Healthy Nuts: Are They Better Raw Or Roasted?
Nuts are full of healthy ingredients. Scientific studies have shown, among other things, that they have a positive influence on cholesterol levels. They can also prevent high blood sugar levels and reduce the risk of cardiovascular diseases. But should nuts be eaten raw or roasted?
Nuts are often underestimated in our diet and are primarily associated with a high energy content. But they contain important fiber, valuable unsaturated fatty acids, vitamins, minerals and secondary plant substances. These have a health-promoting influence on typical diseases of civilization such as cardiovascular diseases. But should nuts be eaten raw or roasted?
Roasting has adverse effects
As the consumer center in South Tyrol explains in a current press release, nuts and seeds are rich in high-quality vegetable fats, proteins and fiber and are also an excellent source of certain vitamins, minerals, trace elements and antioxidants.
They are sold raw and partly roasted. For some recipes, the kernels are roasted in a pan or in an oven. This makes their aroma more intense and their consistency more crisp, but it also has detrimental effects.
Because high temperatures damage the sensitive polyunsaturated fatty acids, lead to fat oxidation, destroy some of the vitamins and antioxidants and cause the formation of the carcinogenic acrylamide.
The good news, however, is that all of these detrimental processes can be reduced or prevented if nuts and seeds are roasted at a maximum of 130 to 140 degrees Celsius and not too long.
This does not seem to affect the heart-protective properties of the nuts. The content of calories, fats, proteins and minerals even increases slightly through roasting – because the heat reduces the liquid content of the kernels.
Not every nut reacts the same way
But not every nut reacts the same. Because of their high polyunsaturated fatty acid content, walnuts are particularly sensitive to fat oxidation. A decrease in the vitamin E content was observed in almonds and hazelnuts, among others. According to the experts, almonds form more acrylamide than other nuts due to their amino acid profile.
As stated in the communication, the argument for roasting is that nuts are sometimes contaminated with pathogenic bacteria. These are actually reliably killed off by heat. However, if nuts are contaminated with mold toxins (for example with aflatoxins), roasting is ineffective because aflatoxins are heat-resistant.
“Those who prefer roasted nuts and seeds should avoid high temperatures and too long roasting times: roasting takes place at 130 ° C, at most 140 ° C, for 15 to a maximum of 25 minutes,” summarizes Silke Raffeiner, nutrition expert at the South Tyrolean Consumer Center.
“Compared to heating in the pan, the oven has the advantage that the temperature can be set precisely. Since roasted nuts and seeds get rancid faster, they should always be used up quickly, ”says the expert. (ad)
Author and source information
This text complies with the requirements of specialist medical literature, medical guidelines and current studies and has been checked by medical professionals.
This article is for general guidance only and should not be used for self-diagnosis or self-treatment. He can not substitute a visit at the doctor.