peeled almonds health benefits

Eating Peeled Almonds Benefits Your Health in These 7 Ways

Best reasons to peel almond skins before eating

Eating peeled almonds, without the skin, has some important health benefits.

Some of these benefits include better digestion, improved cholesterol, and glowing skin.

Just a handful of almonds a day fulfill one-eighth of your protein needs for the day.

Moreover, almonds are rich in vital nutrients like Vitamin E, monounsaturated fats (MUFAs), fiber, and biotin.  

In this post, we’ll discuss how eating peeled almonds benefits our health.

Finally, we’ll give some useful tips on how to peel almonds and use them in your diet.


Let’s dive in.

What are the nutrients in almonds?

Almonds (Prunus dulcis), commonly referred, to as tree-nuts are seeds. These seeds are native to Central Asia. 

One serving of Almonds (1 ounce = 23 almonds) provides you with the following nutrients:

  • 165 calories
  • 6 grams of protein
  • 14 grams of fat
  • 6 grams of carbohydrate, and
  • 3 grams of fiber

This small packet provides you a boost of nutrients and has an impressive nutrition profile providing:

  • Vitamin E 
  • monounsaturated fats (MUFAs)
  • fiber and biotin 
  • mineral-like magnesium
  • calcium, phosphorus, and 
  • bioactive compounds including flavonoids, phytic acid, plant sterols, and phenolic acids. 

What are the health benefits of peeled almonds?

Now let’s take a close look specifically at peeled almonds and how they improve our health.

1. Lowers cholesterol

Although high in fats, peel almonds do not raise bad cholesterol.

This is because they are rich in unsaturated fats (ie. MUFAs and PUFAs).

One study suggests almonds may reduce the risk of heart disease.

How? By lowering the LDL and cholesterol levels in our body and exhibiting anti-inflammatory and antioxidant properties. 

2. Helps manage weight

Despite being calorie-dense, almonds help in weight loss and lower the risk of obesity.

In one study of over 200 participants, researchers had two groups. One group consumed almonds while the other group didn’t.

The group that had almonds had a significant decrease in body fat mass compared to the control group. 

There were significant intervention effects on changes in body fat mass, body fat percentages, and visceral fat levels.

They are a healthy snack to binge on too for those who snack a lot. 

3. Improves digestion

Almonds are a good source of fiber. Consuming merely a handful of almonds or a glass of almond milk helps in gut motility and relieves constipation. 

However, soaked and peeled almonds have a more beneficial effect on digestion

Soaked almonds release enzymes that improve digestion.


Almonds also support healthy gut bacteria in your body and optimize immunity. 

4. Maintains sugar levels

Begin your day with a cereal bowl sprinkled with almonds or merely eat soaked peeled almonds. 

Studies show that eating almonds with your cereal for breakfast slows down the absorption of carbohydrates. 

This buffering effect is because of protein and fats in almonds.

They can help lower your risk of developing elevated blood glucose levels and ultimately diabetes.

5. Reduces uric acid

Researchers have found that almonds also affect uric acid.

In one randomized study, patients received 10g of almonds daily. Patients significantly reduced serum levels of uric acid.  

6. Promotes skin health 

As almonds are rich in vitamin E.

They soften and nourish the skin. Applying almond oil reduces fine lines, acts as sun exposure, and, reduces dark spots. 

A study on postmenopausal women investigated the effects of almond consumption.

Results showed almonds significantly reduced participants’ facial wrinkles after 16 weeks. 

Related: 5 Foods to Eat for a Healthy Skin

7. May reduce cancer risk 

Almonds contain phytic acid, polyphenols, α-tocopherol, and phytosterols.

These properties exhibit anti-inflammatory properties thus reducing the risk of cancer.

A study supports that the consumption of nuts reduces the risk of breast cancer 2-3 times and has a protective effect. 


Should I always peel almonds before eating?

You can eat almonds with skins.

But when you soak almonds in water overnight and remove their skin, there is maximum bioavailability of minerals and vitamins.

You will get maximum health benefits when eating almonds without skins.

The almond skin has tannins in them which might cause hindrance in the absorption of the other nutrients it carries.

This may affect the bioavailability of nutrients.

The peeled almonds are more palatable and have a soft feel too than unpeeled ones.

And as we’ve discussed it has numerous benefits on heart health, digestion, and weight loss. 

How to remove almond skins before eating

Soaking almonds is the simplest way to peel them. Here’s how you can peel them: 

  • Dip the almonds in a bowl with enough water to cover them fully.
  • Leave overnight or for 8-12 hours.
  • Drain out and rinse the almonds.
  • The outer skin will swell up you can then remove the skin for a smoother texture.
  • Pat dry them with a clean paper towel.

The soaked and peeled nuts are eaten on an empty stomach for better absorption of nutrients.

How to add peeled almonds to your diet


Almonds can be purchased raw or roasted. They are available in flavors too like salted, caramelized, spicy, etc.

Raw almonds can be stored for two years in a cool and dry place. 


Almond milk

A plant-based milk substitute is an attraction for lactose-intolerant and cholesterol-free diet followers.

This is because it’s free of lactose and cholesterol, unlike animal-based milk.

Almond butter

Everyone likes nut butter and those who cannot have peanut butter due to allergies can go for almond butter.

This is because peeled almonds have the same consistency and their nutty flavors add life to your boring meals.

Almond flour

Peeled almonds can be finely grounded in form of flour and be used in making baking goods.

It’s low in carbohydrates and a gluten-free substitute for wheat flour. Place it in an air-tight container and refrigerate for 6-9 months.  

Almond oil

Almond oil can be obtained by cold-pressing almonds and by extracting its oil.

It is used for skin and hair conditions like dryness for ages.

However, it can be consumed orally improving sugar levels and relieving constipation.