Both raw and roasted nuts have their own nutritional benefits and drawbacks, so which one is better for you may depend on your personal preferences and dietary needs.
Raw nuts are not processed, so they retain all their nutrients and are considered more natural. They are also less likely to contain added oils, salt, or other flavorings that can be harmful to your health. Raw nuts are a good source of healthy fats, fiber, protein, vitamins, and minerals, and have been linked to numerous health benefits, such as lower risk of heart disease, improved brain function, and better weight management.
Roasting nuts, on the other hand, can enhance their flavor and aroma while making them more crunchy and enjoyable to eat. Roasting can also reduce the levels of anti-nutrients, such as phytic acid, that can interfere with the absorption of certain minerals, such as iron and zinc. However, roasting can also cause some loss of nutrients, especially if the nuts are roasted at high temperatures or for too long.
Therefore, if you prefer the taste and texture of roasted nuts, go ahead and enjoy them in moderation. If you prefer the natural taste and nutritional benefits of raw nuts, that's also a good option. Just be aware that both raw and roasted nuts can be high in calories, so it's best to consume them in moderation as part of a balanced diet.