Roasting nuts and seeds reduces the antioxidants and healthful fats slightly, but it doesn't turn them into bad foods. Almonds will help keep your cholesterol levels healthy whether you eat them raw or roasted. Same with sunflower seeds.
If you're looking for ways to get more nuts and seeds into your diet, try these:
- Experiment with different types of nut or seed butters instead of peanut butter on whole grain breads or apple slices.
- Sprinkle nuts and seeds on a healthy salad.
- Sliced almonds taste great on fish or vegetable dishes.
- Roast your own pumpkin seeds in the oven.
- Coarsely grind some nuts or seeds and add one-fourth to one-half cup to your favorite whole grain bread recipe or bread machine mix.
Amaral JS, Casal S, Seabra RM, Oliveira BP. "Effects of roasting on hazelnut lipids." J Agric Food Chem. 2006 Feb 22;54(4):1315-21.
Spiller GA, Miller A, Olivera K, Reynolds J, Miller B, Morse SJ, Dewell A, Farquhar JW. "Effects of plant-based diets high in raw or roasted almonds, or roasted almond butter on serum lipoproteins in humans." J Am Coll Nutr. 2003 Jun;22(3):195-200.