REALLY?

Nuts are good for you, but is there a difference between raw nuts and roasted nuts?

No research has specifically addressed how roasting nuts could change their nutritional value, said Rui Hai Liu, a professor of food science at Cornell University, but he said that in his opinion, “I predict you will get health benefits from consuming either raw or roasted nuts.”

“I don’t think processing will decrease the benefits, and it may actually improve the bioavailability of some bioactive compounds,” like flavonoids, said Liu, who has studied the benefits of eating nuts. The positive effect of processing has been shown in his laboratories for such compounds in tomatoes and sweet corn.

Phenolic compounds in nuts “have high antioxidant activity and are able to quench free radicals that lead to cell damage and oxidative stress,” Liu said. “Nuts also have a very nice fatty-acid balance and are a good source of vegetable proteins.” And they are linked to a lower risk of cardiovascular disease.

Walnuts have the most phenolic compounds and antioxidant activity, followed by pecans. Then come peanuts (actually a legume). Pistachios, cashews, hazelnuts and almonds also have high levels.

One benefit of roasting is clear, Liu said.

“Do you think roasted nuts taste better?” he asked. “Then roasting will encourage you to include them in your diet.”