Avoid Added Sugars and Salt When Eating Nuts

Pan of Nuts

Nuts are one of the healthiest choices for a snack because they are packed with protein, unsaturated fats, vitamins and minerals. However, we advise you to consider the difference between raw and roasted nuts.

Raw Versus Roasted Nuts

The nutritional makeup of raw and roasted nuts is about the same. For instance, they both usually have the same number of calories or about the same amount of fiber and carbs. Since the nutritional value is so similar, people oftentimes rather have the roasted ones. However, the ones roasted in oil have slightly more fat, and they often are glazed with sugar or sprinkled with salt.

It should also be noted that there are some drawbacks to raw nuts as well. For instance, they might contain bacteria in them or phytic acid that can make it hard for your body to absorb their nutrients. On the other hand, roasted nuts might have a chemical in them called acrylamides, which can be cancerous.

In any case, you might want to find creative ways to season your nuts without raising the sugar or sodium content. Furthermore, some nuts are lower in fat than others. Additionally, new ways of producing nuts are making them safer to eat whether raw or roasted.

Low-Sodium, Low-Fat Nuts

If you must eat roasted instead of raw nuts, you more than likely would be better off roasting your own nuts at home than purchasing prepackaged ones. Just lightly spray them with oil, or dry roast them to allow the natural nut oils to become the roasting lubricant. If you choose the dry roasting option, they will be lower in fat but need to be carefully monitored to prevent burning. Roasting at 300 to 350 degrees is probably the best temperature whether using oil or not.

If you want to lower your salt content, reduce the amount of salt on them. Then, add onion or garlic powder or some other flavorful seasoning that has a lower amount of sodium than salt.


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