I am often asked at the market about almond skins, and whether they should or should not be removed. As with so many things, we want a simple 'yes' or 'no' binary answer to a question. And yet life and reality does not give us that simple black/white answer. It gives us way more shades of grey!
Almond skin contains many compounds that are beneficial to us. And, almond skins contain compounds that can cause digestive trouble. Activation does definitely change the way the story plays out...
The Benefits of Almond Skin:
The almond's skin contains a significant amount of the nut's protective compounds. The skin is rich in dietary fibre as well as a majority of the nut's antioxidants.
The skin contains a lot of polyphenols (plant compounds), specifically a variety called flavenoids which are potent antioxidants.
The skin also contains compounds that give support to the gut microbiome. These aspects are not actually digested by the human body but nourish our beneficial gut bacteria. And we all know that a happy gut = a happy human!
The Impact of Almond Skin on Digestion:
The skin of the almond also contains "Anti-nutrients" - i.e. compounds that interfere with our body's nutrient absorption processes. The chief among these is phytic acid. As we know, one of the main benefits to soaking nuts is the breaking down of phytic acid, so this negative effect is already resolved by our activation process.
Tannins are the other compound that can cause difficulties in our gut. These can bind to proteins and minerals, slowing down nutrient absorption. The binding is temporary and only slows the process during the actual consumption of the snack.
Almond skins have a dense fibrous structure. As such, people with sensitive digestive systems may struggle with the almond skins.
The Verdict!
It seems clear to me that the benefits of the almond skin (mostly the impressive array of anti-oxidants) outweigh the hazards. This is especially true when the almonds are activated because the soaking process breaks down the phytic acid that is the main negative aspect of the skin. So unless you have a very sensitive GI tract in which case the dense fibre of the skin may be problematic, I recommend you relax, kick back and enjoy a handful of almonds!