Difference Between Raw & Roasted Nuts

Raw nuts are less of a cancer risk than roasted nuts, experts say.

Like fruits and vegetables, nuts lose some of their nutritional value when heated and processed. Raw nuts are unprocessed and have not been steamed, roasted or cooked in any way.

Identification

Most canned or packaged nuts are roasted or boiled unless otherwise indicated. Because they have a much shorter shelf life, raw nuts can be more difficult to find, but they will usually be clearly labeled.

Nutrition

Nuts are a great source of protein, as well as a variety of vitamins and minerals. Raw or sprouted nuts will offer the most nutrients, while roasted nuts have much less.

Health

A big problem with roasted nuts is the acrylamides, a chemical that forms when foods with asparagine (like nuts) are heated. Acrylamides have caused cancer in some animals and are considered carcinogenic.

Expert Insight

According to World's Healthiest Foods, a few ounces of nuts a day "doesn't come with added risk of weight gain, but it does come with decreased risk of heart and inflammatory problems."

Tips

For the taste of roasted nuts without the risk of acrylamides, you can roast raw nuts at home at temperatures below 140 degrees Fahrenheit. Acrylamides will only form at a temperature above 240 degrees.

References

• World's Healthiest Foods: Greater Nut Intake Would Improve Our Health