Let’s start with the nutritional contribution of almonds: almonds are rich in protein, they have 22% high-quality protein, dietary fiber, about 11% excellent and satisfying fiber, vitamins – vitamin E and B vitamins, minerals – calcium – 250 mg per 100 grams, and also iron in an amount of 4 mg per 100 grams. This composition contributes to a feeling of satiety, improving heart health and strengthening bones.
The amount of calories in roasted and natural almonds is similar to the same. There is no difference! The caloric value of roasted and natural almonds is similar. The roasting process does not significantly change the calorie or mineral content of almonds. For example, group B vitamins, which are found in a significant amount in almonds, are heat resistant and remain in their quantity even after roasting. Also, minerals such as calcium, iron, zinc and magnesium are preserved in the roasting process. Nothing happens to minerals when heated! The amount of iron and magnesium is the same in roasted as in natural.
Effect on vitamins: Vitamin E may be slightly damaged due to its sensitivity to heat. However, this is only a negligible decrease. Vitamins from group B – since the roasting is relatively short, the decrease in their quantity is not significant. Added sodium (salt) in roasted almonds: roasted almonds with salt contain about 100-150 mg of sodium per 20 grams, for comparison, a slice of normal bread contains about 120-150 mg of sodium.
For example, in a study published in Nutrition Research Reviews, it was found that combining almonds and peanuts in a calorie-controlled diet may help with weight loss. The researchers noted that almonds are rich in protein and fiber, which contributes to a feeling of satiety and helps control appetite.
Another study published in my favorite scientific journal, the American Journal of Clinical Nutrition, found that including almonds in a low-calorie diet helped to significantly reduce weight and waist circumference, compared to a low-calorie diet without almonds. The researchers explained that the healthy fats and fiber in almonds increase the feeling of satiety and reduce appetite.