Almonds, whether raw or roasted, are tasty nuts that are packed full of nutrients. Both versions contain healthy fats that help reduce bad cholesterol levels, helping with blood pressure and keeping your heart healthy. Roasted almonds are produced by heating them to 100 to 200 degrees Celsius for 10 to 60 minutes, according to the University of California. In response to Salmonella outbreaks in raw almonds, the USDA requires that all almonds be sterilized by chemical and/or high temperature treatment, according to Food Consumer.
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The taste of almonds is important, and many people might prefer the smoky or salty taste of roasted almonds over the taste of raw almonds. The preference of roasted almonds may be attributed to the oil fats that are released during the roasting process. Raw almonds are also delicious and have the traditional almond taste as opposed to the roasted or cooked flavor of roasted nuts. Raw almonds do not have the intense taste of roasted almonds. It is all a matter of preference. For recipes and cooking, both raw and roasted almonds are used, with roasted almonds providing a more crunchy texture than raw almonds.
The University of California states that raw almonds have a rigid texture, which makes it harder for the stomach to breakdown during the digestion process, and that a large portion of raw almond tissue is never fully digested. Roasted almonds are digested more easily by the body due to the change in texture, and less almond tissue is lost through the digestion process. Roasted almonds may release more nutrients in the body due to their higher digestibility than raw almonds.
Almonds are packed with nutrients and contain vitamin E, magnesium, copper, phosphorus, riboflavin and fiber. Almonds, whether raw or dry roasted, contain 14 g of total fat and 1.1 g of saturated fat with zero cholesterol per 1-oz serving. They both contain 6 g of carbohydrates, 1.1 g of sugars, 6 g of protein, 75 mg of calcium and 200 mg of potassium. As long as salt or oil is not added to dry roasted almonds, both raw and roasted almonds provide the same nutritional benefit.
Both raw and dry roasted almonds have 165 calories and the same fat content for each 1-oz serving. Almonds roasted with oil can increase calorie content.
REFERENCES & RESOURCES
- University of California: Digestion of Raw and Roasted Almonds in a Stimulated Gastric Environment; Fanbin Kong, Paul Singh
- Food Consumer: " Raw" Almonds Must Soon be Steam-Heated or Treated with Toxic Chemical
- ChooseMyPlate.gov: Protein Foods: What Foods Are In The Protein Group?
- USDA National Nutrient Database: Nuts, Almonds
- Harvard University: They’re good for us, but which nut is the best?