Almonds are a nutrition-packed powerhouse and you must think of adding them to your diet every day. They are great for your heart and gut, make your bones stronger and skin smoother, and the high fibre content in almonds keeps you full for longer, making them an ideal snack option for those watching their weight.
However, if you have been wondering whether you should be eating them peeled or unpeeled, here’s the lowdown: unpeeled almonds retain all the benefits, while peeled ones lose some of the health benefits that are in its skin, like fibre and antioxidants.
Let's take a look at which one is better for you, why, and how to include them in your diet every day.
Peeled vs. unpeeled almonds: What’s the difference?
- Unpeeled almonds
Unpeeled almonds are packed with nutrients that are full of fibre, antioxidants and vitamin E, which protect your body oxidative stress and inflammation, according to a study published in Food & Function. The skin of almonds is rich helps with digestion and supports a healthy gut.
Studies suggest that consuming unpeeled almonds may help reduce LDL (bad) cholesterol levels while maintaining HDL (good) cholesterol.
Also read | 10 health benefits of almonds: soaked, raw, oil, milk, and more
- Peeled almonds
Peeled almonds, or soaked almonds, can be softer in texture, have a more neutral taste and may be preferred to those who have a sensitive stomach. While they still provide protein, healthy fats, and vitamins, they are slightly lower in antioxidants and fibre due to the removal of the skin.
Which is more beneficial?
Ultimately, both peeled and unpeeled almonds are beneficial, and your choice should depend on your personal preference or digestive needs. If you can tolerate unpeeled almonds, you’ll get more nutrients from them. However, if you prefer peeled almonds, you’re still getting most of the goodness almonds have to offer.
Benefits of almonds
- Almonds, whether peeled or unpeeled, are a nutrient-dense superfood that are good for you. They are packed with vitamin E, magnesium, protein, and heart-healthy fats. They are also useful in regulating blood sugar levels, as highlighted in a study published in the Journal of Nutrition.
- Almonds’ high fibre content improves the health of your gut while also keeping you full for longer and helping with weight management.
- The antioxidants and vitamin E in almonds are great for your skin.
- Additionally, the magnesium and phosphorus in almond makes your bones stronger, according to the Harvard T.H. Chan School of Public Health.
How to incorporate almonds into your diet
- As a snack: Eat a handful on their own or mixed with other nuts and seeds for a nutritious snack.
- In smoothies: Add almonds or almond butter to your morning smoothie for a protein and nutrient boost.
- As almond milk: If you are lactose-intolerant, almond milk acts as a great dairy-free substitute in your coffee, cereal, or baking.
- In baking: Use ground almonds in baking for a nutrient-dense flour alternative.
- In salads: Sprinkle chopped or slivered almonds on top of salads for a crunchy texture and added nutrition.
Whichever form of almond you choose, they are a great superfood to include in your diet every day.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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