Raw vs. Roasted: Which one is More Beneficial?

Nuts are a great snack if you are looking for something packed with protein, high in fiber, and loaded with health-promoting vitamins and minerals. Whether you need a pick-me-up at home or looking for something on-the-go, it’s helpful to keep trail mix on hand, so you always have an easy option.

One concern people have is whether the roasting process affects the nutritional content of nuts. If you choose roasted nuts instead of raw nuts, does it mean that you aren’t getting all of the available health benefits?

What You Need to Know about Roasted vs. Raw

Here are a few interesting points that you need to know about roasted and raw nuts:

  • Taste: Often, roasting is preferred if you want to improve the taste of the nuts. The roasting process makes them crunchier and also enhances the aroma and flavor.
  • Roasting: Raw nuts haven’t been through the high-heat process used for roasted nuts. If nuts have been roasted, then it means that they are either dry-roasted in an oven or frying pan without oil or oil-roasted with a bit of fat added in the cooking.
  • Nutrients: Even though roasting changes the chemical composition of nuts and decreases the moisture content, the carbs, fat, and protein counts are similar to that of raw nuts. The main nutrient differences happen if nuts are oil-roasted because the added oil increases the fat content.
  • Fats: One of the benefits of eating nuts is that these ingredients are high in polyunsaturated fats and monounsaturated fats, which is beneficial for heart health. But long cooking times and high temperatures might oxidize or damage the fats. As a result, nuts can taste “off” because the fat is rancid.

It doesn’t matter if you buy roasted or raw – pay attention to the shelf life because oxidation can occur during storage. The simplest solution is to rotate through your trail mix regularly. Also, consider keeping them in the fridge or freezer for long-term storage.

Healthy Nuts and Snacks

If you want to add nuts to your diet, then Nature’s Garden offers various delicious options. Try our organic snack packs with tasty roasted nuts and dried fruit.

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