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Raw vs. roasted nuts: Which is healthier?

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Raw vs. roasted nuts: Which is healthier?

TIMESOFINDIA.COM | Last updated on - Apr 21, 2023, 09:00 ISTShare fbshare twshare pinshareComments (0)

01/6Crunchy nuts are packed with goodness

Nuts are a great addition to your daily diet. No matter which ones you choose -- almonds, walnuts, cashew nuts, peanuts etc. -- you are enriching your body with protein, fiber, carbohydrates and healthy fats. Most nuts are lower in carbohydrates and higher in healthy fat, fiber and protein. Eating these in moderate quantities can help balance blood sugar. Nuts are also rich in magnesium, selenium, phosphorus and vitamin E which come with multiple benefits for your body. However, you'll often see nuts are sold in two main varieties -- raw and roasted. Which one is healthier for you? Read on to find out.

02/6Benefits of roasting

Roasting nuts changes their flavor, texture, aroma and mouthfeel. It makes them more crunchier and may even help to make nuts a bit more easier to digest.

03/6Weight loss angle

If you are planning to lose weight, you may not want to opt for nuts roasted in oil. Oil-roasted nuts involve the use of added oil in cooking. This will slightly increase the fat and calorie content of the nuts. Instead you may want to opt for dry roasted or raw nuts.

04/6Impact of heat

Heat used during roasting nuts can slightly reduce their levels of antioxidants and vitamins. Roasting may also damage some of their healthy fats. Further, if stored improperly in heat or exposed to sun for too long, these fats can get rancid which will give the nuts an unpleasant taste and smell.

05/6Roast it at home!

If you enjoy eating roasted nuts but do not want to lose those nutrients or add extra calories, buy raw nuts from the market and roast them at home using an oven or air fryer. This way you can regulate the temperature, avoid oil and high sodium that comes with salty packaged nuts. Roasting a little quantity of nuts at home will also prevent the nuts from getting stale with long-term storage. Plus, your house will be filled with a nutty aroma!

06/6What's the verdict?

In general, nuts in both forms are packed with nutrition and the difference is not a big one. However, if you have to make a choice, go for the raw ones as they are a little healthier than roasted nuts. Make sure the nuts you buy are not high on salt or any other condiment.

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