Heart healthy snacking: Daily dose of almonds can benefit people with metabolic syndrome

Eating 2 oz of almonds, around four tablespoons, daily can benefit people with metabolic syndrome, new research suggests. Almost 40% of US adults have this condition, which increases the risk of developing cardiovascular disease and type 2 diabetes. Metabolic syndrome has also been linked with cognitive dysfunction and dementia. 

“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,” says Emily Ho, director of the Linus Pauling Institute, US. 

“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,” says Emily Ho, director of the Linus Pauling Institute, US. 

“Poor diet and inactivity contribute to the development of metabolic syndrome, and gut health and chronic inflammation may also play roles.”

Researchers note that people with metabolic syndrome have at least three symptoms of abdominal obesity, high blood pressure, high blood sugar, low levels of “good” cholesterol, and high levels of triglycerides.

Published in Nutrition Research, the study shows that snacking on almonds can help fill a diet gap and improve gut health.

Biomarkers from blood samples

Ho and Laura Beaver, a research associate at the Oregon State College of Health, conducted a 12-week clinical trial with people aged 35–60 with metabolic syndrome.

One group consumed 320 calories in crackers, while the other consumed the same amount in almonds.

Blood samples taken from weeks four and 12 revealed that almond snackers had increased vitamin E, an antioxidant and anti-inflammatory compound found in almonds. According to the researchers, an ounce of almonds contains 50% of the daily value for vitamin E, which is higher than that of any other tree nut.

Other health biomarkers in the almond group showed lower total cholesterol, LDL cholesterol, and waist circumference. 

The research flags that 90% of American diets do not meet the daily estimated average requirement for vitamin E.Furthermore, the almond group experienced decreased gut inflammation — an indicator of gut health. “There are many reasons to believe that almonds could benefit gut health,” Beaver says.

“In addition to vitamin E, almonds have polyunsaturated and monounsaturated fats, fiber, polyphenols, biotin, copper, potassium, and magnesium. 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.”

Not enough vitamin E

The research flags that 90% of American diets do not meet the daily estimated average requirement for vitamin E. It is essential for the functioning of organs, nerves, and muscles and functions as an anticoagulant.

However, the researchers say that vitamin E gaps remain an issue even after factoring in those who take supplements.

“Unless there is concern about nut allergies, it’s easy to recommend a handful or two of almonds as a healthy snack, especially for people concerned about their metabolic disease risk,” Ho adds.