Raw Or Roasted Nuts: Which Is The Healthiest Way To Eat For Maximum Benefits?

Raw Or Roasted Nuts: Nuts are a fantastic addition to a healthy diet, serving as a nutritious snack that enriches the body with essential vitamins, minerals and antioxidants. Whether you prefer cashews, almonds, pistachios or other varieties, nuts are renowned for their remarkable nutritional profile. Rich in healthy fats, protein and fibre, nuts have been a staple in many traditional diets for centuries. With their versatility and convenience, nuts can be easily incorporated into a balanced diet, providing a concentrated dose of energy and nutrition.

But the debate that often arises is whether you should consume them raw or roasted. Here, we've drawn a comparison while illustrating the benefits of raw and roasted nuts that will help you make an informed choice.

Raw Vs Roasted Nuts

Raw nuts retain more nutrients compared to roasted nuts. Water-soluble vitamins like vitamin C and B vitamins are particularly susceptible to heat damage. Roasting can lead to a loss of up to 50% of these vitamins. However, raw nuts may contain higher amounts of phytic acid, a compound that can inhibit nutrient absorption.

Roasted nuts are often easier to digest than raw nuts. The roasting process breaks down some of the phytic acid and other anti-nutrients, making the nutrients more bioavailable. Additionally, roasting can enhance the activity of certain enzymes that aid in nutrient absorption. On the other hand, raw nuts may require more digestive effort which can be beneficial for some individuals.

Raw nuts contain a higher amount of beneficial microorganisms such as probiotics which can support gut health. Roasting can kill these beneficial microorganisms, potentially disrupting the balance of the gut microbiome.

Nuts are a great addition to a healthy diet (Image Credits: Canva)

Raw Or Roasted Nuts: Which Is More Healthy?

The debate between roasted and raw nuts ultimately comes down to individual preferences. While roasting enhances flavour and texture, it can lead to a loss of delicate nutrients. Raw nuts, on the other hand, retain more nutrients, giving them a slight edge in terms of nutritional value.

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(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)