New Study Shows A Handful Of Almonds Per Day Can Improve Heart And Gut Health

Most people know almonds make a healthy snack, but new research suggests most people probably aren’t eating enough of them to see their full benefits, especially those with metabolic syndrome.

According to new research from scientists at Oregon State University’s Linus Pauling Institute and the OSU College of Health, a daily two-ounce serving of almonds improved key health markers for people with metabolic syndrome and led to better gut health.

In a 12-week clinical trial, participants with metabolic syndrome who consumed two ounces of almonds daily showed improvements in several key health markers linked to heart disease and diabetes risk. The findings were published in the journal Nutrition Research.

Nearly 40% of U.S. adults have metabolic syndrome — a combination of risk factors including abdominal obesity, high blood pressure, elevated blood sugar, low HDL cholesterol, and high triglycerides. The condition significantly increases the likelihood of cardiovascular disease, type 2 diabetes, and, more recently, has been linked to cognitive decline.

“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.”

The OSU research team, including Ho and Laura Beaver, a research associate in the College of Health, recruited adults ages 35 to 60 with metabolic syndrome and assigned them to one of two groups. One group ate 320 calories worth of almonds daily — about two ounces, or 45 nuts — while the other group consumed an equal number of calories from crackers that lacked the healthy fats, fiber, and micronutrients found in almonds.

Over the course of the study, the almond group showed several notable changes. Blood samples revealed a significant increase in vitamin E, an antioxidant and anti-inflammatory nutrient abundant in almonds. Participants also experienced declines in total cholesterol, LDL (“bad”) cholesterol, and waist circumference. Markers of gut inflammation were also reduced, suggesting a positive impact on gut health.

“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.”

More than 90% of Americans currently fall short of the recommended intake for vitamin E, according to the study. Even with supplements, it remains one of the nations most under-consumed nutrients. Vitamin E supports proper function of nerves, muscles, and organs, and helps reduce blood clotting.

“Unless there is concern about nut allergies, its easy to recommend a handful or two of almonds as a healthy snack, especially for people concerned about their metabolic disease risk,” Ho said.

The study was supported by the Almond Board of California, the National Institute of Food and Agriculture, the Oregon Agricultural Experiment Station, and the National Institutes of Health.