More and more diet plans for weight loss include the daily consumption of almonds. They are delicious, and most importantly, they have numerous advantages for our health. However, many people avoid eating almonds because they have a hard texture and are difficult to chew. Almonds soaked in water are soft and even tastier.
Almond consumption stimulates weight control mechanisms, so people who regularly eat almonds have a lower risk of being overweight and obese.
In this article:
- Almonds for weight loss
- How to choose the best quality almonds?
- How many soaked almonds should you eat per day?
- How to soak almonds in water?
- How to include soaked almonds in the diet for weight loss?
- Health benefits of soaked almonds
- Can almonds be bad for you?
ALMONDS FOR WEIGHT LOSS
Almonds are a nutritional powerhouse, with essential nutrients and vitamins that make them an ideal addition to a healthy weight loss plan. Their high fiber content contributes to increased satiety and reduced hunger. Notably, recent analyses of nut studies underscore that almonds are the sole nut proven to effectively reduce body weight and fat mass.
In the pursuit of weight loss, choosing foods that provide sustained energy and keep cravings at bay is crucial. Almonds serve as an excellent snack option during moments of hunger between meals. A handful of soaked almonds satisfies your desires and supports your overall health goals.
Research into the impact of almonds on weight loss reveals that those who incorporate almonds into their diet experience significant reductions in body weight, body mass index (BMI), and waist circumference.
It’s important to note that while almonds offer valuable benefits, achieving substantial results requires a comprehensive approach. Merely adding almonds to your diet won’t bring about dramatic changes. However, substituting unhealthy snacks with a handful of soaked almonds or incorporating almonds into meals like oatmeal for breakfast can yield noticeable improvements over time.
HOW TO CHOOSE THE BEST QUALITY ALMONDS?
California currently produces 80% of the world’s almonds, and Californian almonds are considered the best.
When buying almonds, make sure they are organic and non-GMO. Avoid those with flavors like chocolate or chili. If you want to lose weight, buy them raw. Quality almonds bring numerous health benefits, so you should buy them wisely.
HOW MANY SOAKED ALMONDS SHOULD YOU EAT PER DAY?
Soaked almonds are an excellent food choice for weight loss, but they are also high in calories, so we should be careful about the amount we consume during the day. If you eat too many almonds, you may even gain weight.
Knowing the exact amount of soaked almonds we should eat daily is crucial if we want to lose weight.
The Dietary Guidelines for Americans recommends 1 ounce of almonds as a standard serving, and that’s about 23 almonds or 1/4 cup or handful.
The table below shows what the recommended amount of almonds contains.
The recommended amount of almonds
| One serving of almonds | |
| Calories | 165 |
| Protein | 6 g |
| Fat | 14 g |
| Fiber | 3 g |
| Carbohydrate | 6 g |
HOW TO SOAK ALMONDS IN WATER?
We recommend soaking them overnight before consumption if you want to enhance the flavor of almonds. Here is the best way to soak almonds in water:
Place the almonds in a bowl of warm, but not hot, water so that the water covers them completely. Leave them overnight or at least 8 hours in a covered bowl. Drain, rinse, and dry them the next day with a paper towel. If you wish, you can also peel them.
After they are dry, store the almonds in an airtight container in the refrigerator. It is best to use them prepared in this way within seven days.
Besides being a perfect snack, soaked almonds are a great addition to oatmeal and various healthy meals, and they can also be used to make homemade almond milk.
Recipe for the most delicious almond milk:
Rinse the pre-soaked almonds and put them in a blender. Pour 1 cup of fresh water on 1/4 cup of soaked almonds. Add a pinch of Himalayan salt. You can also add sweeteners such as honey. Blend for a few minutes until it gets a creamy texture. Finally, strain the almond milk using a nut-milk bag or cheesecloth. If you decide to make larger quantities of almond milk, pour it into glass bottles and keep it in the refrigerator. Use it within 2 to 3 days.
HOW TO INCLUDE SOAKED ALMONDS IN THE DIET FOR WEIGHT LOSS?
You can read above how easily you can make delicious almond milk from soaked almonds. We also mentioned that almonds are a perfect snack to lose weight. We suggest you pack almonds and various dried fruits in a small lunch box to take with you when you go out. So you always have a healthy snack ready when you feel hungry.
Here’s how you can enrich other meals during the day with soaked almonds:
- Breakfast – add soaked almonds to your oatmeal or make a fantastic smoothie with banana, soaked almonds, almond milk, and blueberries.
- Lunch – add soaked and chopped almonds to your favorite salad
- Dinner – sprinkle almonds on steamed vegetables
Easily reach your ideal body weight by enjoying delicious soaked almonds every day.
HEALTH BENEFITS OF SOAKED ALMONDS
Apart from being your allies in the fight to achieve the desired body weight, almonds have numerous positive effects on your health.
Almonds and cardiovascular health
Studies have shown that a diet rich in almonds can help patients with cardiovascular and heart disease. The main risk factors for these diseases are high LDL cholesterol and low HDL cholesterol. Daily consumption of almonds reduces LDL-C, or “bad” cholesterol, but also maintains HDL-C, or “good” cholesterol. This is why soaked almonds are excellent for cardiovascular health.
Almonds and brain health
Nuts, including almonds, are a rich source of vitamin E, unsaturated fatty acids, minerals, and antioxidant compounds linked to slower rates of cognitive decline and a reduced risk of dementia. A diet based on an optimal intake of nuts is a proven strategy for maintaining brain health.
Almonds and blood sugar
Almonds are foods rich in magnesium, and 100 g of soaked almonds contains about 270 mg of magnesium. Low levels of magnesium are associated with type 2 diabetes mellitus. Experts emphasize the importance of consuming magnesium-rich foods such as almonds to prevent type 2 diabetes mellitus in at-risk people.
The anti-inflammatory properties of almonds
The most common causes of inflammation are viruses, bacteria, fungi, and external injuries. Symptoms include exhaustion, fever, and changes in the blood.
Almonds contain arginine, Mg, and vitamin E, which are known for their anti-inflammatory properties. Studies confirm that a diet rich in almonds significantly affects inflammatory markers, i.e., can reduce serum CRP.
Almonds can improve our mood
Low serotonin levels are known to lead to low mood, even cognitive impairment, and poor memory. Almonds can help us increase serotonin levels naturally, and they act as natural antidepressants. Soaked almonds contain the amino acid tryptophan, which increases the level of serotonin, thereby improving our mood.
If you want to know what other foods help with the production of serotonin, check out our article The best ways to beat a bad mood naturally.
Soaked almonds and skin health
Almond oil is widely used in the cosmetic industry to make anti-wrinkle and dry skin products.
Almonds contain vitamins E and K, which promote skin regeneration. They can make our skin glow and smooth. However, not only creams based on almonds are enough for the skin’s health and elasticity. Soaked almonds should be included in our daily diet.
CAN ALMONDS BE BAD FOR YOU?
Although allergies to different types of food have been on the rise in recent years, research shows that allergies to almonds are rare.
Allergies to nuts, including almonds, can cause symptoms such as stomach pain, vomiting, itchy skin, rash, runny nose, and difficulty breathing. In severe cases, loss of consciousness may occur.
Unfortunately, the only option is to avoid the source of the allergen. People allergic to nuts should not eat almonds or products containing them.
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Most people consider almonds soaked in water even tastier than raw ones. Whether you like them soaked or not, almonds are one of the healthiest foods you can include in your diet if you want to lose weight.
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