Are roasted almonds healthy, or does putting them through the cooking process ruin their nutritional value? While almonds are often consumed raw- in their natural form or even as milk – some recipes call for roasted almonds or other roasted nuts, stating that doing this helps enhance their taste, aroma, and crunchy texture. But how healthy are roasted almonds? In today’s article, we shall be tackling this question and finally letting you all know which is the best way to consume these nuts.
What Is The Quality Of Nutrition In Almonds? Consumption, Health Benefits, And More
According to the United States Department of Agriculture (USDA), in the US alone, the consumption of tree nuts has increased by 45% in the last decade, and among all the nuts consumed, almonds are the most consumed (9).
In terms of their nutritional value, the almond’s protein levels are quite high compared to many common nuts such as cashews, pistachios, walnuts, and peanuts. According to Healthline, in terms of protein value, raw and unroasted almonds come in second after peanuts with 7 grams of protein per a quarter cup serving; unroasted peanuts have 9.5 grams (2, 13).
When it comes to fat in almonds, these nuts, like many, are quite high in healthy fats. The Harvard School of Public Health further states that the majority of the fats in almonds are monounsaturated fats (80% monounsaturated, 15% polyunsaturated, and 5% saturated). Monounsaturated and polyunsaturated fats are known to be very heart friendly as they help reduce inflammation and decrease cholesterol, which reduces your risk of heart disease (8).
These nuts are also high in vitamin E, manganese, magnesium, copper, phosphorus, fiber, and riboflavin; they are also proven to have beneficial effects on cardiovascular health, obesity-related diseases, and certain cancers (1, 3).
Are Roasted Almonds As Healthy As Raw Almonds?
As previously stated, almonds are often roasted to help enhance their crunchiness, taste, and aroma. According to a study published in 2018, roasted almonds are produced by heating them to 100 to 200 degrees Celsius for 10 to 60 minutes (14). An important point to note is that these nuts can be roasted in two ways:
- Dry Roasting. Done in an oven or frying pan with no oil.
- Oil Roasting. Done in an oven or frying pan but with a small amount of oil added.
So are roasted almonds less healthy than their dry/unroasted counterparts? This does not seem like it. According to the USDA Food Data website, these nuts seem to have more or less the same levels of calories, protein, fats, and carbs.
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|Raw/Unroasted||Dry Roasted (without salt)||Oil Roasted (without salt)|
|Protein||6.01 g||5.95 g||6.01 g|
|Fats||14.1 g||14.9 g||15.6 g|
|Carbs||6.12 g||5.95 g||5.02 g|
|Fiber||3.54 g||3.09 g||2.98 g|
|Calcium||76.3 mg||76 mg||82.5 mg|
|Iron||1.05 mg||1.06 mg||1.04 mg|
Are Roasted Almonds As Healthy As Raw Almonds?
Yes, they are. As seen in the table above, both raw and roasted almonds have more or less the same amount of nutrients. Cooking them only drastically changes the texture, taste, and aroma of the nuts but does not largely interfere with the nutrition.
Are Cinnamon Roasted Almonds Healthy?
Yes, they are. As we have previously mentioned, these nuts contain lots of healthy fats, fiber, protein, magnesium, and vitamin E, which translate into helping lower your blood sugar levels, reduce blood pressure, lower your cholesterol levels, reduce hunger, and even promote weight loss. Adding cinnamon to roasted almonds only increases these benefits.
This spice is loaded with polyphenol antioxidants that help protect your body from oxidative damage caused by free radicals. They also have anti-inflammatory properties, been linked to the reduced risk of heart disease due to the reduction of bad “LDL” cholesterol and triglycerides, reduced insulin resistance and lowered blood sugar levels, given protection against cancer as well as fight against tooth decay, bacterial, and fungal infections (5, 7, 10, 15, 6, 4).
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Are Dry Almonds Healthy?
Yes. Almonds in whichever state are considered very healthy and nutrient-dense nuts.
Is it possible to eat too many almonds? What are the risks?
Even though these nuts are quite healthy and have a wealth of benefits, eating too many of them can cause some undesirable side effects, such as:
- Constipation. They are high in fiber which is known to help with fullness and bowel movement. However, too much fiber intake, especially without enough water intake, can lead to constipation and bloating.
- Weight Gain. As seen in the table above, a serving of about 23 grams of almonds can have anywhere between 164 to 172 calories depending on how you eat them. If you want to add these dry or roasted nuts to your diet as snacks, make sure that they fall within your recommended caloric intake for the day. Failure to do this will lead to overindulgence, which triggers weight gain.
- Vitamin E Overdose. According to LiveStrong, an ounce of almonds provide you with 7.4 milligrams of Vitamin E, which is half of the recommended 15 milligrams intake per day. Eating too many almonds means that you consume more Vitamin E than you need, which leads to an overdose causing lethargy, blurred vision, headaches, diarrhea, and flatulence.
- Could Trigger A Nut Allergy. Overconsumption is never good, and too many almonds can create a trigger to nut allergy.
The Bottom Line
Are roasted almonds healthy? Yes, they are just as healthy as dry raw almonds. A point to note is that while they are just as healthy, some nutrients might be lost during the roasting process, and adding salt to them increases their sodium content which is not very healthy. It is also advised that you should try consuming them as soon as possible since storing these roasted nuts increases the risk of oxidation and free radical exposure, which can lead to illness.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical condition. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- A nutrition and health perspective on almonds (2006, onlinelibrary.wiley.com)
- Almonds, unroasted (2020, fdc.nal.usda.gov)
- Bioavailability and potency of natural-source and all-racemic alpha-tocopherol in the human: a dispute (2000, pubmed.ncbi.nlm.nih.gov)
- Cinnamon improves glucose and lipids of people with type 2 diabetes (2003, pubmed.ncbi.nlm.nih.gov)
- Cinnamon: A Multifaceted Medicinal Plant (2014, ncbi.nlm.nih.gov)
- Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes (2010, ncbi.nlm.nih.gov)
- Comparative study of cinnamon oil and clove oil on some oral microbiota (2011, pubmed.ncbi.nlm.nih.gov)
- Dietary monounsaturated versus polyunsaturated fatty acids: which is really better for protection from coronary heart disease? (2003, pubmed.ncbi.nlm.nih.gov)
- Food Consumption and Nutrient Intakes (2021, ers.usda.gov)
- Inhibition of lipid peroxidation and enhancement of GST activity by cardamom and cinnamon during chemically induced colon carcinogenesis in Swiss albino mice (2007, pubmed.ncbi.nlm.nih.gov)
- Nuts, almonds, dry roasted, without salt added (2019, fdc.nal.usda.gov)
- Nuts, almonds, oil roasted, without salt added (2019, fdc.nal.usda.gov)
- Peanuts, unroasted (2020, fdc.nal.usda.gov)
- Quantification of fracture properties and microstructural features of roasted Marcona almonds by image analysis (2018, sciencedirect.com)
- The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance (2009, pubmed.ncbi.nlm.nih.gov)