Unpeeled almonds have more nutrients including antioxidants and fibre
Almonds are among the world’s most popular tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals—all of which are beneficial to your overall health and well-being. It is popularly believed that eating almonds early in the morning helps you strengthen your memory and cognition, apart from giving energy throughout the day.
Also, they are great for digestion and gut health and since almonds are a powerhouse of fibre, they help keep you full for longer, thereby boosting metabolism and helping in weight management. However, one question keeps popping into everyone’s mind: whether to eat almonds peeled or unpeeled? So, let’s decode which is better.
Peeled vs unpeeled almonds
According to studies, unpeeled almonds are a powerhouse of various macronutrients, including vitamin E and antioxidants, which help in digestion and boost immunity levels. Experts say the skin of almonds is the best source of fibre and regulates digestion, weight management, and blood sugar control.
Consuming unpeeled almonds also helps reduce bad or LDL cholesterol levels and maintains HDL or good cholesterol.
However, peeled almonds are super soft in texture and have a neutral taste, which can be incorporated into any kind of dish as well. While they are packed with healthy fats, vitamins, and protein, peeled almonds are low in fibre and antioxidants due to the skin’s removal.
Which ones should you consume?
Experts say both peeled and unpeeled almonds are rich with benefits but your choice should depend on your personal preference or digestive needs.
If you do not have a sensitive stomach and digestion, you must eat unpeeled almonds, as they provide more nutrients. However, if you prefer peeled almonds, you will still get a lot of goodness these nuts have to offer.
Health benefits of eating almonds
A few health benefits of almonds include:
Help regulate blood pressure
Almonds have high magnesium levels, which help lower blood pressure. High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure. Also, experts say a deficiency in magnesium is linked to high blood pressure.
You must eat one to two servings of almonds to help you meet the recommended daily magnesium intake naturally.
Prevent harmful oxidation of LDL cholesterol
Almonds do more than just lower LDL levels in your blood. Experts say the nuts are helpful in protecting LDL from oxidatio crucial step in the development of atherosclerosis or the narrowing of arteries caused by fatty plaque buildup on the artery wall lining.
The skin of almonds is loaded with polyphenol antioxidants, which prevent the oxidation of cholesterol in test tubes and animal studies.
Reduce hunger and cravings
For those looking to lose weight, almonds are the best snacks. They are loaded with protein and fibre, which increase feelings of fullness, helping prevent you from overeating.
Help control blood sugar levels
Almonds are low in carbs but rich in healthy fats, apart from other macronutrients. And so, it makes them a perfect choice for those who have diabetes, as it helps lower blood sugar levels.
Easy ways you can incorporate almonds into your daily diet
As a snack
Eat a handful or mix it with other nuts and seeds for a nutritious snack.
In smoothies
Add 2-3 almonds to your morning smoothie for a protein boost.
As almond milk
For those who are lactose intolerant, almond milk is the best dairy-free substitute for your coffee or cereal.
Baking
You can add 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.
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