When eaten in moderation, raw nuts are a great addition to your diet. Raw almonds, walnuts, cashews, and other nuts provide a hearty dose of fiber and omega-3 fatty acids. They’re also loaded with vitamins and minerals, such as iron, magnesium, and calcium. Nuts may help lower your risk of heart disease and diabetes, especially when you use them as a protein substitute for red meat. Based on data from multiple studies, experts from the Harvard School of Public Health estimate that substituting nuts, and other healthier proteins, for red or processed meat may reduce your risk of diabetes by up to 35 percent. Choose unsalted nuts to avoid eating too much sodium.