Raw vs Roasted Nuts - Which is Better?

Raw vs Roasted Nuts - Which is Better?

Nuts make a perfect snack option when you’re on the go. Though they’re generally high in fat, the fats are the healthy polyunsaturated ones. Nuts are also good sources of fiber and protein, as well as many important nutrients and antioxidants such as vitamin E, magnesium and phosphorus. Studies have shown that nuts provide various health benefits — especially in reducing heart disease risk factors. Eating nuts also has the potential to lower cholesterol, blood pressure and blood sugar.

So while we can all agree that nuts are healthy, some people wonder whether roasting nuts affects their nutritional content.

Why roast nuts?

Nuts are generally roasted to improve their texture and taste. They can be roasted with or without oil in the oven, frying pan or microwave. Roasting without oil is called dry-roasting, and roasting with oil such as coconut oil is called oil-roasting (duh). In Origin Bulk Store, except for pistachios which are already roasted and salted from our supplier, the rest are all dry roasted.

Are there any nutritional differences?

Raw, dry-roasted and oil-roasted nuts all contain very similar amounts of calories, fat, carbs and protein. However, roasting might damage the healthy polyunsaturated fats in nuts.

Some antioxidants and vitamins are lost during roasting. The extent of the loss depends on the roasting temperature and time. It also differs between nut type. For example, one study showed that roasting almonds and walnuts caused a greater vitamin loss than roasting hazelnuts, while almost no vitamin loss occurred during the pistachio roasting process.

A harmful substance called acrylamide - a probable cause of cancer - might form in nuts when they’re roasted at cooking temperatures above 120°C. Higher temperatures and longer cooking times generally create more acrylamide. Also, different nuts produce different levels of acrylamides when roasted. However, the amount of acrylamide this may produce is not harmful.

Is there a danger in eating raw nuts?

Raw nuts may contain harmful bacteria, such as Salmonella. Aflatoxin, a toxic carcinogen which is produced by fungi, may also be present in nuts. The best way to avoid aflatoxin contamination is through control of humidity and temperature during drying and storage. The local climate is too hot and humid for most of the nuts we import. Thus, we recommend to keep your raw nuts refrigerated or at least, in a cool, dry place.

Which type should you eat?

Both nuts—raw and roasted—are nutrient-dense, healthy foods you should definitely be eating. From what we know now, choosing one over another likely won't make a huge difference as both contain similar amounts of calories, protein, carbs and fiber.

But depending on your diet and preferences, one might work better for you. If flavour is what matters in terms of getting more nuts into your regular routine, go for roasted. As Dr. Rui Hai Liu, a professor of food science at Cornell University said: “Do you think roasted nuts taste better? Then roasting will encourage you to include them in your diet.”

Feeling a bit nutty? Order premium raw and roasted nuts from Origin Bulk Store. 

At Origin Bulk Store, one of our best-selling snacks is the nut and that’s why we carry a wide selection of roasted, raw, sweet and savory nuts. No matter what type of nut you’re craving, we guarantee to have a choice that will satisfy your hunger. Check out our huge variety of nuts including almonds, cashews, almonds, pistachios, macadamia and more.

Nuts are available in small and large amounts at an incredibly affordable price. We even offer free shipping on all orders of above RM80.

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