Here’s something to go nuts over.
Eating just a handful of this healthy snack a day could stave off a scary syndrome that affects a whopping one in three Americans, according to a new study in the journal Nutrition Research.
Metabolic syndrome is a cluster of conditions that includes at least three of the following: high blood pressure, high blood sugar, elevated triglycerides, poor HDL cholesterol and excessive belly fat.
People who have metabolic syndrome are at heightened risk of developing Type 2 diabetes and heart disease — and recent studies have even linked the collection of conditions to dementia and poor cognitive health.
“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,” lead study author Emily Ho, director of the Linus Pauling Institute at Oregon State University, said in a statement.
“Poor diet and inactivity contribute to the development of metabolic syndrome, and gut health and chronic inflammation may also play roles.”
Luckily, the study found that consuming 2 daily ounces of almonds — roughly 45 nuts — translated to significant drops in total cholesterol, LDL cholesterol and waist circumference.
In a 12-week clinical trial, researchers analyzed the data of two groups of people 35 to 60 years old with metabolic syndrome.
One group ate 320 calories worth of almonds every day, while the other group had 320 calories worth of crackers.
As expected, bloodwork showed that the almond group had much higher levels of vitamin E — an antioxidant that calms inflammation and supports heart, nerve and muscle health.
The almond group also saw reductions in gut inflammation, which is important because a balanced microbiome is crucial for overall and long-term health.
There are many reasons why almonds could benefit gut health, said study co-author Laura Beaver, a research associate in the Oregon State College of Health.
“In addition to vitamin E, almonds have polyunsaturated and monounsaturated fats, fiber, polyphenols, biotin, copper, potassium and magnesium,” she said.
“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.”
The findings align with previous studies touting the health benefits of this popular nut.
A 2023 study found that eating a handful of nuts a day can slash the risk of heart disease by as much as 25%.
Some research has shown that almonds can help fight wrinkles, not least of all because only 1 ounce of almonds provides about 50% of the daily recommended intake for vitamin E.
And a study out of Spain suggests eating 30 grams of nuts every day can help lower the risk of depression in adults.
