Roasting nuts: Lower fat by roasting in the shell?
If you roast nuts in the shell, will any of the fat in the nuts be absorbed by the shell?
- Hans / Australia
Mayo Clinic dietitian Katherine Zeratsky, R.D., L.D., and colleagues answer select questions from readers.
Answer
Some nutritional data suggest that this may be possible, but roasting nuts in the shell isn't likely to reduce the fat content of the nuts significantly. Still, a handful of nuts a day can be part of a healthy diet. Although they're high in calories, most nuts pack plenty of nutrition into a tiny package. Research suggests that the heart-healthy monounsaturated and polyunsaturated fats in nuts help lower bad cholesterol levels. Many nuts are also rich in omega-3 fatty acids, another heart-healthy fat. If you buy ready-to-eat nuts, avoid those that are heavily salted or covered with chocolate or other sugary toppings.
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