Roasted nuts are delicious right? But there is something you might not know about these tasty nuts - They are CARCINOGENIC!
You must be wondering, “But why? I thought nuts are high in healthy fats and antioxidants?” Continue reading this article to find out WHY.
- Form Harmful Chemicals (Acrylamide)
Roasting nuts at high temperature has a great impact on acrylamide formation, which is a carcinogen. Acrylamide forms from reducing sugars and an amino acid (asparagine) during certain types of high-temperature cooking, such as frying, roasting, and baking. In this case, nuts like almonds are most susceptible to the formation of acrylamide, since they contain high amounts of free asparagine. Roasting at a temperature of 154°C or above will lead to an exponential increase in acrylamide. Dark roasted almonds have strong roasting flavor notes that may taste more desirable, but the high roasting temperature may lead to a very high acrylamide content (>1000 ppb).
- Loses At Least 50% Of Nutrients
Nuts are a great source of nutrients, including vitamin E, magnesium, and phosphorus. They’re also loaded with antioxidants and healthy fats that will help us in regulating our cholesterol levels and reduce free radical damages. However, some antioxidants and vitamins will lose during high temperature roasting. The amount of loss is affected by the temperature and time of roasting and also varies depending on the types of nut. A study shows that after 15 minutes of roasting at 160–170°C, the alpha-tocopherol (vitamin E) levels were reduced by 54% in almonds and 20% in hazelnuts.
- Contains Higher Fat And Calories
Some nuts are roasted or fried with oil to enhance the flavour, crispiness, and shelf-life. Nuts naturally contain high healthy fats, but oil-frying or the addition of oil will increase the fat and calorie contents. This might lead to weight gain if we don’t eat in moderation.
In a NUTshell, we want to involve nuts in our diet due to their high nutritional contents and health benefits. We simply have to make sure the nuts are roasted at a low to medium temperature (<150℃) without oil to enjoy its full flavor and benefits.
Love Earth Organic has a range of Award-Winning Lightly Roasted Nuts, secretly favored and recommended by many health enthusiasts! Using 100% natural premium-grade nuts from the USA, roast lightly for 2 hours at 140℃ to retain maximum nutrients. Now, you can enjoy your crispy and tasty nuts without having to worry about increased cancer risk! Eat nuts a healthier way, guilt-free and worry-free!
Written By: Ng Kai Wen
BSc.(Hons). Food Science with Nutrition
Reviewed By: Jasmine Lim
Love Earth Organic Nutritionist
Bachelor of Science Degree in
Dietetics (major) & Food Science (minor)
Iowa State University, USA