Eating almonds could be good for health, research studies in the US reveal
Might help in weight loss and reducing cardiovascular risk factors
Recent almond-related research studies will reveal new insights into the effects of almond consumption on overall diet and health, abdominal adiposity, measures of appetite and satiety, and cardiovascular risk factors.
They will be presented at the American Society of Nutrition (ASN)'s Scientific Sessions and Annual Meeting this week in San Diego, US, which takes place in conjunction with Experimental Biology 2014 (EB).
One team of researchers asked, 'Are Almonds an Optimal Snack?' i, a hot topic given that 97% of Americans report eating at least one snack a day, with 40% consuming three to four snacks per day ii.
The analysis of nearly 25,000 adults aged 19 and older by Carol O'Neil of Louisiana State University iii, using National Health and Nutrition Examination Survey data from 2000–2010, will reveal that almond consumers (n=395; defined as those who reported eating any amount of almonds or almond butter in the previous 24 hours) had increased nutrient intake, improved overall dietary quality and better physiological status than non-almond consumers.
Those at risk of Type II diabetes were found to benefit from eating 1.5oz of dry roasted, lightly salted almonds daily in research by Richard Mattes from Purdue University. He examined the effects of snacking on almonds in 137 adults iv and found that eating almonds daily helped curb participants' appetites and moderate blood glucose concentrations, while significantly improving vitamin E and monounsaturated fat intake. After a month of snacking on 250 calories from almonds daily, participants did not gain weight. While the study was only four weeks in duration, it suggested that snacking on the nuts could be a weight-wise strategy.
Penny-Kris Etherton from Pennsylvania State University will share results from a new randomised, controlled clinical study involving 52 adults with elevated LDL cholesterol that examined the effects on body weight of consuming 1.5oz of almonds compared with eating a high carbohydrate snack with the same calorific value. v
While total body weight did not differ between the two regimes, the almond diet reduced overall abdominal mass, abdominal fat mass, and waist circumference. Although the study was just six weeks in duration, preliminary results suggest that snacking on almonds may help decrease abdominal fat.
'These results help to advance the evolution of our understanding of almonds' beneficial effects as part of a healthy diet,' said Karen Lapsley, Chief Science Officer for the Almond Board of California.
She added that the research reflected the Almond Board of California's commitment to the advancement of nutrition science. To date, the California almond industry has invested over $15m in nutrition research that has resulted in more than 100 papers published by internationally recognised scientists in peer review journals.
References
i. O'Neil CE, Mattes R, Kris-Etherton P. Are almonds an optimal snack? New research on the health effects of almonds. American Society for Nutrition Sponsored Satellite Program, Experimental Biology 2014, San Diego, CA, held April 27, 2014.
ii. Good news about almonds and heart health. Scientific evidence suggests, but does not prove, that eating 1.5oz of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving on almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat. Piernas C, Popkin BM. Snacking increased among US adults between 1977 and 2006. J Nutr 2010; 140:325-332.
iii. Consumption of almonds is associated with increased nutrient intake, better diet quality, and better physiological status in adult participants (19+ y) from the NHANES (2001-2010). Papanikolaou Y, O'Neil CE, Nicklas TA., Fulgoni VL. Program No: 810.17; Poster session: C120.
iv. Effects of almonds as a snack or meal accompaniment on appetite, glycemia and body weight. Tan S-Y and Mattes RD. Experimental Biology 2014; Abstract No. 1927, Program No: 641.9; Poster presentation.
v. Daily almond consumption (1.5oz/day) decreases abdominal and leg adiposity in mildly hypercholesterolemic individuals. Berryman, CE, et al. Experimental Biology 2014, Program No: 117.8 ; Oral presentation.