Snacking on 50g of almonds – that’s about 45 nuts – every day could improve your cholesterol levels, as well as provide a host of other metabolic benefits.
That’s according to a recent study from Oregon State University (OSU), published in Nutrition Research.
Scientists recruited 77 adults, aged 35 to 60, to take part in a 12-week clinical trial where they snacked on either 320 calories of almonds or crackers each day.
All the participants had metabolic syndrome, defined as several risk factors for chronic diseases, such as heart disease or type 2 diabetes. These might include excess belly fat, high blood pressure, high blood sugar, low levels of ‘good’ cholesterol and high levels of triglycerides.
Prof Emily Ho, co-author of the study and director of OSU’s Linus Pauling Institute, told BBC Science Focus that the almond snackers lowered their cholesterol levels – including LDL cholesterol (the ‘bad’ cholesterol) – and improved their gut health, with 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. “The almond snacks did not result in weight gain – we actually saw a modest decrease in waist circumference – and improved vitamin E status in people, a nutrient that is often limited in the population.”
Vitamin E is an essential nutrient, important for the functioning of various organs, nerves and muscles, and it can reduce blood clotting – but most people in the UK and US are not getting enough vitamin E in their diets.
“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,” Ho said. “They are a nutrient-dense snack.”
She said that swapping out your usual snack for a handful of almonds can have significant health benefits, especially when part of a healthy, varied diet.
Read more:
- This simple snacking habit could improve your cholesterol levels: new study
- 8 foods you should eat for a healthier, happier brain, according to science
- Head to head: Cow's milk vs almond milk
About our expert
Emily Ho is a distinguished professor at Oregon State University and director of the Linus Pauling Institute. Her research interests include antioxidants, gene expression and dietary chemoprevention strategies, particularly looking into the role of antioxidant nutrients such as zinc in maintaining DNA integrity and cancer development.
