Almonds have grown in popularity recently as a healthy snack and now a new study confirms their impact. Researchers at Oregon State University's Linus Paulding Institute found snacking on almonds daily can improve gut and heart health and improve health markers of people with metabolic syndrome.
Metabolic syndrome is a cluster of conditions that significantly increase the risk of developing cardiovascular disease and type 2 diabetes. It is estimated 40 percent of American adults have metabolic syndrome, which has also been linked to cognitive dysfunction and dementia.
In order to be considered to have metabolic syndrome, a person would need to have at least three of the following five conditions: abdominal obesity, high blood pressure, low levels of HDL "good" cholesterol and high levels of triglycerides.
"Evidence suggests that people with metabolic syndrome are three times as likely to suffer a heart attack or stroke and twice as likely to die from coronary heart disease compared to people without this condition," said Emily Ho, director of the Linus Pauling Institute. "Poor diet and inactivity contribute to the development of metabolic syndrome, and gut health and chronic inflammation may also play roles."
Ho and her colleague, Laura Beaver, developed a 12-week clinical trial with people with metabolic syndrome between the ages of 35 and 60. One group ate 2 ounces of almonds every day. That equates to about 45 nuts and accounts for 320 calories.
The other group ate crackers with the same amount of calories but they lacked the healthy fats, protein and micronutrients found in the almonds.
Blood samples at four weeks and again at 12 weeks showed an increase in vitamin E, which is an antioxidant and anti-inflammatory compound found in almonds. Almond snackers also saw changes to other important health biomarkers relevant to those with metabolic syndrome.
They saw declines in total cholesterol, LDL "bad" cholesterol and also waist circumference. Those in the almond category also showed signs of less gut inflammation.
"There are many reasons to believe that almonds could benefit gut health," Beaver said. "In addition to vitamin E, almonds have polyunsaturated and monounsaturated fats, fiber, polyphenols, biotin, copper, potassium and magnesium. A full assessment of the nutritional impact of almonds is ongoing, but the changes in cholesterol levels we saw suggest that a metabolic shift occurred in people who snacked on almonds daily."
Researchers said more than 90 percent of Americans fall short of the daily requirement for vitamin E, which is important for proper function of many organs. It also affects nerves and muscles and can help reduce blood clotting.
"Unless there is concern about nut allergies, it's easy to recommend a handful or two of almonds as a healthy snack, especially for people concerned about their metabolic disease risk," Ho said.