What are the health benefits of toasted and raw almonds?

Almonds are increasingly common at the table. There are more and more almond fans for their exquisite flavor and their undoubted benefits. In the survey, about 70% of respondents prefer almonds.

Calories and nutritional value of almonds (roasted or raw)

Very often, the caloric value of the almonds is compared to that of the anacardos, the hazelnuts or the nuts of Brazil. However, nutritionists often coincide that it is almonds that do not cause weight gain in human being. Its consumption in moderate quantities will only provide benefits.

To answer correctly to the question about the caloric value of the almonds, it is necessary to take into account the way they are prepared. Almonds can be used both raw and toast. Saladas and sweets are served. Almonds are used to make flour and are added to confectionery products.

Raw almonds have a high fat and water content, whose quantity decreases after roasted. However, its nutritional content remains virtually unchanged. Therefore, nutritionists recommend toasted almonds.

Benefits and damages of almonds

The health benefits of almonds are mainly due to their rich nutritional composition. Special value is its high vitamin E content, which has a strong antioxidant effect. In addition, almonds contain a large number of vitamins in Group B.

The main beneficial properties of almonds are:

  1. In urolithiasis, it favors the elimination of kidney calculations;
  2. Improves the function of the liver and spleen;
  3. Helps drain bile;
  4. Purifies blood;
  5. It relieves pain and muscle cramps since almonds contain a natural analgesic;
  6. It helps improve brain functioning;
  7. Help against depression;
  8. Help to stomach acidity;
  9. It is included in many creams aimed at treating skin stretch marks;
  10. You can keep your body in a state of hangover;
  11. Improves power;
  12. Women during pregnancy are recommended for their rich and balanced vitamin composition.

Despite the undoubted benefits, we must remember the negative effects of almonds on the human body.

The main unpleasant effects should include:

  1. Allergic and, in severe cases, poisoning are possible if too many almonds are consumed;
  2. Immature almonds should not be eaten due to its conform to cyanhydric acid;
  3. Excessive consumption of nuts can cause weight gain.

Almonds are not recommended for people suffering from cardiovascular diseases or who have been diagnosed with nervous system problems.


It is known that roasted almonds do not lose almost any of its health benefits. At the same time, the dry fruit acquires a pleasant taste.

However, before opting for a thermally treated product, it must be aware of the inconveniences. Among them are:

  1. Although roasted causes nuts to lose fat and moisture intensively, the final percentage of fat and calories of a roasted product remains greater. This is due to the lowest product weight.
  2. During thermal treatment, polyunsaturated fatty acids oxidize. This causes a considerable reduction of the nutritional value of the fried product. During this process free radicals are also released.
  3. Some antioxidants are destroyed.
  4. Vitamin E, thiamine and carotenoids are destroyed.
  5. The roasted process of nuts is called Meyer reaction. It is the process that gives almonds their beautiful color. However, this process leads to acrylamide formation, which is harmful to the human body.


The fact that almonds are not processed thermally will protect you from the negative reactions associated with thermal treatment and will retain all their health benefits. But when choosing a raw product, the following risks should be taken into account:

  1. The presence of pathogenic microflora. Raw nuts can contain salmonella and E. coli.
  2. The product can contain the dangerous Aflatoxin substance. However, it can also be present in toasted nuts if they are not cooked with enough intensity.

Are toasted or raw almonds healthier?

Both roasted and raw almonds can be consumed. If toasted almonds are chosen, you have to monitor how long they are tuned and at what temperature. A roasted process of no more than 15 minutes at 140 ° C will maintain all the nutritional properties of the almonds as long as possible. In this case, the oxidation process of fats will be minimal and there will be no time for acrylamide formation.

Doctors do not recommend buying already prepared nuts, because they are often already sprinkled with salt or sugar. It is better to buy the raw product and prepare yourself for consumption.

How to toast the almonds

So that almonds do not lose their nutritional value during cooking, it is recommended to fry them in a pan or heat them in the oven.

How to toast almonds in a pan

To roast almonds in the pan you will need the almonds and a small amount of vegetable oil. Olive oil is preferred, but sesame, avocado or herbal oil can also be used. You can use water or lemon juice. You can also add some salt.

All ingredients must be mixed well.

Heat the oil in a pan before frying. Preferably use 2/3 of cooking power. Try the degree of oil heating putting the palms of the hands on the pan. If the heat is noticed, but it does not cause discomfort for a few minutes, it is optimal. Pour the almonds into the prepared pan and have them for 5 minutes until they acquire the characteristic gold color.

How to roast almonds in the oven

To roast almonds in the oven, you must preheat it. The oven temperature must be approximately 180 ° C. If this temperature is exceeded, the nuts may burn. To toast the almonds, place them on a baking sheet. They can be mixed with oil or spices. Set them in the oven until they soften.

How much can you eat

A healthy adult can eat up to 40 g of almonds (approximately 10 almonds). Adults are allowed a maximum of 20g. Keep in mind that almonds are very rich in fat and calories. Therefore, people suffering from obesity should reduce the amount to 5 almonds per day.


Almonds, despite their great benefits, have a series of contraindications. It should not be consumed in the following cases

  • children under 5 years;
  • in case of diagnosed metabolic problems;
  • hypersensitive people;
  • people suffering from an increase in heart rate;
  • In problems of the digestive system;
  • allergic people to almonds.

Almonds should be taken in small doses and should be closely monitored by the organism’s reaction.

Expiration and conditions

The useful life and conservation conditions depend on the way almonds have prepared:

  1. Dry almonds are preserved up to 2 years.
  2. Tasted almonds are preserved less than 6 months.
  3. In the case of industrially elaborated almonds, the expiration date should be seen in the product container.

Nuts can be kept at room temperature or in the refrigerator. It is advisable to look for a dark place. It is allowed to freeze the product.

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