Nuts: Roasted or Raw?

Nuts have been a part of the human diet for thousands of years. They were probably one of the first convenience foods, easy to carry and they were able to be stored for a long time. They have long been popular, increasingly so in the last decade. When browsing the selection of nuts in the grocery store these days, you will notice the option for raw or roasted. Have you ever wondered which is better?

Nuts are clearly nutrient dense foods. They have a high total fat content, are rich in bioactive macronutrients, and are a good source of protein and dietary fiber. In addition to these benefits, nuts contain significant amounts of micronutrients, including folate and antioxidant vitamins. Interestingly, most of the antioxidants are located within the pellicle, or outer soft shell of all nuts.

Delicious flavors and aromas can be created from roasting nuts. Chestnuts roasting on an open fire anyone? If you’re wondering about possible fat quality damage when roasting, nuts are more stable to heat than expected given their high fat content. This is most likely related to a higher percentage of monounsaturated fats versus polyunsaturated fats. Monounsaturated fat is less susceptible to damage by heat. Walnuts are the exception here since they contain more polyunsaturated fat than any other fat type, and also high levels of omega-3 polyunsaturated fat. Care should be taken to roast walnuts at a lower temperature or for shorter time periods.

Raw nuts with the shell still intact provides the mono- and polyunsaturated fatty acids protection from rancidity by excluding light and oxygen. Exposure to light and oxygen compromises the quality of the nut since the fatty acids can become more rapidly rancid. Roasting nuts requires the removal of their shells, the addition of heat in combination with exposure to light and oxygen, thus increasing the deterioration rate in quality. As a general rule, the most nutrient dense form for nuts is their raw form. If you feel like eating raw nuts is lacking a warm and fuzzy experience, eat roasted nuts. With all the nutrients nuts provide, roasted nuts are better than no nuts.