A new study from Oregon State University suggests that a daily almond habit may offer meaningful health benefits for people with metabolic syndrome, a condition affecting nearly 40% of U.S. adults.
In a 12-week clinical trial, adults with metabolic syndrome who ate 2 ounces of almonds per day (about 45 nuts) saw improvements in cholesterol levels, waist circumference, vitamin E status and gut inflammation. Those benefits were not seen in a control group who ate crackers with the same calories but fewer nutrients.
“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,” said Emily Ho, PhD, director of the Linus Pauling Institute at Oregon State.
Metabolic syndrome is diagnosed when someone has at least three of the following: high blood pressure, elevated blood sugar, abdominal obesity, low HDL cholesterol or high triglycerides. It raises the risk of heart disease, type 2 diabetes and stroke — and has even been linked to cognitive decline.
Researchers measured participants’ blood at four and 12 weeks. Those in the almond group showed significant increases in vitamin E levels (a nutrient most Americans don’t get enough of), as well as reductions in LDL (“bad”) cholesterol and waist size. Markers of gut inflammation also improved, suggesting broader metabolic support.
“The changes in cholesterol levels we saw suggest that a metabolic shift occurred in people who snacked on almonds daily,” said Laura Beaver, a co-author of the study, which was published in Nutrition Research.
In addition to healthy fats and protein, almonds are rich in fiber, polyphenols, magnesium, copper and other micronutrients, making them a nutrient-dense addition to a heart-smart diet.
This study was supported by the Almond Board of California, the National Institutes of Health, the National Institute of Food and Agriculture, and the Oregon Agricultural Experiment Station.