A newly published peer-reviewed paper in Current Developments in Nutrition concludes that regular almond consumption may offer several benefits for cardiometabolic health. The publication summarizes the findings of a scientific roundtable comprising 11 global experts in health and nutrition, who reviewed decades of almond-related research.
The review found that eating almonds daily can contribute to improvements in heart health, weight management, and aspects of metabolic health, including gut microbiota composition. The findings are based on an evaluation of over 200 peer-reviewed studies, and the research was supported by the Almond Board of California.
Heart health
The experts concluded that regular almond consumption may lead to small but significant reductions in low-density lipoprotein (LDL) cholesterol—an average reduction of 5.1 mg, or about 5%—as well as reductions in diastolic blood pressure, ranging between 0.17 and 1.3 mmHg. While individually modest, these improvements could be meaningful when combined with other heart-healthy dietary patterns such as the DASH or Portfolio diets. Almonds are a source of unsaturated fat, and replacing saturated fats with unsaturated fats has been shown to lower cardiovascular risk.
Weight and metabolic health
Contrary to concerns about nut consumption leading to weight gain, the review found no link between almond intake and increased body weight. In fact, higher intake levels (50g or 1.8 oz. per day) were associated with modest weight loss in some participants. Almonds' protein, fiber, and fat content may increase satiety and reduce overall calorie intake.
The review also highlights preliminary findings suggesting that almonds may positively influence gut microbiota by increasing beneficial bacteria and the production of short-chain fatty acids such as butyrate, which may support overall metabolic health. More research is needed in this area due to limited existing data.
Blood glucose and ethnic-specific effects
One study cited in the paper found that almonds had a beneficial effect on fasting blood glucose and HbA1C levels in Asian Indians with prediabetes, suggesting potential ethnic-specific benefits. However, the authors noted the need for more targeted research to confirm these findings.
Nutritional profile
A 28g serving of almonds provides approximately 6g of protein, 4g of fiber, 13g of unsaturated fat, and 1g of saturated fat, along with essential nutrients such as magnesium (18.3% DV), potassium (4% DV), and vitamin E (50% DV).
Context and limitations
Cardiometabolic diseases—including heart disease, obesity, and diabetes—are increasing globally, and dietary strategies remain a key area of intervention. While the report supports the role of almonds as part of a health-conscious diet, the findings are specific to almonds and cannot be generalized to all nuts. Additionally, while many outcomes show statistical significance, some of the observed changes are small and should be interpreted within the broader context of an overall balanced diet.
For more information:
Almond Board of California
Tel: +1 209 549 8262
Email: [email protected]
www.almonds.com