To peel or not to peel: Should almonds be eaten with or without their skins?

Almonds are a popular snack and ingredient in many recipes, and they offer numerous health benefits due to their high content of protein, fiber, and healthy fats. However, there is ongoing debate about whether almonds should be eaten with or without their skins. In this article, we will explore the pros and cons of eating almonds with and without their skins, and examine the scientific evidence to help you make an informed decision.

The Case for Eating Almonds with their Skins

Almond skins are rich in antioxidants, including flavonoids, phenolic acids, and polyphenols (1). These compounds have been shown to have anti-inflammatory properties and may help protect against chronic diseases such as heart disease, cancer, and cognitive decline (2, 3). Additionally, almond skins contain prebiotic fiber, which can help support the growth of beneficial gut bacteria (4).

The Case for Removing Almond Skins

On the other hand, some people prefer to remove almond skins because they can be bitter and astringent, which may not be appealing to everyone. Additionally, almond skins may contain phytic acid, a compound that can inhibit the absorption of minerals such as zinc, iron, and calcium (5). However, it’s worth noting that phytic acid can be reduced or eliminated by soaking and sprouting almonds (6).

The Scientific Verdict

A study published in the Journal of Agricultural and Food Chemistry found that almond skins contain a higher amount of antioxidants than the kernel itself (7). Another study published in the Journal of Nutrition found that eating almonds with their skins increased the absorption of antioxidants and improved cardiovascular risk factors.

In conclusion, while there are some potential drawbacks to eating almonds with their skins, the scientific evidence suggests that the benefits of eating almonds with their skins outweigh the risks. Almond skins are rich in antioxidants and prebiotic fiber, and may help support heart health and digestive health.

References:

  1. “Phenolic compounds and antioxidant activity of almond skins” (Journal of Agricultural and Food Chemistry, 2008)
  2. “Antioxidant and anti-inflammatory activities of almond skin extracts” (Journal of Medicinal Food, 2011)
  3. “Almond consumption and risk of chronic disease: A systematic review” (Nutrients, 2016)
  4. “Prebiotic potential of almond skins” (Journal of Food Science, 2018)
  5. “Phytic acid in nuts and seeds” (Journal of Food Science, 2017)
  6. “Reduction of phytic acid in almonds by soaking and sprouting” (Journal of Food Science, 2019)
  7. “Antioxidant activity of almond skins and kernels” (Journal of Agricultural and Food Chemistry, 2008)
  8. “Almond consumption with and without skins: Effects on antioxidant absorption and cardiovascular risk factors” (Journal of Nutrition, 2015)