Consuming 50g of almonds (approximately 45 nuts) each day can boost your cholesterol levels and provides numerous metabolic advantages.
This information comes from a recent study conducted by Oregon State University (OSU). The findings were published in Nutritional research.
Researchers engaged 77 adults aged 35-60 in a 12-week clinical trial, where participants snacked daily on either 320 calories of almonds or crackers.
All subjects had metabolic syndrome, characterized by various risk factors for chronic illnesses such as heart disease and type 2 diabetes. This includes conditions like excess abdominal fat, elevated blood pressure, high blood sugar levels, low “good” cholesterol, and high triglyceride levels.
Professor Emily Ho, a co-author of the study and director of the Linus Pauling Institute at OSU, noted in BBC Science Focus that almond consumption reduces cholesterol levels, particularly LDL cholesterol (“bad” cholesterol), enhances gut health, decreases inflammation, and improves gut microbiota.
“The control group that consumed crackers didn’t show the same positive outcomes,” she stated. “Eating almonds did not lead to weight gain; in fact, there was a minor reduction in waist circumference and an improvement in vitamin E levels among participants, which is vital for the population.”
Vitamin E is an essential nutrient crucial for the proper functioning of various organs, nerves, and muscles, as well as for reducing blood clotting; however, many individuals in the UK and the US fail to consume sufficient amounts of vitamin E in their diets.
“Almonds are packed with various bioactive compounds, including essential vitamins and minerals like vitamin E and magnesium, along with fiber and numerous polyphenols that possess antioxidant and anti-inflammatory properties. They are truly nutritious snacks.”
She emphasized that substituting your usual snack with a handful of almonds can yield substantial health benefits, especially when included in a balanced and varied diet.
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About our experts
Emily Ho is a prominent professor at Oregon State University and director of the Linus Pauling Institute. Her research focuses on antioxidants, gene expression, and dietary chemoprevention strategies, particularly investigating the role of antioxidant nutrients such as zinc in maintaining DNA integrity and the development of cancer.
Source: www.sciencefocus.com
