Raw Nuts VS Roasted Nuts

I'm sure that by now you've heard, nuts are a great choice for just about any diet plan.

Nuts are full of healthy fats, offer a good dose of fiber and also offer an assortment of vitamins and minerals like:

  • vitamin E
  • iron
  • zinc
  • potassium
  • magnesium

But, not all nuts are created equally.

Here's why raw nuts are better than roasted nuts (well mostly, I'll explain more later.)

1. Less Sodium

One of the biggest reasons to choose raw nuts is because they aren't loaded with sodium. Most roasted nuts are packed with salt, which could cause an increase in blood pressure.

For those looking to avoid heart disease and stroke, you just don’t want roasted nuts in your diet plan.

2. Unhealthy Fats

Another big issue with roasted nuts is they are often roasted in unhealthy oils that may be rancid.

You can opt for dry-roasted nuts instead to avoid this, but then the problem is the temperature used to roast those nuts may actually denature the nutrients in the nuts causing them to break down and be less effective.

And, this can increase the free radical level in those nuts, making them less healthy for you to eat.

Raw Nuts Are Better But…

Now this said, raw nuts are not without their own set of issues.

Raw nuts contain phytic acid and enzyme inhibitors, which can bind to minerals in the body and prevent their absorption.

So in essence, you may not be getting the nutrients you think you are from those nuts. The more of this phytic acid you eat (which is also present in some legumes and seeds as well), the more harmful its effects on your body.

To get past this, soaking your nuts is a smart move.

By soaking the nuts in water and then using a low level of heat to dehydrate them, you can break down the phytic acid making the nuts more nutritious to your body.

Here’s a quick how to:

Dissolve 1 tbsp of sea salt in about 3-4 cups of warm water. Once dissolved, add nuts (or seeds) and make sure they're fully covered by the water.

Now, leave this uncovered on the counter overnight.

The next day, rinse the nuts in a strainer and then place on a baking sheet. Bake at 150 degrees F until they are completely dry.

This can take up to 24 hours, so note that you will have your oven on for quite an extended period of time.

Once finished dehydrating, place in an air-tight container until ready to serve. You'll want to keep them in a cool, place away from sunlight.

So now you know the best way to get the most out of the nuts in your diet. Always opt for raw nuts and to get the most benefit from those nuts, soak and dehydrate them.

Yours in Health,


P.S. Please share this info. and I welcome your comments below.