Both raw and roasted nuts have their own nutritional benefits, so which one is healthier 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 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, both raw and roasted nuts can be healthy options, and it's ultimately up to you to choose which one you prefer based on your taste preferences and dietary needs. If you prefer the natural taste and nutritional benefits of raw nuts, that's a good option. If you prefer the taste and texture of roasted nuts, you can still enjoy them in moderation as part of a balanced diet. Just be aware that both raw and roasted nuts can be high in calories, so it's best to consume them in moderation.