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Walnuts are a super-rich source of omega-3 fatty acids. Studies
show that just one small handful of nuts provides protection against
heart disease that is similar to cholesterol-lowering drugs.

It has also been found that nuts can protect against diabetes and
insulin sensitivity. Because nuts are a concentrated source of
protein, fiber, and healthy fats, they digest slowly and are filling.

This helps with healthy weight maintenance.

Dangers of roasted nuts

Roasted nuts are obviously further from their natural state than raw

nuts. They have been processed, and as a general rule, processed
foods are less healthy than raw foods.
When nuts are exposed to high heat during the roasting process,
the fat content may break down causing free radicals. Free radicals

damage cells and DNA.

In addition, roasting may cause acrylamides to form. Acrylamides
are dangerous; they form when nuts, which contain the amino

acid asparagine, are heated to high temperatures. Acrylamides
have been linked to cancer in laboratory animal studies, and
may increase cancer risk in humans. Roasted nuts, in particular
almonds, tend to have high levels of acrylamides.

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