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We all know that raw (natural) nuts are a great everyday food. But what about roasted nuts? Is roasting nuts ok?
Both raw and roasted (whether dry or oil roasted) nuts have a similar nutrient composition.
That said, small differences do occur between raw and roasted nuts. This is because moisture is lost during the roasting process. And it means that some nutrients (for example, minerals) become more concentrated in roasted nuts, whereas other nutrients (for example, B-group vitamins) are reduced, as they are not heat stable.
Regardless of whether you prefer them raw or roasted, aim for a healthy handful of nuts every day!
Dry roasting nuts at home is easy, and will make your kitchen smell delicious!
Roasting nuts only takes about 10 minutes, but keep a close watch – nobody likes a burnt nut!
Nuts are commerically roasted in different ways.
Oil roasting typically means nuts are submerged in hot oil. Dry roasting is when nuts either pass on a conveyer belt through an oven, or roll around in a mini rotating drum like a cement mixer over a flame.
Roasting can amplify the ‘nutty’ flavour and crunchy texture of raw nuts. Try these ideas:
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