Toasted or raw nuts: What is healthier?

Nuts are a fat, fiber and protein warehouse. They are ideal for chopping, decorating desserts and baked products and seasoning second dishes. They are full of nutrients and anitioxidants. Its regular consumption reduces the levels of cholesterol and blood glucose, and decreases blood pressure.

Why roasting nuts

Tasted nuts are mainly to intensify the taste of the product. After cooking they have a stronger smell and become more crispy. All nuts, except the pistachios, are tagged without peel.

In the case of anacardos, roasted helps eliminate the skin from the grain. That is why raw are rarely sold. There are two ways to toast the anacardos: dry and in oil. They are tan in a pan, in the oven and in the microwave.

The correct way to toast the anacardos

The roasted temperature must be low so that polyunsaturated fats do not oxidize. A incorrect toasted produces free radicals in the nuts.

Dry fruits should not be cooked in advance. They react rapidly with oxygen, so they spoil soon. They should only be cooked in small portions. Cook one and eate it quickly. The nuts cooked in coconut oil will have an incredible flavor. It is safe to fry.

How to roast nuts

Everyone will agree that toasted nuts know much better than raw. To toast the nuts, place them on a dry baking sheet and put it in the preheated oven at 160 ° C for 15 minutes. During this time they will dry and acquire a pleasant color and aroma. You should not eat more than 30 g of nuts per day.

What nuts cannot be roasted?

There are some varieties of nuts that are not necessary to fry. They are not harmful to the body. They are between them:

  • Sweet almonds. They only have slightly.
  • Hazelnuts. They rarely have. They are protected from bacteria by thick skin. They are healthier raw than toasted.
  • Pinions. They are also protected by the shell, so there is no pollution with pathogenic bacteria.
  • Pistachos. They dry in direct sun.
  • Walnuts. They are healthier than toast. The only thing is to observe the storage conditions, otherwise mold will appear. This infects the grains with a poisonous compound called aflatoxin. Its regular ingestion causes cancer development. High doses cause poisoning, which can lead to death.

How the roasted to the product affects

The heat treatment process changes its chemical structure and composition. They become darker and dry. Tasted or raw nuts retain the same amount of fats, carbohydrates and proteins. The former have more calories, but not significantly. For example, 28 g of raw almonds contain 161 kcal, while toasts have 167 kcal.

Toasted products weigh less, since they lose their moisture. Its fat content is slightly higher. The amount of protein and carbohydrates does not vary. The frying process makes nuts heavier to digest.

Also during the roasted process the nuts lose

  • AntioxidantsThe longer the processing time, the less number of them there is. The exceptions are hazelnuts and pistachios. They contain lutein, which is not very sensitive to high temperatures.
  • Vitamin E. is lost especially when toasting hazelnuts and almonds. In a smaller quantity of the hazelnuts, it almost completely remains on the pistachios.
  • Thiamine and carotenoids. They are only completely preserved in the pistachios.

The nuts become sweeter because amino acids react with sugar. This phenomenon occurs at temperatures above 120 ° C. Apart from a pleasant taste, it also has a side effect. This reaction begins the formation of a carcinogen called acrylamide. It can activate the production of cancer cells. It is especially abundant in almonds. The reaction starts at 130 ° C and accelerates at 145 ° C. But acrylamide is not formed in nuts or in Macadamia nuts.

Differences between raw nuts and toast

First, its chemical composition changes. Secondly, during toas the nuts acquire more saturated fatty acids, so its caloric value increases.

During roasted, nuts lose unsaturated fatty acids. The Omega-6 and Omega-9 are good for the heart, since they help regulate blood pressure. These fatty acids prevent the formation of cholesterol plates and slow down the aging process.

Nuts have a high phytic acid content. This protects the fruit from insect pests. Upon entering the human body, phytic acid prevents the absorption of calcium, iron, magnesium and zinc.

What nuts are healthier: roasted or raw

When deciding whether roasted or raw nuts are healthier, it is convenient to pay attention to the negative effects of high temperatures. Fresh products have a high content of monounsaturated and polyunsaturated fats. These reduce the harmful levels of blood cholesterol and protect against heart disease. Prolonged cooking at high temperatures causes oxidation of these fats. The body produces harmful radicals that have a negative effect on cells. Oxidized fat can manifest with an unpleasant smell and flavor. This usually occurs when the dry fruit has cooked in excess.

The amount of radicals can be reduced by respecting a certain temperature and time. Studies have shown that if a dry fruit is held at medium temperature, it retains more of its healthy fats. It should also be borne in mind that the oxidation process is also affected by the type of product.

Benefits of roasted nuts

Toasted products contain

  • iodine;
  • fluorine
  • potassium;
  • match.

It is rich in vitamins A, E, C and B.

Regular nut consumption improves view, calms the nervous system, relieves headaches and normalizes sleep. They can also activate brain activity.

The roasted nut oil cleans the kidneys and bladder. Breast cancer, flatulence and throat pain are some indications of use. A mixture of nut and wine helps remove dandruff.

The benefits of raw nuts

Raw they are not as tasty as toasted. In addition, they can contain various infections. In raw nuts, pathogenic bacteria such as E. coli and salmonella can be found. The harmful microorganisms reach the fruits during the collection. They fall to the ground, where they are prey to germs.

Inadequate storage conditions also influence the development of bacteria. It can be a room too humid or with land.

To protect themselves from infections, nuts are slightly tied in a dry pan. In addition, bacteria are rarely found in dry products. Often, producers pasteurize the nuts before getting them to the market.

When considering how the nuts are healthier, it is also worth paying attention to the individual characteristics of each species. For example, raw anacardos have a poisonous compound called Cordol in the shell. Almonds contain tonsil glycoside. It is this glucoside that gives the products their bitterness and special flavor. When reacting with other components, it produces cinamic acid.

Tasted or raw peanuts are more useful

To answer the question of whether roasted or raw peanuts are healthier, the answer is simple: both. The only thing is that it must be consumed in its form not processed by healthy people. Upon entering the body, it has an adverse effect on the gastrointestinal tract and can cause an allergic reaction. Your daily intake leads to weight gain.

Toasted peanuts are rich in potassium, phosphorus, magnesium and folic acid. It contains strong antioxidants that slow down the oxidation process in the body. This allows you to keep youth. B4 and B3 vitamins favor the health of the nervous system and improve metabolism.

Raw peanut is difficult to store. It can develop mold, which causes poisoning.

What nuts are healthier or raw?

It is impossible to say safely what raw or toast nuts are healthier. Both products have their pros and cons. They are consumed as food in case of colds, heart disease and blood vessels, nerve disorders. Doctors recommend eating a handful of nuts before going out to do sports. It will relieve the feeling of hunger and fatigue. They are useful for women after childbirth, breastfeeding, patients after surgical intervention or trauma.

The nuts are appreciated for their high iodine content. Therefore, people with thyroid gland diseases must consume them. They can lower blood pressure, strengthen the liver and eliminate worms.

If nuts are tanked for 20 minutes at 180 ° C, the level of the substance formed during oxidation will increase 17 times. The hazelnuts multiply by 1. 8 and the pistachios by 2. 5. This is explained by the fact that raw nuts are rich in polyunsaturated fats, up to 72%. It is a record level between nuts.

Both toast and raw nuts are beneficial. The main thing is to monitor the duration of the toast and the temperature. If less than 15 minutes at 140 ° C, most vitamins are preserved. During this time acrylamides will not be formed.


Limit the consumption of nuts to overweight people. Abandon them completely, as well as the products that contain them, in case of individual intolerance.

Children should be given less than 30 g per day. Children and people with chronic diseases should not take nuts too cooked.

People with weak pancreas and liver, as well as those who have biliary secretion problems, will experience unpleasant consequences when eating nuts. Nuts should be taken with caution in people with pancreatic diseases, in the acute phases of intestinal diseases and with increased blood clotting.

Doctors recommend chewing nuts well. In this way they will be better assimilated by the body. No more than 5 nuts should be consumed per day. This is enough to protect a person from radiation.

If the line is taken care of, it is preferable to consume almonds, anacardos and pistachos. They are less caloric. You should not eat macadamias or pacanas while diet. They have many calories and few proteins.

You must choose the product of the store with shell. Pay attention to not have mold. To keep them as well as possible, the nuts you buy must be poured into a glass container and get into the fridge. Choose only nuts that carry packaging at most one month.

If nuts have been bought in the market, they must be washed with running water. Thus bacteria and insects are eliminated and poisoning is avoided. Next, you have to review them and remove those that are damaged. The latter accumulate toxins that can cause poisoning.

Who should eat only roasted nuts?

Are toasted nuts for pregnant women and children useful? Yes, because they contain a lot of vitamin E and cellulose. This last help to the work of the gastrointestinal tract. But they should avoid bitter nuts. They contain potassium cyanide, which is poisonous.

Pregnant women should eat roasted peanuts. The vitamins and minerals that it contains will have a positive effect on the development of the fetus. Folic acid prevents the appearance of malformations.

The nuts have become an integral part of the diet. To be as beneficial as possible for the body, raw must be bought. Then, at home, they must toast at the right temperature and duration. They must fry in a dry pan. It should not be added sugar or salt to the nuts. This would lead to gain extra weight.

Add a comment