Regularly indulging in this specific snack routine might lower your cholesterol levels, research suggests.
In a groundbreaking study published in the esteemed journal Nutrition Research, scientists from Oregon State University (OSU) have revealed that consuming 50g of almonds daily can offer significant metabolic benefits [1]. The 12-week clinical trial involved 77 adults aged between 35 and 60, who either snacked on 320 calories of almonds or crackers each day.
The study found that almond snackers experienced a decrease in their cholesterol levels, including LDL cholesterol (the 'bad' cholesterol), indicating improved lipid profiles, which is beneficial for cardiovascular health. Furthermore, almonds, being a rich source of essential vitamin E and various minerals like magnesium, helped improve vitamin E status in participants, a nutrient often limited in the general population.
Moreover, the study showed that almond consumption led to reduced inflammation and better gut health, with participants experiencing less inflammation and beneficial changes in gut bacteria. This suggests improvements in digestive and immune system function. Interestingly, despite adding 320 calories from almonds daily, participants did not gain weight; instead, they had a modest decrease in waist size, which is important for lowering risks related to metabolic syndrome.
Emily Ho, a distinguished professor at Oregon State University, led the research. Her work focuses on the role of antioxidant nutrients like zinc in maintaining DNA integrity and cancer development. The findings of this study expand on Ho's previous research, demonstrating that almonds have health benefits beyond just improving cholesterol levels.
In conclusion, daily consumption of 50g of almonds can improve cholesterol levels, reduce inflammation, enhance gut health, modestly reduce central obesity, and boost vitamin E status without causing weight gain [1]. These effects collectively support better metabolic and cardiovascular health, particularly for adults with metabolic syndrome—a cluster of conditions increasing risk for heart disease and type 2 diabetes.
[1] Emily Ho, et al., "Almond consumption improves lipid profile, inflammation, and gut microbiota in individuals with metabolic syndrome: a randomized controlled trial," Nutrition Research, 2021.
- The scientific discovery published in Nutrition Research unveiled that incorporating 50g of almonds into a daily diet can contribute to better metabolic and cardiovascular health.
- Emily Ho, a renowned professor at Oregon State University, led research showing that almond consumption positively affects cholesterol levels, inflammation, gut health, and vitamin E status.
- Participants in the study who snacked on almonds exhibited significant improvements in their lipid profiles, showing a decrease in LDL cholesterol, a marker of cardiovascular health.
- The daily intake of almonds was found to reduce inflammation and improve gut health, enhancing digestive and immune system function.
- Despite adding an extra 320 calories from almonds daily, participants experienced a modest reduction in waist size, suggesting potential benefits for managing metabolic syndrome.
- The findings of the study indicate that adopting a healthy diet incorporating 50g of almonds can support overall health and wellness, including fitness and exercise, and even play a role in managing medical conditions like metabolic syndrome.
