Few people know that they can choose almonds for weight loss.
But, a study of one hundred overweight women found that those who ate almonds lost more weight than those who did not. The former even showed improvements in waist circumference and other health indicators.
However, this can only happen when done the right way.
But why do almonds help for weight loss when soaked in water? And what are the other benefits to our health when we eat almonds in this way?
I will help you answer all these questions in this article. So, let’s get started right away.
Why we should soak almonds in the water
Almonds in water are just a variation of raw almonds.
However, the benefits of soaked almonds are numerous compared to plain almonds.
They have more nutritional value and even help with pregnancy or cancer prevention. Almonds, in general, are excellent for our diet and health.
Almonds were famous in the diet of the ancient Egyptians and Indians as an extremely healthy snack.
They provide vitamins and minerals to the body such as magnesium, potassium, B and E, proteins, omega-3 fats, and amino acids.
Almonds are one of the best nuts available, and by eating only 4-6 almonds daily, you can benefit from all their essential properties.
How to soak almonds for weight loss and better health
It is a super-healthy food and contains phosphorus, zinc, soluble and insoluble fiber, and calcium.
To get 100% of their nutrients without burdening our stomachs, we should soak them for a few hours before eating them.
Like we do with beans, for example.
We should put the almonds in a bowl or glass with water and leave them for at least 8 hours.
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This way, we will help release their essential nutrients. In this way, we can also remove their brown skin easily before consuming them.
It is better to put them in water the night before, so you can eat them the next day.
One almond contains about 12 calories, and 100 grams contain 50 calories. So, eating only five almonds per day will add 60 calories but infinite nutrients to the body.
How almonds help in weight loss
Almonds are greatly beneficial for weight loss because they contain healthy fats.
Studies show that almonds reduce hunger and the immediate desire to eat.
It is an essential and healthy snack that will help reduce total calorie intake. In addition, the vitamin B they also contain will keep your metabolism at proper levels.
Considering their beneficial properties, soaked almonds are an excellent addition to an effective weight loss diet.
One study found a low-calorie diet with almonds (84 grams) increased weight loss by 62% compared to a complex diet rich in carbohydrates. (1)
Another study of one hundred overweight women found that those who ate almonds lost more weight than those who did not. The study even showed improvements in waist circumference and other health indicators. (2)
Despite their high-fat content, almonds are a food aid for weight loss.
9 more benefits of soaked almonds
#1 They significantly reduce the risk of heart attack
Studies have shown that those who consume almonds at least five times a week have a 50% reduced heart attack risk.
The significant vitamin E they contain can reduce heart attacks. Vitamin E can also reduce the c-reactive protein that usually causes problems in the arteries. (3)
According to a study published in the Journal of Nutrition, almonds are potent antioxidants. (4)
They prevent LDL (“bad”) cholesterol oxidation, helping protect the heart and cardiovascular system. Thus, they protect the heart and blood vessels from damage and the devastating effects of oxidative stress.
If you suffer from any form of heart disease, simply add soaked almonds to your diet to reduce the risks.
#2 Improve mood in pregnancy
Almonds contain vitamin E, and eating them will also help when pregnant.
This is unless there is an allergy to almonds or nuts in general.
They are very beneficial for pregnant mothers and the baby that will come, mainly when the fetus develops more slowly than it should.
Raw or soaked almonds are the best sources of folate. This vitamin helps significantly develop the baby’s brain and neurological system. Folate is also essential for preventing possible neural tube defects in the baby. (5)
You need about 400mcg of folate or folic acid to meet your baby’s requirements during pregnancy. (6)
According to a study, eating nuts in the shell during pregnancy will protect your baby from future allergies. (7)
#3 They enhance the activity of the brain
Almonds are sources of many nutrients essential for proper brain functioning, minimizing stress, and reducing insomnia.
They contain amino acids and healthy fats that help in better concentration.
In Ayurvedic medicine, almonds help to increase intelligence and longevity.
They are also rich in phosphorus which improves brain power, memory, and vision.
Researchers investigated the relationship between almonds and cognitive function and published the results in a Journal of Nutrition and Aging study. (8)
The conclusion is that besides vitamin E, folic acid, and fiber, almonds also contain phytochemicals. These act as antioxidants in the brain to fight inflammation.
The omega-3 polyunsaturated fatty acids also contain can delay age-related brain aging.
#4 Almond reduce bad cholesterol (LDL)
Almonds are an excellent source of monounsaturated fats, which help reduce bad cholesterol.
Eating a few almonds every day will reduce LDL to 8-12%.
When we soak almonds for a few hours, they release vitamin E. Vitamin E, and monounsaturated fats correct the blood’s “bad” cholesterol (LDL).
High LDL lipoproteins in the blood, known as “bad” cholesterol, are a well-known risk factor for heart disease.
Our diet can affect LDL cholesterol levels, and studies have shown that almonds help reduce it effectively.
Researchers conducted a 16-week study on 65 people with pre-diabetes. They found that a 20% calorie diet from almonds reduced LDL cholesterol levels by 12.4 mg/dL on average. (9)
Another study found that eating 42 grams of almonds per day reduced “bad” cholesterol by 5.3 mg / dL. (10)
At the same time, it maintained “good” HDL cholesterol levels significantly, while participants also reduced belly fat.
#5 They strengthen the bones
Almonds are a rich source of calcium that prevents osteoporosis and strengthens bones and teeth.
It also strengthens muscles and our musculoskeletal system in general.
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In addition, the potassium and magnesium they contain are crucial for maintaining strong bones.
The phosphorus almonds contain can significantly affect the strength and durability of bones and teeth. Phosphorus also helps prevent age-related conditions, such as osteoporosis.
According to research conducted at the University of Toronto, consuming a few almonds per day increases bone density. (11)
#6 Soaked almonds reduce the risk of cancer
According to Nobel Prize-winning American scientist and biochemist Edwin Krebs, cancer is a disease due to a lack of vitamins and especially some B vitamins. (12)
Almonds are an excellent source of B vitamins and flavonoids, which can significantly reduce the risk of breast cancer.
In addition, they contain boron which can protect against prostate cancer.
Almonds improve food circulation through the colon and thus prevent their accumulation and, later, potentially colon cancer.
The US National Cancer Center has conducted extensive research on the relationship between high-fiber diets and a reduced risk of colon cancer.
Research from Colima University in Mexico reveals a protective effect of some nuts on the development of breast cancer. Some of these nuts are almonds, walnuts, and peanuts. (13)
The results of the study state that nuts “significantly reduced the risk of breast cancer by 2-3 times”.
A systematic review by the Mayo Clinic reported that nuts, such as almonds, possess anti-cancer properties and may help reduce cancer risk. (14)
#7 They can help control blood sugar levels
Almonds are low in carbohydrates but high in healthy fats, proteins, and fiber.
Such vital nutrients make them an ideal choice for those with diabetes.
Another benefit of almonds is their extremely high magnesium content.
Magnesium is an inorganic component that participates in over 300 bodily energies, including controlling blood sugar. (15)
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Interestingly, 25-38% of people with type 2 diabetes are magnesium deficient. Correcting this deficiency can lower blood sugar levels and improve insulin function. (16)
So, foods high in magnesium, such as almonds, can help prevent metabolic syndrome and type 2 diabetes, major health problems.
#8 They help reduce the symptoms of chronic diseases
Almonds are an excellent source of antioxidants that can neutralize free radicals.
They can help you reduce the risk of developing chronic diseases, including heart disease and rheumatoid arthritis.
A study by Professor Lang Wu, published in the journal Nutrition Reviews, found that eating nuts such as almonds could help reduce the risk of cancer. (18)
Another study in rodents showed that soaked almonds release vitamin E, which significantly helps memory.
So, almonds soaked in water help to effectively improve memory impairment. This research covered small doses and only when consumed on an empty stomach. (19)
#9 They take care of the health of the skin
The nutrients of almonds promote new cell production in the skin and improve its texture.
Vitamin E prevents premature aging of our skin and acts as a powerful antioxidant. In addition, it removes free radicals that cause damage to the skin.
Eating just 4-5 almonds per day will help your skin stay soft, supple, and healthy, increasing collagen content.
The benefits of almonds are well known for the health of the skin.
The massage with almond oil is therapeutic and moisturizing, especially in newborn babies.
Research has found that almond oils are particularly beneficial in hand dermatitis and other skin diseases. (20)
Almond disadvantages and side effects
Like any other food, almonds can have disadvantages.
They contain oxalates, and too much of them can cause crystallization, leading to several problems.
People with kidney or gallbladder problems may need to avoid eating almonds in general. It is better to ask your doctor before consuming almonds in general.
Almonds are high in manganese, and 30 g. provides 0.6 mg of manganese. So, under normal circumstances, 1.8-2.3 mg of manganese per day helps the body function properly.
However, if you consume a lot of almonds daily, this may interact with other medicines.
Eating many almonds can cause constipation, bloating, and upset stomach, especially if you eat green salads, nuts, and fruits during the day.
The reason is that almonds contain much fiber, and our bodies cannot consume that much.
Conclusion for almonds for weight loss and other benefits
The above properties are just some of almonds’ multiple and vital properties, so soak them for a few hours before consuming them.
Drain and rinse the almonds. You can remove the peels and dry the almonds using a clean paper towel. Soaked almonds and nuts, generally, can be eaten immediately.
You may soak more almonds at once; however, after removing their skin, you must dry them and put in a glass jar.
You can keep them in the jar for up to a week without any loss to their nutritional value and benefits.
The almond content of minerals and vitamins is impressive and can help you prevent health and skin problems.
From weight gain and aging to osteoporosis, cancer, chronic diseases, and cognitive function.
Raw almonds are nutritious and benefit health, especially if we soak them.
However, as with any other food, BALANCE is always key!
Have you ever tried soaked almonds for weight loss?
Have you ever tried doing the above procedure with almonds for weight loss? Did you know the many important properties and benefits almonds can provide in your health and body?
Please leave your comments below!
I wish you the best of luck with your goals!