Nuts have long been hailed as nature’s perfect snack—packed with essential nutrients and a surefire way to make any diet healthier. A handful of almonds, a few cashews, or a sprinkle of walnuts over your morning yogurt seems like an obvious choice for clean eating. But do these same nuts, when roasted, salted, or spiced, lose their nutritional halo? Does roasting strip them of their goodness, or does it add something valuable?

Nuts are rich in heart-healthy fats, fiber for digestion, and essential micronutrients like vitamin E and magnesium. We blend them into curries, sprinkle them over aromatic dishes, add depth to sweets, and, of course, reach for them at 11 AM or 4 PM instead of sodium-heavy bhujia.

Does roasting change them? Absolutely. Heat alters food at a molecular level—sometimes enhancing nutrient absorption, sometimes depleting essential compounds.

Raw nuts are harvested, sometimes pasteurized, and remain untouched to preserve their natural state. Roasted nuts undergo heat treatment to enrich flavor and texture.

  • Dry Roasting: Uses heat alone, typically in an oven or a pan, to create a crunchier texture.
  • Oil Roasting: Involves roasting nuts in oil—often sunflower or olive oil—to enhance taste and texture.
  • Borma Roasting: A unique light roasting technique that preserves natural oils, moisture, and nutrients while enhancing flavor. It gives nuts a mild golden hue and a delicate crunch, making them ideal for both snacking and cooking.

A study published in the Journal of Food Science and Technology found that roasting almonds at 140°C for 30 minutes caused a slight drop in vitamin E but increased polyphenols—potent antioxidants that help protect cells from damage. Similarly, research in the International Journal of Food Sciences and Nutrition showed that roasting cashews boosted their antioxidant levels.

The key factors? Temperature and duration. When nuts exceed 160°C, delicate vitamins degrade, and healthy fats may oxidize. Prolonged exposure to high temperatures can also lead to acrylamide formation, a compound linked to potential health risks. A 2020 study in Food Chemistry found that nuts roasted beyond 150°C contained higher acrylamide levels, though still within safety limits.

Raw nuts retain all their original nutrients, without the risk of heat-induced degradation. However, antinutrients like phytates and tannins can interfere with the absorption of essential minerals like iron and calcium. Roasting or soaking neutralizes them, making nuts easier to digest.

Raw nuts, if not stored properly, can develop aflatoxins, harmful mold-derived toxins classified as carcinogenic by the World Health Organization. Peanuts, almonds, and pistachios are particularly vulnerable.

Nuts have long been a staple in our kitchens. Ayurveda, the ancient Indian system of medicine, favors roasted nuts, since they digest more easily and cause less bloating. Modern science agrees partially—roasting improves digestibility and can increase antioxidant availability.

However, not all roasting is beneficial. Commercially roasted nuts—especially those found in snack aisles—contain low-quality oils, excessive salt, and artificial preservatives. These shift a nutritious food into processed indulgence.

For those with sensitive digestion, soaking raw almonds overnight—a widely practiced Indian tradition—reduces antinutrients and improves mineral absorption.

Nutri Intact’s range of everyday and exotic nuts stays true to their natural goodness, authentic taste, and real texture. Unlike commercial brands that rely on deep roasting with excess oil and additives, we specialize in:

  • Borma Roasting: A gentle roasting technique that keeps nuts crunchy yet rich in natural oils, ensuring superior texture and nutrient retention.
  • Minimal Processing: We keep roasting temperatures within optimal limits to avoid acrylamide formation and nutrient loss.
  • No Artificial Additives: Our nuts contain no preservatives, excessive salt, or refined oils—just pure, wholesome goodness.
  • A Balance of Tradition and Science: We align with both Ayurvedic wisdom and modern research to create products that are easy to digest and nutritionally sound.

With Nutri Intact, you choose real, wholesome nutrition. Both raw and roasted nuts are superfoods for your health and soul—far superior to ultra-processed chips, deep-fried snacks, and artificially flavored mixtures. While some nuts lose a slight amount of nutrients when roasted, they remain one of the best natural foods available. You’re still choosing quality, real food.

Mass-produced, commercially roasted nuts are often drenched in low-quality oils, excessive salt, and artificial preservatives. Many brands cut corners to prolong shelf life and mass appeal over true nutrition.

Raw or roasted, nuts are among the most nutritious foods you can eat. What matters is how each affects your body and which option best suits your needs.

A handful of raw almonds in the morning or a bowl of lightly roasted cashews in the evening—both will do you good. Experience the difference yourself!

And for those worried about calories? Yes, roasting slightly increases calorie and fat content, but the difference isn’t significant—unless you’re eating them excessively. Go ahead, snack smart.