Regularly indulging in this casual snacking ritual may potentially lower your cholesterol levels, according to a recent study.
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A study conducted by scientists at Oregon State University (OSU) has found that consuming almonds as part of a balanced diet may benefit adults with metabolic syndrome. The study, published in the journal Nutrition Research, recruited 77 adults aged between 35 and 60, who were divided into two groups: one snacked on 320 calories of almonds daily, and the other snacked on crackers.
The study, led by Emily Ho, a distinguished professor at OSU and director of the Linus Pauling Institute, lasted for 12 weeks. The participants with metabolic syndrome, a group of risk factors for chronic diseases such as heart disease or type 2 diabetes, showed significant improvements.
The specific findings of the study include a reduction in cholesterol levels. Consuming around 50 grams (about 45 almonds) daily improved cholesterol profiles, including reductions in total and low-density lipoprotein (LDL) cholesterol, which are important markers for cardiovascular risk.
Almonds' fiber content also contributed to better gut health by enhancing digestion and potentially improving the gut microbiota balance, although specific gut microbiota changes were not detailed in the study. Almonds provide dietary fiber that supports gastrointestinal function.
Moreover, almonds are a rich source of vitamin E, an antioxidant. Daily consumption helped improve vitamin E levels in the body, which supports oxidative stress reduction and overall metabolic health.
These health benefits are particularly noticeable when almonds are part of a healthy, varied diet. Almonds are a nutrient-dense snack, containing essential vitamins and minerals, such as vitamin E and magnesium, and are a source of many phytochemicals, including various polyphenols with antioxidant and anti-inflammatory properties.
Swapping out your usual snack for a handful of almonds can have significant health benefits. The almond snackers in the study experienced a lowering of their cholesterol levels, including LDL cholesterol (the 'bad' cholesterol). They also showed improved vitamin E status, an essential nutrient important for the functioning of various organs, nerves, and muscles, and it can reduce blood clotting.
Interestingly, the almond snackers did not experience weight gain, and there was a modest decrease in waist circumference. This suggests that almonds, despite being high in calories, may not contribute to weight gain when consumed as part of a balanced diet.
Emily Ho's research interests include antioxidants, gene expression, and dietary chemoprevention strategies, with a focus on the role of antioxidant nutrients in maintaining DNA integrity and cancer development. This study adds to the growing body of evidence supporting the health benefits of almond consumption.
Related studies and reviews corroborate these benefits of almond consumption on metabolic markers and vitamin E status, reinforcing the evidence for almonds’ role in managing metabolic syndrome components. However, it is important to note that more research is needed to fully understand the rates and magnitudes of these effects, and the exact mechanisms involved.
In conclusion, this study highlights that regular almond intake as part of a balanced diet may benefit adults with metabolic syndrome by improving lipid profiles, supporting gut health through dietary fiber, and enhancing antioxidant status via vitamin E.
- The study by scientists at Oregon State University discovered that consuming almonds as part of a balanced diet may benefit adults with metabolic syndrome, particularly in terms of improving cholesterol levels and vitamin E status.
- Science and health-and-wellness communities have been paying attention to the potential benefits of almonds due to their fiber content that enhances digestion and fiber that supports gastrointestinal function.
- Research into the role of antioxidant nutrients, such as vitamin E, in maintaining DNA integrity and cancer development has been a focus for Emily Ho, the study's lead researcher.
- Studies related to almond consumption and metabolic markers have reinforced the evidence for almonds' role in managing metabolic syndrome components, although more research is needed to understand the exact mechanisms involved.
- Fitness-and-exercise enthusiasts looking to support their nutrition and maintain a healthy diet might consider incorporating almonds as a nutrient-dense snack, with almonds providing essential vitamins and minerals, including vitamin E and magnesium, and many phytochemicals with antioxidant and anti-inflammatory properties.
