds before a workout can help you with fast workout recovery. A study published in Frontiers of Nutrition shows this.
This randomized study was conducted for four weeks. Half of the participants were given two handfuls of almonds, and the other half was given an equal amount of dairy fat to eat daily.
Then, all the participants are made to do a 90-minute workout that is designed to create muscle soreness, muscle damage, and inflammation.
The group of participants who had eaten almonds before workouts had less muscle damage and fatigue and retained better strength after one day of recovery when compared to the other group who consumed dairy fat.
Also, the almond group has a 69% increase in Dy-home, a compound linked with lower insulin resistance, better cardiac function, and better utilization of fatty acids.
This study shows people who eat almonds before workouts are less prone to muscle damage, fatigue, and faster recovery.
Soaked Almonds Benefits for Skin:-
Soaked almonds are packed with some skin-beneficial compounds like Vitamin E, zinc, and linoleic acid that not only nourish your skin but also make your skin look beautiful.
Soaked almonds protect the skin against damage and also promote collagen production. Linoleic acid in almonds prevents skin dryness.
Vitamin E protects your skin from damage and keeps it hydrated. Also, zinc helps in healing and reduces inflammation. Fatty acids in almonds moisturize and nourish the skin. This nourishment leaves the skin smooth and healthy.
You can also enhance the skin benefits by adding some natural ingredients like honey, aloe vera, essential oils, and shea butter to soaked almonds.
Soaked almonds can act as a natural exfoliator, which means removing additional dead skin cells from your skin by using any of the physical, natural, or chemical substances.
When soaked almonds are applied gently on the skin, it helps cleanse the dead skin cells. This cleansing of dead skin cells makes your skin look clean and smooth without causing irritation.
For individuals with dry or mature skin, apply almond oil to the face to help retain moisture, minimize swelling and redness, and restore the skin’s natural protective layer.
DIY Soaked almonds face mask:-
One can easily make a face mask made out of almonds.
1.) Ground the soaked almonds together with yogurt and honey.
2.) Apply this blended almond paste on the skin and let it remain for 15 minutes.
3. Remove the paste by rinsing off your face with warm water.
Almonds face mask benefits:-
Both honey and yogurt are good moisturizers that give a cooling and soothing effect on skin which is especially benefit for irritated and sensitive skin.
Yogurt, with its antifungal and anti-bacterial properties, works against acne-causing bacteria that feed on clogged follicles and prevent pimples, inflammation, and cysts.
Yogurt contains proteins and vitamins that enhance good skin elasticity.
Lactic acid in almonds removes dead skin cells, hydrates the skin, and turns your skin look bright. It also gives a natural glow to your skin.
Honey exhibits antioxidant and anti-bacterial properties that protect the skin from environmental damage and help balance the skin tone.
Individuals who should avoid eating Raw and Soaked Almonds:
Eating soaked almonds in moderation or as directed by your dietician is always preferable. Avoid eating soaked or raw almonds for people suffering with
1.) Nut Allergies
2.)Gastrointestinal problems like bloating and constipation
3.)Individuals with kidney problems such as kidney stones
4.) People who consume high doses of Vitamin E supplements
5.) People who take High Blood Pressure (BP) medications.
Always consult your family doctor or dietician before including any food in your daily diet.
Conclusion:-
Eating Soaked almonds rather than raw almonds can benefit your health and overall well-being. Soaking almonds enhances the bioavailability of nutrients present in almonds that are soft and easy to digest. Soaked almonds are used in a variety of dishes, as well as sweets like Badam laddu, Smoothies, etc. Almond milk and Almond butter can be extracted and are preferable for people allergic to dairy products.
Soaked almonds have many health benefits for males and females. Together with healthy fats, fibre, Vitamin E, and Magnesium, it can nurture the main parts of the body, such as the heart, brain, skin, hair, etc.
People with diabetes can eat soaked almonds before meals, which lowers glucose spikes. Fitness Enthusiasts, Athletes, People looking for weight loss, Bodybuilders, older people, etc can eat soaked almonds for fast workout recoveries, injuries during exercises, and replenishing your body with energy. So make Soaked almonds as a part of your balanced diet. Happy Eating!
References:-
Jamshed Arslan, Touqeer Ahmed and Anwarul- Hassan Gilani, 2017. Soaked Almonds Exhibit Vitamin E-dependent Memory Protective Effect in Rodent Models. International Journal of Pharmacology, 13: 448-456.
URL: https://scialert.net/abstract/?doi=ijp.2017.448.456
Dietary Almonds Increase Serum HDL Cholesterol in Coronary Artery Disease Patients in a Randomized Controlled Trial1–3
- Jamshed Humaira
- Sultan Fateh Ali Tipoo
- Iqbal Romaina
- Gilani Anwar Hassa Open
- DOI:https://doi.org/10.3945/jn.114.207944
- URL: https://jn.nutrition.org/article/S0022-3166(22)08891-5/fulltext#secsect0002