Which nuts are healthier? Roasted or raw?

Tasting nuts makes them more customer-friendly. You know that most people are in favor of flavored nuts. And these delicious foods are becoming more and more popular, but still most doctors recommend that nuts should be eaten raw. Because raw nuts are healthier.

If you are passionate about salty and sweet nuts and you can not limit yourself to eating only raw nuts, stay with us for the rest of this article. In this article, we are going to examine the difference between roasted and raw nuts. Rest assured that with the information you get, you can better decide what type of nuts to choose.

Methods of roasting nuts

To better understand the difference between roasted and raw nuts, there are several ways to roast nuts. Here are some ways in which roasted nuts can be prepared.

Roast nuts without oil

In this method, the nuts are poured into an oven tray and roasted. Or they use a frying pan or a pot to roast them. In this case, no oil is added to the nuts. Most people roast nuts without oil. Some people may add a little water and salt to the nuts and salted roasted nuts.

Roast the nuts in oil

The second method used to flavor nuts is to fry them in oil. In this method, some oil is poured into the frying pan. Then add raw nuts and salt.

  Continue to roast the nuts until their raw is completely removed.

  Roasted nuts with oil can also be made in the oven and microwave.

The difference between the amount of fat in roasted and raw nuts

One of the reasons for the difference between roasted and raw nuts is the change in the structure and chemical composition of roasted nuts. The amount of fat, protein and carbohydrates in roasted nuts and raw nuts is almost the same. Of course, this is true if the nuts are fried without oil. Otherwise, if the nuts are fried in oil, the fat in their ingredients is more.

For example, every 28 grams of raw almonds contains 161 calories and 14 grams of fat. The same amount of oil-free roasted almonds contains 167 calories and 15 grams of fat.

Or every 28 grams of raw walnuts contains 193 calories and 20 grams of fat. But 28 grams of oil-free roasted walnuts contains 199 calories and 21 grams of fat. Because roasted nuts lose some moisture, the fat content of roasted nuts is slightly higher. But the carbohydrates and proteins in roasted and raw nuts are the same.

Healthy treatments for nuts from heat

One of the differences between roasted and raw nuts is the heat. Whole nuts have a remarkable amount of saturation. They lower the level of bad cholesterol in the blood and reduce the risk of heart disease and illness. When nuts are roasted, there are treatments in them. This can lead to the formation of free radicals that are harmful to health.

It is interesting to note that most nuts lose their original flavor due to the oxidation of their fats. This is why most roasted nuts taste similar.

Research shows that the higher the temperature and the longer the nuts are roasted, the more the fat in their tissue is oxidized. Of course, the amount of oxidation of fats in different nuts is different. For example, if you roast walnuts at 180 ° C for 20 minutes, the oxidation rate is 17 times higher than raw walnuts. If for pistachios this amount was 2.5 times and for hazelnuts was 1.8 times

According to the obtained numbers, it is determined that the amount of unsaturated fat in walnuts is more than other nuts. In fact, 72% of the total fat in walnuts is unsaturated fats, which is the highest of all nuts.

Nutrients in raw and roasted nuts

Roasting changes the structure, chemical composition and color of nuts and reduces their moisture and brittleness. The amount of fat, protein and carbohydrates in raw and roasted nuts is very similar. Although the fat and calories of roasted nuts are slightly higher per gram, this difference is very small. For example, 28 grams of raw almonds contain 161 calories and 14 grams of fat, while this amount of roasted almonds contains 167 calories and 15 grams of fat.

Nuts lose some of their moisture during the roasting process. So when the nuts are roasted, they lose weight. This is why at equal weights, the fat content of roasted nuts is slightly higher.

Some studies show that roasting nuts does not change the total fat content, but does change the structure of the nuts and make polyunsaturated fats more susceptible to oxidation.

The amount of protein and carbohydrates in roasted nuts and raw nuts are very similar, however the amount of these macronutrients may be slightly more or less depending on the type of nuts in the roasted nuts.

Contrary to what you might expect, frying in oil does not increase the amount of fat in nuts, because nuts are naturally high in fat and do not have the ability to absorb more fat.

Negative effect of being on the sugary compounds of the brains

Roasting also affects the sugary compounds in the nuts; Although roasting reduces the content of simple sugars and the total amount of sugar in the nuts, so roasted nuts are better for diabetics than raw nuts because it slowly raises blood sugar. Maltoxetrine is used as a preservative, a compound high in sugar and easily raises the blood sugar of diabetics, who are unaware of the cause of their high blood sugar. Also, if you have high blood pressure, pay attention to the salt content of roasted nuts because they can easily raise your blood pressure.

Regardless of people with diabetes or high blood pressure, due to the above explanations and the negative effect of roasting on the properties of nuts and reducing the nutritional value of these useful foods, it is better for everyone to substitute raw nuts for roasted nuts; Also, due to the high energy content of the brains, practice moderation in consuming the brains to prevent overweight and obesity.