A handful of almonds each day could make a real difference in the health of people living with metabolic syndrome, according to new research from Oregon State University. Scientists at the Linus Pauling Institute and OSU’s College of Health found that eating almonds daily led to noticeable improvements in heart-related and gut health markers.
The study, published in Nutrition Research, focused on people with metabolic syndrome—a group of conditions that raise the risk of heart disease, type 2 diabetes, and other serious health problems. Nearly 40% of U.S. adults are estimated to have this condition.
People are typically diagnosed with metabolic syndrome if they have at least three of the following issues: excess belly fat, high blood pressure, high blood sugar, low “good” HDL cholesterol, and high triglyceride levels. This cluster of health risks has also been linked to cognitive decline and dementia.
The research team, led by Dr. Emily Ho and research associate Laura Beaver, designed a 12-week clinical trial involving adults aged 35 to 60 who had metabolic syndrome. Participants were split into two groups.
One group ate 2 ounces (about 45 almonds) every day—roughly 320 calories. The other group ate crackers that had the same number of calories but lacked the healthy fats, vitamins, and minerals found in almonds.
Blood samples and other health data were collected at the 4-week and 12-week marks. The results were encouraging: the almond group showed a noticeable increase in vitamin E levels.
Vitamin E is an antioxidant that helps reduce inflammation and protect the body’s cells. Almonds are a top source of this vitamin—just one ounce provides about 50% of the recommended daily amount.
But the benefits didn’t stop there. The researchers also saw meaningful improvements in several other health markers among the almond eaters. These included lower total cholesterol, reduced levels of LDL or “bad” cholesterol, and smaller waist measurements. There were also signs of reduced inflammation in the gut, suggesting better gut health overall.
“There are many reasons to believe that almonds could benefit gut health,” said Beaver. “Besides vitamin E, they also provide healthy fats, fiber, minerals like magnesium and potassium, and other plant compounds.”
This mix of nutrients likely contributes to the positive changes in blood lipids (fats), suggesting that almonds help shift the body’s metabolism in a healthier direction.
One major bonus is that almonds can help close the vitamin E gap in the American diet. According to co-author Dr. Maret Traber, more than 90% of Americans don’t get enough vitamin E each day. Even those who take supplements often fall short. Vitamin E is essential for proper function of the heart, nerves, and muscles. It also helps prevent blood from clotting too easily.
Dr. Ho pointed out that almonds are an easy, convenient snack for people trying to reduce their risk of heart disease and other metabolic conditions. “Unless someone has a nut allergy, it’s easy to recommend a handful or two of almonds as a healthy snack,” she said.
In summary, the study suggests that adding almonds to your daily diet may help improve several aspects of metabolic health, from lowering cholesterol and reducing belly fat to supporting a healthier gut and boosting vitamin E intake. It’s a simple and tasty step that could have lasting benefits—no special diet plan or complicated prep required.
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The research findings can be found in Nutrition Research.
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