Peeled vs Unpeeled Almonds – Which Variety Aids Weight Loss Better?






Almonds—they’re tiny superpower snacks! They’ll help you remember where you hid the chocolate… or at least give you the energy to search longer 😛 From boosting memory to adding a lovely glow to your skin, almonds are considered a nutrient powerhouse. There’s another major benefit almonds can help you with – losing weight! Renowned for their rich content of protein, fiber, and healthy fats such as oleic acid and palmitoleic acid, they regulate cravings, appetite, and control insulin, thus earning the reputation of being weight loss champions. Yet, amid the myriad benefits of having almonds, a major question lingers: Should one opt for the peeled or unpeeled variety to aid in the weight loss journey? Let’s crack open this nutty dilemma.

How Eating Almonds and Peanuts Can Help you Lose Weight

How Almonds Help with Weight Loss?

Almonds stand out as a powerhouse in aiding weight loss, boasting high nutrient density with significant fiber, protein, and healthy fats. A combination of protein, fiber, and healthy fats keeps appetite in check, boosts satiety signals, and aids in the whole fat-burning process. In just 25 almonds, you get approximately 14.2 grams of healthy fats, 3.5 grams of fiber, 6.1 grams of carbs, and 6 grams of protein—all within a modest 164 calories. They are so versatile – you can substitute almond milk for regular milk and pick almond flour over wheat flour for gluten intolerance.

Choosing Almonds for Weight Loss – Peeled vs. Unpeeled Debate:

Traditionally, almonds are soaked in water or milk overnight before being peeled and eaten. This is done because the skin of almonds is a bit difficult to digest and soaking them overnight, improves their digestibility. Also, the peel of almonds have tannins and other anti-nutrients which hinder with the absorption of important nutrients such as iron, calcium, zinc, and soaking them overnight gets rid of these anti nutrients. Most importantly, soaking almonds makes the nutrients in almonds more bioavailable, so that the protein, vitamin E, fiber gets absorbed and utilized by the body efficiently. On the other hand, the peel of almonds are considered to be high in fiber and antioxidants, so people believe that taking the peel off reduces the fiber and antioxidant profile of almonds.

The ideal solution would be to keep a balance – soak a few almonds overnight, peel them, and have them first thing in the morning. You can also add peeled almonds to smoothies and salads. You can make the unpeeled almonds into a trail mix and that would make for a delightful and healthy snacking option. Also, toast unpeeled almonds and sprinkle them over salads for added texture and nutty flavor. You can also include unpeeled almonds in your homemade granola mix for a delightful crunch.

Whether in peeled or unpeeled form, a handful of almonds, are a powerhouse of nutrients, and should be part of your daily diet. To access all our effective weight loss diet plans, download and subscribe to the Rati Beauty app.

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