Nuts — which can be consumed raw, soaked, or even roasted — make for a healthy addition to your diet. But, if you are confused about how to choose the best form of consumption, we are here to help you with the health benefits and some things that you need to consider when picking one over the other.
“Both raw and roasted nuts can be nutritious options, and the choice between them depends on personal preference and specific health goals,” said Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad.
Concurring Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital added that when it comes to the health benefits of nuts, both raw and roasted versions have plenty to offer. “They are both packed with healthy fats, proteins, fiber, vitamins, and minerals, making them a healthy addition to your diet,” she informed.
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Raw nuts
Raw nuts are unprocessed and not exposed to high heat. They retain their natural flavors, textures, and nutritional composition.
Their health benefits
Below are the health benefits of raw nuts, as shared by Dr Sushma:
– Raw nuts are rich in healthy fats, protein, fiber, vitamins, minerals, and antioxidants.
– They are particularly beneficial for heart health and may help lower cholesterol levels. Some popular raw nuts include almonds, walnuts, cashews, and pistachios.
– Raw nuts contain natural enzymes that can aid digestion.
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“Nuts such as walnuts and pecans can be enjoyed raw to derive their full nutritional benefits. The heat from roasting can compromise the omega-3 fatty acids in these nuts, which are integral for heart health and brain function,” added Sisodia.
Things to consider when opting for raw nuts
– May not have as long shelf life as roasted nuts.
– Few people may find them hard to digest.
Roasting reduces the moisture content of nuts, potentially extending their shelf life. (Pic source: Freepik)
Roasted nuts
Roasted nuts are cooked at high temperatures, which can enhance their flavour and create a crunchier texture.
Their health benefits
Below are health benefits of roasted nuts, as shared by Dr Sushma:
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– Roasted nuts still offer nutritional benefits, such as healthy fats, protein, fiber, and various vitamins and minerals.
– Roasting reduces the moisture content of nuts, potentially extending their shelf life.
– Some people find it easier to digest roasted nuts due to the breakdown of proteins during the roasting process.
“Certain nuts, like almonds and hazelnuts, are often better consumed roasted as the process can help in the absorption of some nutrients. Roasting can also aid in breaking down the phytic acid, a form of antinutrient, found in these nuts,” shared Sisodia.
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Things to consider when opting for roasted nuts
– Roasting process may lead to some nutrient loss, especially for heat-sensitive vitamins like vitamin C.
– If you opt for roasted nuts, be mindful of added ingredients like oil, salt, or sugar. Choose roasted nuts that are minimally processed and have limited additives.
“Both raw and roasted nuts offer nutritional benefits, and the choice depends on personal preference. Enjoy a variety of nuts in moderation as part of a balanced diet,” concluded Dr Sushma.
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