A daily handful of almonds could significantly boost heart health and gut function in people with metabolic syndrome, new research suggests.
Scientists at Oregon State University found consuming 50 grams of almonds, roughly 45 nuts, each day for 12 weeks led to reduced cholesterol levels and improved digestive health.
The study, published in Nutrition Research, tracked 77 adults aged 35 to 60 who all had metabolic syndrome, a cluster of conditions that increase the risk of heart disease and type 2 diabetes.
Participants who snacked on 320 calories of almonds daily showed markedly better health outcomes than those eating crackers.
Almonds offer wide-ranging cardiometabolic benefits
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The trial revealed almond consumption lowered LDL cholesterol, often called 'bad' cholesterol, whilst the cracker-eating control group showed no such improvements.
Prof Emily Ho, co-author of the study and director of OSU's Linus Pauling Institute, told BBC Science Focus that the almond snackers also experienced "less inflammation and better gut bacteria".
"We did not see the same benefits in the control group that consumed crackers as their snack," she said.
Additionally, participants eating almonds saw modest reductions in waist circumference and enhanced vitamin E levels, despite consuming the same number of calories as the control group.
"The almond snacks did not result in weight gain, we saw a modest decrease in waist circumference and improved vitamin E status in people, a nutrient that is often limited in the population," Prof Ho explained.
The findings build on existing evidence that almonds offer wide-ranging cardiometabolic benefits thanks to their healthy fats and fibre.
Professor Ho highlighted that the nut contains additional beneficial compounds beyond vitamin E.
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Subjects eating almonds saw reductions in their waist circumference
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"Almonds are a rich source of many bioactive compounds: essential vitamins and minerals like vitamin E and magnesium, fibre, as well as many other phytochemicals, including various polyphenols with antioxidant and anti-inflammatory properties," the expert explained. "They are a nutrient-dense snack."
She suggested replacing regular snacks with almonds could deliver substantial health benefits when incorporated into a balanced diet.
While the benefits are clear, almonds are high in calories, meaning overconsumption could lead to weight gain and counteract fat-reducing benefits.
It's also important to note that while almonds offer weight loss benefits when incorporated into a calorie-controlled and fibre-rich diet, sugar, salted or oil-roasted nuts can diminish health benefits.
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