Health Benefits of Almonds

Behold the mighty almond: tasty, crunchy… and healthy! It is high in vitamin E,[1] which contributes to the protection of cells from oxidative stress,[2] and monounsaturated fat,1 which may improve cardiovascular health.[3] Almonds are also high in fiber, vitamin B2, calcium, magnesium, phosphorus, potassium, zinc, copper and manganese, and are a source of protein, vitamin B1, vitamin B3 and iron.

According to the Almond Board of California,[4] there are over 200 scientific publications linking these nuts to various health benefits, in areas such as heart health, weight management, diabetes —and even skin health!

Heart Health

A meta-analysis published in 2016[1] looked at 18 randomized controlled trials with a total of 837 participants and found that almond consumption was associated with a significant reduction in total cholesterol, low-density lipoprotein cholesterol (the “bad” cholesterol that builds up in the arteries) and triglycerides, with no change in levels of high-density lipoprotein cholesterol (the “good” cholesterol that may protect the heart).

A randomized controlled trial from 2020[2] examined whether snacking on whole almonds instead of typical snacks could improve heart rate variability —and thus reduce the risk of cardiovascular disease— during periods of mental stress. Researchers recruited 105 men and women (30-70 years-old) with above-average risk of developing cardiovascular disease and provided them with 20% of their estimated energy requirements from muffins or almonds, which for a 2,000 kcal diet equates to five muffins or 63 g of almonds per day. Supine heart rate and heart rate variability were measured at rest and during mental stress, at the beginning of the study and six weeks later. The findings showed that snacking on whole almonds instead of muffins improved heart rate variability parameters, and therefore may improve cardiac function.

Weight Management

Research has shown that almonds can be added to a person’s diet without the risk of weight gain[3]^,[4],[5],[6] and are also suitable for inclusion in calorie-restricted weight loss diets.[7] Moreover, almonds have satiating properties that promote feelings of fullness, which may help keep hunger at bay between meals.[8]^{,[9],[10],[11]}

More recently, a randomized controlled trial[12] from 2023 involving 140 overweight or obese adults examined how appetite-regulating hormones and self-reported appetite ratings change after consuming almonds versus a calorie-matched carbohydrate-rich snack bar. The findings showed that those who consumed almonds experienced 47% lower C-peptide responses, which can improve insulin sensitivity, as well as 39% higher glucagon and 44% higher pancreatic polypeptide responses —hormones responsible for sending satiety signals to the brain and slowing digestion.

Diabetes

A randomized controlled trial from 2020[13] explored how an almond-based low-carbohydrate diet may affect depression and blood sugar control in 45 type 2 diabetic patients. Indicators for depression and glycosylated hemoglobin (HbA1c) —a measure of average blood sugar levels over the past two to three months— were significantly improved for participants in the almond group. More recently, research has suggested that eating a small serving of almonds before major meals may help to control blood sugar levels in people with prediabetes and overweight/obesity and even reverse prediabetes in some patients.[14]^,[15]

Additional Health Benefits of Almonds

Almonds are also associated with numerous lesser-known benefits, including in the area of gut health.[16] In the realm of skin care, almond consumption has been associated with decreased wrinkle severity[17]^,[18] and improved protection against UVB photodamage.[19] Sports nutrition research[20] has suggested that daily ingestion of almonds for one month is associated with better recovery after exercise including reduced post-exercise fatigue and tension, higher levels of leg/back strength, improved mood and decreased muscle damage.

KEY FACTS

HEALTHY CELLS Almonds are high in vitamin E,[1] which contributes to the protection of cells from oxidative stress.[2]

HEALTHY HEART This tasty nut is also high in monounsaturated fat,1 which may improve cardiovascular health.[3]

HIGH IN Fiber, vitamin B2, calcium, magnesium, phosphorus, potassium, zinc, copper and manganese SOURCE OF Protein, vitamin B1, vitamin B3 and iron

Butternut Squash, Almond and Dried Apricot Soup

Ingredients:

• 4 tbsp olive oil
• 1 garlic clove
• 140 g onion
• 1 tsp ground cinnamon
• ½ tsp ground turmeric
• 740 g butternut squash
• 50 g dried apricots, soaked overnight
• 84 g white almonds, soaked overnight
• 150 ml water
• 1 tbsp sea salt

Method:

1. Peel the garlic and cut into quarters.
2. Peel the onion and butternut squash and cut into cubes.
3. Wash and drain the dried apricots and almonds.
4. In a pot, heat the oil and sauté the garlic together with the onion for 2-3 minutes.
5. Add the spices and stir.
6. Add the butternut squash, almonds, dried apricots, water and salt.
7. Cover and cook over medium heat for 35 minutes.
8. Turn off the heat and blend until you get a fine consistency.
9. Serve hot with pepper and chopped almonds on top.

[1] Regulation (EC) 1924/2006 of the European Parliament and of the Council of 20 December 2006.

[2] Commission Regulation (EU) 432/2012 of 16 May 2012.

[3] Kalita, S., et al. (2018). Almonds and Cardiovascular Health: A Review. Nutrients, 10(4), 468.

[4] Almond Board of California (2021). Almonds: Nutrition and Scientific Research.

[5] Musa-Veloso, K., et al. (2016). The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. J Nutr Sci, 5, e34.

[6] Dikariyanto, V., et al. (2020). Snacking on Whole Almonds for Six Weeks Increases Heart Rate Variability during Mental Stress in Healthy Adults: A Randomized Controlled Trial. Nutrients, 12(6), 1828.

[7] Fraser, G.E., et al. (2002). Effect on body weight of a free 76 Kilojoule (320 calorie) daily supplement of almonds for six months. J Am Coll Nutr, 21(3), 275–283.

[8] Jaceldo-Siegl, K., et al. (2004). Long-term almond supplementation without advice on food replacement induces favourable nutrient modifications to the habitual diets of free-living individuals. Br J Nutr, 92(3), 533–540.

[9] Hollis, J., & Mattes, R. (2007). Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr, 98(3), 651–656.

[10] Tan, S.Y., & Mattes, R.D. (2013). Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr, 67(11), 1205–1214.

[11] Foster, G.D., et al. (2012). A randomized trial of the effects of an almond-enriched, hypocaloric diet in the treatment of obesity. Am J Clin Nutr, 96(2), 249–254.

[12] Brown, R., et al. (2021). Snacking on Almonds Lowers Glycaemia and Energy Intake Compared to a Popular High-Carbohydrate Snack Food: An Acute Randomised Crossover Study. Int J Env Res Public Health, 18(20), 10989.

[13] Tan, S.Y., & Mattes, R.D. (2013). Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr, 67(11), 1205–1214.

[14] Hull, S., et al. (2015). A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women. Eur J Nutr, 54(5), 803–810.

[15] Hollingworth, S., et al. (2019). Evaluation of the Influence of Raw Almonds on Appetite Control: Satiation, Satiety, Hedonics and Consumer Perceptions. Nutrients, 11(9), 2030.

[16] Carter, S., et al. (2023). Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: a randomised controlled trial. Eur J Nutr, 62(2), 857–866.

[17] Ren, M., et al. (2020). An Almond-Based Low Carbohydrate Diet Improves Depression and Glycometabolism in Patients with Type 2 Diabetes through Modulating Gut Microbiota and GLP-1: A Randomized Controlled Trial. Nutrients, 12(10), 3036.

[18] Gulati, S., et al. (2023). Premeal almond load decreases postprandial glycaemia, adiposity and reversed prediabetes to normoglycemia: A randomized controlled trial. Clin Nutr ESPEN, 54, 12–22.

[19] Gulati, S., et al. (2023). Beneficial effects of premeal almond load on glucose profile on oral glucose tolerance and continuous glucose monitoring: randomized crossover trials in Asian Indians with prediabetes. Eur J Clin Nutr.

[20] Creedon, A.C., et al. (2022). The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study. Am J Clin Nutr, 116(6), 1790–1804.

[21] Foolad, N., et al. (2019). Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytother Res, 33(12), 3212–3217.

[22] Rybak, I., et al. (2021). Prospective Randomized Controlled Trial on the Effects of Almonds on Facial Wrinkles and Pigmentation. Nutrients, 13(3), 785.

[23] Li, J.N., et al. (2021). Almond consumption increased UVB resistance in healthy Asian women. J Cosmet Dermatol, 20(9), 2975–2980.

[24] Nieman, D.C., et al. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Front Nutr, 9, 1042719.