A recent study conducted by scientists at Oregon State University’s Linus Pauling Institute and the OSU College of Health has found that consuming a daily dose of almonds can lead to improved health markers for individuals with metabolic syndrome. Metabolic syndrome is a group of conditions that significantly increase the risk of developing cardiovascular disease and type 2 diabetes, affecting nearly 40% of the U.S. adult population.
The research, published in Nutrition Research, revealed that consuming 2 ounces of almonds daily, equivalent to about 45 nuts, resulted in positive effects on cardiometabolic and gut health. Patients with metabolic syndrome are diagnosed if they exhibit at least three of the following conditions: abdominal obesity, high blood pressure, high blood sugar, low levels of “good” cholesterol, and high levels of triglycerides.
Emily Ho, the director of the Linus Pauling Institute, highlighted the importance of the study, emphasizing the increased risk of heart attacks, strokes, and coronary heart disease associated with metabolic syndrome. Poor diet, inactivity, gut health, and chronic inflammation are contributing factors to the development of this condition.
The clinical trial conducted by Ho and Laura Beaver involved two groups of individuals aged 35-60 with metabolic syndrome. One group consumed 320 calories’ worth of almonds daily, while the other group consumed crackers with a similar caloric value but lacking the healthy fats, protein, and micronutrients found in almonds. Blood samples from the almond group showed increased levels of vitamin E, an antioxidant and anti-inflammatory compound present in almonds. Additionally, individuals in the almond group experienced decreases in total cholesterol, LDL cholesterol (known as “bad” cholesterol), and waist circumference.
Almonds are rich in vitamin E, polyunsaturated and monounsaturated fats, fiber, polyphenols, biotin, copper, potassium, and magnesium, all of which contribute to gut health and overall well-being. The study also highlighted the role of almonds in addressing the deficiency of vitamin E in the American diet, a nutrient crucial for organ function, nerve and muscle health, and blood clotting regulation.
The researchers recommend incorporating a handful or two of almonds as a healthy snack for individuals concerned about their metabolic disease risk. Almonds offer a convenient and nutrient-rich option that can positively impact health outcomes. Further research is ongoing to explore the full nutritional benefits of almonds and their role in improving metabolic health.
For more information, the study titled “Beneficial changes in total cholesterol, LDL-C, biomarkers of intestinal inflammation, and vitamin E status in adults with metabolic syndrome consuming almonds as snack foods: a randomized controlled clinical trial” can be accessed in Nutrition Research.
