Raw against roasted nuts

How is it best to consume them?

Avoided and denied in the era of low-fat "fashion", nuts are steadily returning to the menu of people who begin to recognize them as a valuable source of nutrients. Many of us consume them because of the health benefits of fats and the protein they contain. They are a wonderful and practical solution to the problem of modern man with nutrition during the hectic schedule.



Many of us, however, are confused and are not sure which to prefer as more useful and lighter for digestion: raw or roasted nuts. Both variants of consumption have their advantages and disadvantages. Here we will not address the many benefits of their consumption, but we will note their potential and actual disadvantages so that everyone can draw their conclusions.



Roasted nuts



Nutrients - the nuts most commonly purchased from the market are roasted in fat and salt. Although the energy difference is minimal, it would be a good idea to bake them yourself if you are monitoring the quality of the fat you are taking. Cooking salt is another reason to prefer home-baked nuts to sea or other natural salt.



The acrylamide content is another potential disadvantage of roasted nuts. It is a byproduct of aspartic acid, formed by baking almonds and hazelnuts, and processing nuts into fat. It acts as a neurotoxin, and the excess releases free radicals have a carcinogenic effect and can cause chromosome alterations.

Raw nuts

Phytic acid - raw nuts that are not previously dried or soaked in water may contain substances that make them potentially dangerous. Nuts and seeds contain enzymes and other substances that protect them from insect-eating.



In addition to kernel protection, however, phytic acid may block the absorption of calcium, magnesium, iron, and zinc. Soaking and drying eliminate the phytic acid content. Systemic consumption of fresh nuts and seeds can lead to serious nutritional deficiencies in the body.
Rarely, raw nuts may contain harmful bacteria for the body. Salmonella from almonds is known to occur. Peanuts (we include them here because, although a representative of legumes, they are most commonly consumed as nuts) can also become the successor to salmonella and aflatoxin.



Baking, blanching and even mild steaming destroy salmonella. Baking removes up to 50% of aflatoxins. An additional security measure is the removal of deciduous nuts during the heat treatment.

How do we know whether or not we harvest the nuts?



Secure signs that our digestive system does not process nuts and seeds are:

• weight in the stomach after consumption
• the presence of clearly visible pieces of nut or whole seed in the stools

As mentioned above, phytic acid and enzyme inhibitors in the kernels can be removed by soaking. Every kind of nut has a recommended soaking time to make sure that it does not make it difficult for us to digest.



Additional tips

• The reason why many people prefer roasted nuts is their taste. When baking, fatty acids are released to which our taste buds react. Both roasted and raw nuts have their benefits and potential dangers. The choice of how to consume them depends mainly on our taste preferences. Whether you use them raw or roasted, always choose quality and fresh produce.
• If you love them baked, bake them yourself. Bake them at 175 degrees for not more than 7-9 minutes, always warm the oven in advance. You can lightly moisten them and roast them in salt to taste them or bake them in a little bit of fat (use coconut, rice or another high-temperature grease).



• If the raw nuts are tasteless, add a little salt to the water you are soaking them in. Once you have soaked them, you can keep them for a longer time by dehydrating them for about 12 hours at 40o.
• Choose nuts whose integrity is not distorted and has no color change. Avoid ones with cobwebs or molds on them.
• Keep the nuts properly, do not let them stand, and at the first signs of rancidity remove them.
• Do not overdo the quantities. Remember that only the quantity makes the difference between the drug and the poison. Consume smartly so that you can enjoy the beneficial effects of nuts and seeds.