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Nuts, regardless of whether they are consumed raw, soaked, or roasted, have been a longstanding component of human diets for centuries. They are highly regarded not only for their enjoyable flavour but also for their exceptional nutritional value. These bite-sized wonders come in various shapes, sizes, and flavours, encompassing a wide range of nuts like almonds, walnuts, cashews, pistachios, and more. Nuts are a nutritious snack option as they are packed with essential nutrients such as healthy fats, protein, fibre, vitamins, and minerals. They can provide numerous health benefits, including improved heart health, weight management, and reduced risk of chronic diseases. Incorporating a variety of nuts into your diet can contribute to a well-rounded and balanced nutritional intake. Nuts are a great source of essential nutrients, providing a beneficial blend of healthy fats, protein, fibre, vitamins, and minerals that are important for your overall health.
In one of her Instagram posts, Dr Nandita Iyer author of Everyday Superfoods, breaks down everything you need to know about nuts. Whether you're a health enthusiast looking to maximise the nutritional value of your snacks or just someone who loves munching on raw, soaked or roasted nuts.
She says, “Nuts are an excellent source of healthy fats, protein, fiber, and several other micronutrients, and they should be a part of our everyday diets. Soaking the nuts improves it’s digestibility and absorption. It also reduces the anti-nutrients such as spites and enzyme inhibitors. These anti-nutrients interfere with the absorption of certain nutrients like calcium and zinc. The benefits of soaking mats depend on the type of nut and the length of time it is being soaked. Some of the nutrients in nuts, such as healthy fats, may be reduced after a prolonged soaking. Roasting nuts may alter the flavor and the texture of the nuts, but it's not necessarily healthier or less healthy than eating the nuts raw. Also, roasting the nuts may cause a slight loss of nutrients which are heat sensitive like vitamin E. On the other hand, roasting enhances the flavour of nuts, making it more palatable to some people. When buying nuts, make sure to read the nutritional label, so you can ensure that they are just dry roasted and not fried in refined oil, which not only adds to the calories of the nuts but also reduces some of it’s health benefits. In short, the best way to consume nuts is to make sure they are minimally processed. But also keep a watch on portion control as they are very high in calories, and it can cause weight gain if it's consumed in excess.”
Incorporating nuts into your daily diet can be a rewarding experience, as they offer a multitude of health benefits that contribute to a vibrant and balanced lifestyle. Whether you choose to savour them raw, soaked, or roasted, nuts can be a nutritious addition to your meals.
