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Key Points

A new study reveals that eating 45 almonds daily can significantly improve heart and gut health for those with metabolic syndrome. Researchers found reduced cholesterol, waist size, and inflammation in participants who consumed almonds. Metabolic syndrome affects nearly 40% of US adults, increasing risks for heart disease and diabetes. The study highlights almonds' rich nutrients, including vitamin E and healthy fats, as key to these benefits.

Key Points: Almonds Daily May Combat Metabolic Syndrome Study Finds

  • Almonds boost vitamin E and reduce bad cholesterol
  • 45 almonds daily improved gut inflammation
  • Study links metabolic syndrome to heart risks
  • Snacking on almonds trumps crackers for health benefits
2 min read

A handful of almonds daily can help you fight metabolic syndrome

Eating 45 almonds daily improves heart, gut health, and reduces cholesterol in metabolic syndrome patients, according to Oregon State University research.

"People with metabolic syndrome are three times as likely to suffer a heart attack or stroke. – Emily Ho, OSU’s Linus Pauling Institute"

New Delhi, June 11

Suffering from metabolic syndrome? A handful of almonds daily may help improve your health, according to a study.

People with metabolic syndrome have at least three of the conditions like abdominal obesity, high blood pressure, high blood sugar, low levels of "good" cholesterol, and high levels of triglycerides.

Scientists at Oregon State University (OSU), US, showed that eating 2 ounces of almonds -- about 45 nuts -- daily led to signs of better cardiometabolic and gut health.

The research, published in the journal Nutrition Research, is important because almost 40 per cent of the US adult population is estimated to have metabolic syndrome, a cluster of conditions that significantly increase the risk of developing cardiovascular disease and type 2 diabetes.

Metabolic syndrome 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 said.

For the study, the team devised a 12-week clinical trial involving two groups of people aged 35-60 with metabolic syndrome.

One group ate 320 calories worth of almonds every day. The other ate crackers with the same caloric value but without many of the healthy fats, protein, and micronutrients found in almonds.

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

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

The researchers also saw changes in other important health biomarkers among people in the almond group, including declines in total cholesterol, LDL cholesterol (often referred to as "bad" cholesterol), and waist circumference.

Almond snacking also appeared to help limit gut inflammation, an indicator of gut health.

- IANS

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Reader Comments

P
Priya K.
Great to see traditional Indian snacks getting scientific validation! My grandmother always kept badam in our tiffin boxes. Now I understand why 🇮🇳 But 45 almonds daily seems expensive for middle-class families. Hope prices come down!
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Rahul S.
Interesting study but we must remember this is American research. Indian bodies and diets are different - our metabolic issues often come from carb-heavy diets and sedentary lifestyles. Almonds alone won't solve our health crisis.
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Anjali M.
I've been soaking 10 almonds overnight and eating them every morning for years! 😊 My skin glows and digestion improved. Ayurveda knew this long before Western science. Pro tip: Soaking makes them easier to digest and more nutritious!
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Vikram J.
While almonds are great, let's not forget our local alternatives like walnuts, flaxseeds, and pumpkin seeds which are more affordable and equally nutritious. We need more research on Indian superfoods!
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Sunita P.
As someone with PCOS, I started having almonds daily after my doctor's suggestion. Within 3 months, my sugar levels improved and I lost 4kg! But moderation is key - too many can cause weight gain due to high calories.
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Karan D.
Good research but the study duration was only 12 weeks. We need longer-term studies to see sustained benefits. Also, most Indians consume almonds in sweets like badam halwa or kheer - which defeats the health purpose!

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