Raw versus roasted nuts - which is healthier?

Nuts are a great snack for when you get mid-afternoon munchies! They are dynamite for dieters, they come in small packages but give you a big bang for your buck. Naturally cholesterol free, they are also high in protein, carbohydrates and fibre, as well as containing minerals and vitamins. They are also high in fat, which is why some people avoid them. But these fats are 'good' fats being mono and polyunsaturated fats.

As long as you keep them to less then a handful, you won't have a calorie overload.

Almonds are my favourite, but other healthy nuts include the below:

Almonds:

• 1oz. = about 20-24 nuts
• 160 calories per serving
• 6 grams of protein

Brazil Nuts:

• 1oz.=6-8 nuts
• 190 calories per serving
• 4g of protein per serving

Cashews:

• 1oz.=16-18 nuts
• 160 calories per serving
• 4g of protein per serving

Hazelnuts (filberts)

• 1oz.=18-20 nuts
• 180 calories per serving
• 4g of protein per serving

Peanuts:

• Though often thought of as nuts, peanuts are actually a type of legume, like beans or lentils.
• 1oz.=28 nuts
• 170 calories per serving
• 7g of protein per serving
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• Pine Nuts :

• 1oz.=150-157 nuts
• 160 calories per serving
• 7g of protein per serving

Pistachios:

• 1oz.=45-47 nuts
• 160 calories per serving
• 6g of protein per serving

What’s the Problem With Roasted?

When nuts are exposed to high heat as during the roasting process, two important things can happen that can affect the health value of the nut. Most commercially roasted nuts are heated to very high temperatures. When nuts are roasted at temperatures above 170 degrees Farenheit, the monounsaturated fats can breakdown and free radicals can form. Why is this important? Free radicals can cause damage to cells, particularly the genetic material, DNA.

The other issue that’s recently come to the forefront is acrylamide formation. Acrylamides form when foods containing the amino acid asparagine are heated to high temperatures. Acrylamides have been shown to cause cancer in animals and are believed to increase the risk of cancer in humans. When roasted nuts, particularly almonds, are tested, high levels of acrylamides have been found in many samples. Exposure to these acryalmides can be avoided by eating only raw nuts.

Are There Any Advantages to Roasted?

When it comes to raw or roasted nuts, there may still be some advantages to eating them roasted. Nuts are difficult to digest for some people and roasting may help them pass more easily through the digestive system. Many people also prefer the flavor of roasted nuts. One option for those who prefer the taste of roasted nuts, but don’t want the acrylamide exposure is to roast them at home in the oven, keeping the temperature below 170 degrees. It will take longer at such a low temperature, but the health benefits may be worth it.

xoxo Betty