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Journalism of Courage
Nuts and seeds are nutritional powerhouses, packed with healthy fats, protein, fibre, and a host of essential vitamins and minerals. While these crunchy delights are often enjoyed raw, many people prefer the rich, toasted flavour of roasted nuts and seeds. However, the roasting process has sparked debates about whether it diminishes their nutritional value.
Content creator and lifestyle physician Dr Achyuthan Eswar mentions in his reel, “Eating nuts and seeds without roasting, eating them raw is definitely more healthy. I don’t recommend roasting nuts and seeds if you can avoid it.”
Alok Singh, founder Diga Organics and food science expert, Ambedkar Nagar, Uttar Pradesh says, “Roasting nuts and seeds can alter their nutritional profile, but the extent of these changes depends on the roasting temperature and duration. Vitamins, particularly those sensitive to heat like vitamin E and certain B vitamins, can degrade during roasting. However, most minerals, such as magnesium, phosphorus, and zinc, remain stable because they are not affected by heat.”
The fats in nuts and seeds are another area of concern, he adds. While monounsaturated fats (the good fats) remain stable during roasting, polyunsaturated fats can oxidise, leading to the formation of harmful compounds. He continues, “This oxidation process can result in rancidity, which gives the nuts an off taste and can be pro-inflammatory and potentially carcinogenic if consumed in large amounts. It’s worth noting that roasting at lower temperatures can minimize these negative effects.”
Raw nuts and seeds can sometimes harbour harmful bacteria like Salmonella, says Singh, posing a risk of foodborne illness. Roasting is an effective way to eliminate these pathogens, making roasted nuts safe.
Moreover, raw nuts and seeds contain anti-nutrients such as phytic acid and oxalates. These compounds can bind to essential minerals like calcium and iron, reducing their bioavailability. Roasting helps break down these anti-nutrients, thereby enhancing the absorption of these minerals and making the nuts more nutritious .
Singh explains, “Roasting generally improves the digestibility and nutrient absorption of nuts and seeds. The heat from roasting breaks down complex compounds, making it easier for our digestive system to process and absorb the nutrients. Additionally, roasting deactivates certain enzymes and reduces the levels of anti-nutrients, further aiding in digestion and nutrient availability.”
However, he asserts that it’s important not to overdo it. “Over-roasting can degrade some beneficial nutrients, so it’s best to roast nuts at moderate temperatures to strike a balance between improving digestibility and preserving nutritional value.”
The flavour profiles of raw and roasted nuts and seeds are quite distinct. “Roasting enhances the natural flavours, making them richer and more intense, and gives them a crunchier texture,” Singh remarks. “This makes roasted nuts particularly appealing in savoury dishes, baked goods, and as snacks. They pair well with strong flavours and can add depth to various recipes.”
On the other hand, raw nuts and seeds have a milder flavour and a softer texture, which is ideal for recipes where a more subtle taste is desired, such as in smoothies, dairy-free creams, and salads. Choosing between raw and roasted often depends on the flavour and texture desired in the dish.
