Raw vs roasted: what’s the healthiest way to eat nuts?

By Erin Van Der Meer|

A dietitian breaks down the differences between eating nuts raw and roasted.

Just when you think you’re winning at life as you smugly snack on a handful of nuts instead of making a visit to the vending machine, someone comes along (probably Pete Evans) and says you should be eating them raw, not roasted.

Raw food enthusiasts might insist that roasting nuts will deplete their nutritional value — but unless you cook them to a blackened crisp that’s just not true, says Kara Landau, Accredited Practicing Dietitan and founder of Travelling Dietitian.

“As long as roasted nuts are cooked at between 120-160 degrees Celsius, all the delicate essential fatty acids should remain intact,” Landau says.

“Some B group vitamins may be lost, however considering nuts are not typically a main contributor of B group vitamins in the diet, this shouldn’t deter anyone who prefers their nuts roasted.”

Another common concern about roasted nuts is that they have a higher fat content if they’re cooked in oil. But in reality, it’s too minimal for us to be concerned about it.

“Due to the high fat content and density of nuts, they are unable to absorb much extra fat when roasted in oil,” Landau explains.

“They only increase their total fat profile minimally; there can be up to approximately a 5 percent increase in fat content when a raw nut is oil roasted.”

RELATED: Why walnuts are the healthiest type of nut there is

Landau says trans fats can develop when a nut is roasted in oil, depending on the temperature and variety of nut, but the amount is “negligible”.

In a nutshell, you should consume nuts however you prefer to eat them, if it means you’ll choose a handful of nuts over a high-sugar, low-nutritional value snack.

“If you are otherwise not going to consume nuts regularly, and you find that by lightly roasting them their appeal enhances significantly, then I believe this is a great option that is still wonderfully healthy, and ensures you get all of the nutritional benefits that nuts can provide in your daily diet,” Landau says.

To roast your own nuts, spread them evenly on a baking tray and put them in the oven at a low temperature, between 120 to 160 degrees Celcius for 12 to 20 minutes. Once you can smell them, that’s a good indication they’re done.

There’s no need to add oil, but if you like you can drizzle some — ideally avocado, coconut or olive oil — over the nuts before putting them in the oven.

You could also make like Paleo Pete and “activate”, or soak your nuts, something the celebrity chef was roasted for (couldn’t resist) when he talked about it in a newspaper interview a few years ago.

In all seriousness, Landau says soaking nuts does have some health benefits.

The main one is it breaks down phytic acid, a component of nuts and certain grains that can reduce the amount of nutrients the body can absorb from the nuts, because – without getting too bogged down in the science – our bodies lack the enzyme to digest phytic acid. Phytic acid also happens to bind to essential minerals like calcium, zinc, iron, and magnesium, so we don’t digest as much of that good stuff.

“Soaking raw nuts in water overnight and then placing them in a dehydrator to break down some of the phytic acid and ensure the micronutrients are still intact, is one of the healthiest ways to eat them,” Landau says.

“It can also ‘awaken’ beneficial enzymes within the nut to improve digestibility.”

However, the benefits depend on how much of your calcium, zinc, iron and other nutrient intake you’re getting from nuts. Chances are they don’t make up enough of your diet for “activating” them to make a big difference to your diet and overall health.

“Raw, dry roasted, and oil roasted nuts all provide rich sources of protein, fibre, healthy fats, calcium, magnesium, phosphorus and potassium,” Laundau says.

“I believe preparing nuts in a way that makes you want to go back and incorporate them each day into your diet is the best way to prepare them.”

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