The health of individuals living with metabolic syndrome is improved by eating almonds every day, researchers have said.
Scientists from Oregon State University’s Linus Pauling Institute and the OSU College of Health have found that consuming two ounces of almonds per day was associated with better gut and cardiometabolic health.
Currently in the US, nearly 40% of adults are affected by metabolic syndrome – a group of conditions that increase the risk of heart disease, stroke and type 2 diabetes.
Previous research has revealed that metabolic syndrome can increase an individual’s risk of developing dementia and cognitive decline.
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People are diagnosed with metabolic syndrome if they have at least three of the following: abdominal obesity, low levels of “good” cholesterol, high blood pressure, high blood sugar and high levels of triglycerides.
Emily Ho, Director of the Linus Pauling Institute, said: “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.
“Poor diet and inactivity contribute to the development of metabolic syndrome, and gut health and chronic inflammation may also play roles.”
As part of the 12-week clinical trial, the team of researchers examined two groups of people aged 35 to 60, all of whom have metabolic syndrome.
Participants in one group consumed 320 calories’ worth of almonds every day, while those in the other group consumed crackers with the same caloric value.
People in the almonds group had a higher level of vitamin E in their blood samples compared to those in the crackers group, the study has reported.
According to the findings, vitamin E is an antioxidant and anti-inflammatory compound found in almonds.
In addition, the researchers have identified that people in the almond group had greater declines in total cholesterol, LDL cholesterol and waist circumference.
Gut inflammation was also more limited among those eating almonds compared to the participants eating crackers, the trial has shown.
Author Laura Beaver said: “There are many reasons to believe that almonds could benefit gut health.
“In addition to vitamin E, almonds have polyunsaturated and monounsaturated fats, fibre, polyphenols, biotin, copper, potassium and magnesium.”
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She added: “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.”
Joint author Maret Traber said: “The diets of more than 90% of Americans fall short of the daily estimated average requirement for vitamin E and many people aren’t even coming close.”
Emily Ho concluded: “Unless there is concern about nut allergies, it’s easy to recommend a handful or two of almonds as healthy snack, especially for people concerned about their metabolic disease risk.”
The study is available in the journal Nutrition Research.
