Rediscovering a casual eating practice may lower cholesterol levels, claims research
A study published in Nutrition Research by Oregon State University (OSU) has found that snacking on 50g of almonds daily, roughly equivalent to 45 nuts, can have several beneficial effects on health, particularly on cholesterol levels, gut health, and gut bacteria.
Led by Professor Emily Ho, the distinguished professor at OSU and director of the Linus Pauling Institute, the study recruited 77 adults aged 35 to 60 with metabolic syndrome. Participants were asked to snack on either 320 calories of almonds or crackers each day for 12 weeks.
The results showed that the almond snackers experienced a decrease in LDL cholesterol, often referred to as the 'bad' cholesterol, and improved gut health, with less inflammation and better gut bacteria. The control group that consumed crackers did not show the same benefits.
Professor Ho, co-author of the study, was quoted as saying, "These findings suggest that replacing a daily snack with a modest serving of almonds can lower cholesterol, improve gut health likely through fiber and polyphenol effects, and enhance vitamin E status, without adding weight."
Almonds are a nutrient-dense snack, rich in bioactive compounds, including essential vitamins and minerals like vitamin E and magnesium, fibre, and various phytochemicals with antioxidant and anti-inflammatory properties. This nutrient profile contributes to the observed health benefits.
One of the key findings of the study was the improvement in vitamin E status among participants who consumed almonds. Vitamin E is an essential nutrient important for the functioning of various organs, nerves, and muscles. Most people in the UK and US are not getting enough vitamin E in their diets, making this increase significant.
In addition to the improvements in cholesterol and vitamin E status, the study did not find any weight gain or significant increase in waist circumference associated with almond snacking. In fact, there was a modest decrease in waist circumference observed.
Professor Ho's research interests include antioxidants, gene expression, and dietary chemoprevention strategies, particularly looking into the role of antioxidant nutrients such as zinc in maintaining DNA integrity and cancer development. This study adds to her body of work, demonstrating the potential health benefits of incorporating almonds into a healthy, varied diet.
In conclusion, this study provides evidence that swapping out your usual snack for a handful of almonds can have significant health benefits, including improved cholesterol levels, specifically a decrease in LDL cholesterol, improved gut health, and enhanced vitamin E status, without causing weight gain.
[1] Ho, E., et al. (2021). Almond consumption improves cholesterol levels and vitamin E status in adults with metabolic syndrome: A randomized controlled trial. Nutrition Research, 101004.
- The study published in Nutrition Research by Oregon State University (OSU) proposes that replacing a daily snack with almonds can lower cholesterol levels, improving gut health and enhancing vitamin E status without causing weight gain.
- Led by Professor Emily Ho, the research found that snacking on 50g of almonds daily can lead to a decrease in LDL cholesterol and improved gut health, with less inflammation and better gut bacteria.
- Almonds are a nutrient-dense snack, rich in bioactive compounds such as essential vitamins and minerals, fibre, and various phytochemicals with antioxidant and anti-inflammatory properties, contributing to the observed health benefits.
- One of the key findings of the study was the improvement in vitamin E status among participants who consumed almonds, as vitamin E is an essential nutrient important for the functioning of various organs, nerves, and muscles.
- This study adds to Professor Ho's body of work, demonstrating the potential health benefits of incorporating almonds into a healthy, varied diet, which includes her research interests in antioxidants, gene expression, and chemoprevention strategies.
