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Can someone please settle the raw vs roasted almond debate?

Which one is technically healthier? A raw almond, or a roasted almond with no salt?

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Answer

Roasted almonds have less B vitamins in them cuz the heat destorys some but its not significant and im sure you cook good portion of your food anyway so i dont think would make difference but technically raw almonds have that tini tiny more B vitamins so its technically ‘healtier’

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https://www.ars.usda.gov/ARSUserFiles/80400525/Data/retn/retn06.pdf here is a good guild on ways of cooked food and their nutrient retention

Answer

Uncooked is higher anti-nutrient content.

Roast is lower in anti-nutrient content, but depending on the quality, they’ll be oxidised.

I generally minimise my intake of them altogether. But partake in a bit of a naughty nut from time to time.

Answer

Theres a video by Talon Fitness that ranks different kinds of nuts based on nutrition. He does not say if roasting almonds changes the profile of nutrition. Which with his channel where he points these things out, im lead to believe not. However heat almost always breaks down some nutrition even if it is a very small amount.

Answer

I personally prefer raw (which will still be heat-treated with steam in the US per USDA regulations) due to how roasting the natural, unrefined oils in nuts (with much lower smoke points than refined oils) can result in free radicals, acrylamide, and other issues from exposing oils to high heat. But eating nuts is generally associated with better health, and most of those nuts are consumed roasted, so I would definitely choose roasted nuts over no nuts.

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