Almonds can Boost Gut and Heart Health in Adults With Metabolic Syndrome

New Delhi: A new study has found that eating a handful of almonds every day may help improve heart and gut health in people suffering from metabolic syndrome.

The research, conducted by scientists at Oregon State University (OSU), US, and published in the journal Nutrition Research, showed that consuming about 2 ounces of almonds - around 45 nuts - daily led to signs of better cardiometabolic and gut health.

Metabolic syndrome is a group of conditions that include abdominal obesity, high blood pressure, high blood sugar, low levels of "good" cholesterol, and high levels of triglycerides. A person is said to have the syndrome if they have at least three of these conditions. It significantly increases the risk of developing cardiovascular disease and type 2 diabetes.

According to the study, nearly 40 per cent of the US adult population is estimated to have metabolic syndrome. The condition has also recently 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," said Emily Ho, director of OSU’s Linus Pauling Institute.

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

The 12-week clinical trial involved participants aged 35–60 who had been diagnosed with metabolic syndrome. They were divided into two groups. One group ate 320 calories worth of almonds each day, while the other group ate crackers with the same caloric value but without the beneficial nutrients found in almonds.

At four weeks and again at 12 weeks, blood samples from participants in the almond group showed a marked increase in vitamin E, an antioxidant and anti-inflammatory compound found in almonds.

Almonds also contain polyunsaturated and monounsaturated fats, fibre, polyphenols, biotin, copper, potassium, and magnesium. Researchers noted positive changes in several health markers among those in the almond group, including reductions in total cholesterol, LDL or "bad" cholesterol, and waist circumference.

Almond consumption appeared to help reduce gut inflammation, which is considered a key indicator of gut health.