Let’s answer the burning question of whether roasted nuts nuts are really better than raw nuts. Regardless of which side you take in the roasted vs. raw debate, nuts are a healthy and delicious addition to any diet, providing a wide range of nutrients and health benefits.ย However there are some surprising health benefits of roasting or toasting nuts, beyond just the enhanced texture and flavor provided.
In this article we’ll take an in-depth look at the health benefits involved with roasted nuts compared to raw nuts, and the real science behind how those benefits are achieved.
What Are Roasted Nuts?
Roasted nuts are nuts that have been cooked in an oven or on a stovetop until they are crispy and lightly browned. A lot of the nuts you can buy in grocery stores are pre-roasted, not raw. Roasting brings out natural flavors and aromas of the nuts and also enhances their texture, making them crisper and less chewy. The most commonly roasted nuts are almonds, cashews, peanuts, pistachios, and walnuts.
Roasted vs. Toasted
Roasted nuts and toasted nuts are quite similar. Both are cooked for some time, but there is a slight difference in the cooking process and the resulting flavor and texture. Often the terms are used interchangeably, leading to some confusion.
Roasting typically involves cooking nuts in an oven at a higher temperature for a longer time than toasting, resulting in a darker, more intense flavor and a crunchier texture. Roasted nuts may also be seasoned with spices or salt to enhance their flavor.
Toasting, on the other hand, involves cooking nuts but at a lower temperature than roasting, and for a shorter amount of time. Because of those differences, toasted nuts usually have a slightly more delicate flavor and are a bit softer than roasted nuts.
Health Benefits of Roasting Nuts
The dry heat involved in roasting or toasting nuts actually produces some surprising health benefits for roasted nuts (and toasted nuts) in comparison with raw nuts.
More Antioxidants
Roasting or toasting nuts can increase their antioxidant levels, which help protect the body against oxidative stress and reduce the risk of chronic diseases like cancer, heart disease, and Alzheimer’s.
Here’s the science behind how roasted nuts get more antioxidants than raw nuts:
Roasting nuts can increase levels of antioxidants in them through a process called the Maillard reaction. This reaction occurs when heat causes amino acids and sugars to combine and create new compounds, including antioxidants. The Maillard reaction also gives roasted nuts their deeper color and enhanced flavor over raw nuts.
Research evidence shows that roasted nuts can have significantly more antioxidants, even up to 50% more. The increase in antioxidants from roasting nuts may provide additional health benefits, as antioxidants help protect the body against damage from free radicals and reduce inflammation.
Increased Bioavailability of Some Nutrients
Roasting or toasting nuts can improve the bioavailability of certain nutrients, making them easier for the body to absorb and utilize. For example, roasting almonds can increase their vitamin E content by up to four times, and toasting walnuts can increase their omega-3 fatty acid content.
Here’s the science behind how roasted or toasted nuts get increased bioavailability of nutrients:
Roasting nuts can increase the bioavailability of certain nutrients through a process called phytate reduction. Phytates are antinutrients found in nuts and other plant-based foods that can bind to certain minerals, such as iron, zinc, and calcium, making them difficult for the body to absorb.
Roasting nuts can reduce the levels of phytates, making these minerals more available for the body to absorb. Research evidence indicates that that roasting nutsย can increase their bioavailability of some nutrients significantly, even as much as 60%.
Roasting can also enhance the digestibility of other nutrients, such as protein and good fats, which can help the body extract more energy from nuts. By increasing the bioavailability of these nutrients, roasting nuts can provide additional health benefits, including supporting bone health, immune function, and energy metabolism.
Enhanced Digestibility of Protein
Roasted or toasted nuts can have an increased digestibility of protein over raw nuts, making it easier for the body to absorb and use. This can be especially beneficial for people who have difficulty digesting protein, such as those with digestive disorders or older adults.
Here’s the science behind why roasting can increase protein uptake:
Roasting nuts can enhance the digestibility of protein through a process called denaturation. During roasting, the heat causes the protein structures in the nuts to change, making them more susceptible to digestion. The denaturation of proteins can also increase their solubility, allowing digestive enzymes to access them more easily.
This means that the body can extract more amino acids from roasted or toasted nuts, which are the building blocks of protein. This increased digestibility can be beneficial for those with low protein digestion or absorption, such as the elderly or people with certain gastrointestinal disorders. Roasting nuts can also improve the taste and texture of the protein, making them more appealing and easier to incorporate into the diet.
Improved Digestibility of Good Fats
Roasting or toasting nuts can improve the digestibility of good fats, such as polyunsaturated and monounsaturated fats. This can help the body absorb and utilize these healthy fats more efficiently, providing numerous health benefits.
Here’s the science:
The increased digestibility of good fats occurs in roasting through a process called lipase activation. Lipase is an enzyme that breaks down fat molecules in the body, and the heat from roasting can activate lipase enzymes that naturally are in the nuts, making them more easily digestible. The roasting process can also break down some of the complex fatty acid structures in the nuts, making them more accessible to digestive enzymes.
As a result, the body can more easily absorb and utilize the healthy fats found in nuts, which can provide a range of health benefits, including reducing inflammation, supporting brain health, and promoting heart health. Additionally, roasting nuts can enhance their flavor and texture, making them more enjoyable to eat and easier to incorporate into a healthy diet.
Increased Satiety – Can Better Control Cravings
Roasting or toasting nuts can increase their fat digestibility and enhance their flavor, making them more satisfying and filling. This can help curb a feeling of hunger and thereby potentially reduce overeating. This can make roasted nuts a better addition to a weight control diet than raw nuts.
Here is the science behind how roasting or toasting can improve texture and flavor:
Roasting nuts can enhance their flavor and texture through a combination of physical and chemical changes that occur during the roasting process. The heat causes the moisture in the nuts to evaporate, which makes their flavors more concentrated and creates a crispier texture. The Maillard reaction, which occurs between the amino acids and sugars in the nuts, also creates new compounds that contribute to their characteristic roasted flavor.
The roasting process can also cause the oils in the nuts to become more bioavailable, which can further enhance their flavor and aroma.
Overall, roasting nuts can transform their taste and texture from raw and bland to nutty, toasty, and crunchy, making them more enjoyable to eat as a snack or as an ingredient in various dishes.
Deeper Color
Roasted nuts tend to have a deeper color than raw nuts. The heat involved in roasting or toasting causes a chemical reaction between the amino acids and sugars in the nuts, which results in the formation of new compounds that give the nuts a deeperย brown color. The extent of color change can vary depending on factors such as the type of nut, the temperature and duration of roasting, and the moisture content of the nuts.
For example, almonds can turn from white to light brown or golden brown when roasted, while hazelnuts can turn from light brown to dark brown or black. The color change is not only an aesthetic aspect of roasted nuts but can also be an indicator of the level of roasting and the intensity of the roasted flavor.
Making Roasted Nuts at Home
Roasted nuts are widely available in grocery stores. However, you also can roast nuts at home, and it is fairly simple to do. Roasting nuts is a simple process that can be done in the oven or on the stovetop. Here’s a basic method for roasting nuts in the oven:
- Preheat the oven to 350ยฐF (175ยฐC).
- Spread the raw nuts in a single layer on a baking sheet. You can use any type of nut you like, such as almonds, cashews, pecans, or walnuts.
- Place the baking sheet in the preheated oven and roast the nuts for 10-15 minutes, optionally stirring occasionally, until they are lightly browned and fragrant. Be careful not to overcook them, as they can burn easily.
- Remove the baking sheet from the oven.
- Let the nuts cool completely before eating or using them in recipes. Be careful not to eat them straight out of the oven as they can burn!
To make toasted nuts, instead of roasted nuts, you just cook in the oven for a shorter period of time. Instead of 10-15 minutes of baking, try 3-6 minutes of baking to make toasted nuts!
Alternatively, you can roast nuts on a stove, such as by heating in a dry pan, over medium heat. Remember to stir frequently until they are done. This method can be faster than roasting nuts in the oven, but it requires more attention and stirring to prevent burning.
Once your nuts are roasted, you can eat them as a snack, add them to salads or baked goods, or use them as a topping for oatmeal or yogurt. You can also experiment with different seasonings, such as salt, sugar, cinnamon, or chili powder, to add more flavor to your roasted nuts.
Comparing Roasted vs. Raw Nuts
This table compares the potential health benefits of roasted and raw nuts:
| Health Benefit | Roasted Nuts | Raw Nuts |
|---|---|---|
| Improved antioxidant levels | Yes, can increase antioxidant levels | Yes, but may have lower antioxidant levels than roasted nuts |
| Increased bioavailability of certain nutrients | Yes, can improve bioavailability of certain nutrients | Yes, but may have lower bioavailability than roasted nuts |
| Enhanced digestibility of protein | Yes, can increase digestibility of protein | Contains protein, but may be less digestible than roasted or toasted |
| Improved digestibility of good fats | Yes, can increase digestibility of good fats | Contains good fats – polyunsaturated and mooounsaturated, but may be less digestible than roasted or toasted |
| Increased satiety | Yes | Yes, but may be lower than roasted nuts |
| Reduced risk of heart disease | Yes, due to higher antioxidant levels and improved fat profile | Yes, but may have lower impact on heart disease risk reduction than roasted nuts |
| Reduced risk of diabetes | Yes, due to improved glucose regulation and insulin sensitivity | Yes, but may have lower impact on diabetes risk reduction than roasted nuts |
| Improved brain health | Yes, due to higher antioxidant levels and improved fat profile | Yes, but may have lower impact on brain health than roasted nuts |
| Lowered inflammation | Yes, due to higher antioxidant levels and improved fat profile | Yes, but may have lower impact on inflammation reduction than roasted nuts |
This is a generalized comparison and the specific health benefits can vary depending on the type of nut, the temperature and duration of roasting, as well as individual health factors and dietary preferences.
Disadvantages of Roasted Nuts Compared to Raw Nuts
Roasted nuts can have some disadvantages compared to raw nuts. Here are a few:
Reduced nutrient content: Roasting nuts can cause some heat-sensitive nutrients to break down or become less available. Vitamin C is one such heat sensitive nutrient.
Higher calorie content: Roasting nuts can cause them to lose some of their moisture content, which can result in a more concentrated source of calories. This means that roasted nuts may have more calories per serving than raw nuts.
Potential for acrylamide formation: Roasting nuts at high temperatures can create a chemical called acrylamide, which is a potential carcinogen. Although the risk of acrylamide formation in nuts is relatively low compared to other foods, it is still a concern.
Added ingredients: Some roasted nuts may be coated in oil, salt, sugar, or other flavorings, which can add undesirable sugar, calories and sodium to the nuts. Many people want to reduce salt and sugar intake, so if you are buying nuts, read the labels carefully and avoid salted or added sugar nuts.
Allergen cross-contamination: Roasting nuts in facilities that also process other allergens, such as peanuts or soy, can increase the risk of cross-contamination for people with allergies. This is also a concern for raw nuts, but the roasting process can make the allergens more concentrated and easier to inhale.
While roasting or toasting nuts can provide numerous health benefits, it’s important to keep in mind that different types of nuts and different roasting or toasting methods can have varying effects on their nutritional profile. Some nuts, such as almonds and cashews, can be roasted at higher temperatures without damaging their health benefits, while others, such as pecans and walnuts, are more delicate and may benefit from gentler roasting or toasting methods.