Eating almond with skin causes inflammation? Here's what a doctor says
You're also consuming lectins, plant-based proteins found in the skins of almonds and many other foods.
Lectins evolved in plants as a defense mechanism to deter pests. In some cases, they can cause digestive discomfort or inflammation in sensitive individuals. But how worried should the average almond lover be? Let's dig in.
The benefits of almonds
Almonds are nutritional powerhouses. They're rich in fiber and healthy fats that promote digestion, support heart health, and help you stay fuller for longer.
They're also an excellent source of vitamin E and antioxidants, which protect brain cells from oxidative stress.
Soaking almonds is a long-standing tradition in many cultures. It softens their texture, makes them slightly sweeter, and may improve digestibility. However, scientific evidence for significantly better nutrient absorption from soaking is limited.
The lectin question
Dr. Robert Love, a neuroscientist specializing in Alzheimer's prevention, told his followers: 'Eating raw almonds with their skins may expose you to lectins, potentially causing inflammation.'
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He recommends soaking, peeling, and lightly roasting almonds to get the best of both flavor and brain health benefits.
But here's the key context: almond skins do contain lectins, but the levels are far lower than those in 'problem foods' like raw kidney beans, which have high amounts of phytohaemagglutinin that can cause nausea, vomiting, and diarrhea if undercooked. In healthy adults, the amount of lectin in almonds is unlikely to cause harm unless eaten in unusually large quantities or if you have a specific sensitivity.
What the science says
Harvard nutrition experts note that lectin-rich foods, including legumes, grains, and nuts, are consistently linked to lower rates of chronic diseases, not higher. Cooking, soaking, or roasting can reduce lectin content, but for most people, raw almond skins are not a dangerous source.
Capay Hills Orchard adds that almond skins are packed with antioxidants and fiber. Removing them might reduce these benefits unless you have a diagnosed digestive sensitivity or an autoimmune condition that worsens with lectin-rich foods.
Should you soak and peel?
For most people, eating raw almonds, skins and all, is safe and beneficial. If you have digestive discomfort after eating them, soaking and peeling may help. Roasting can also reduce lectin activity and enhance flavor. But if you have no issues, there's no strong evidence that you need to avoid almond skins.
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