Written by Tabish Mehraj, PhD, Science Writer. This study showed that almond consumption reduced total cholesterol and LDL-C, with about 29% of participants showing a drop of at least 22 mg/dL. Daily vitamin E intake increased from ~5 mg to over 17 mg, along with improved antioxidant metabolite levels and reduced gut inflammation markers (over 20 μg/g reduction in many cases). It also improved nutrient intake (fiber, magnesium, healthy fats) without increasing body weight, resulting in a small reduction in waist circumference of ~0.8 cm at 4 weeks.

Metabolic syndrome (MetS) is a variety of conditions occurring together, thereby increasing the risk of other diseases such as type 2 Diabetes, heart issues, and stroke. It affects over a billion people worldwide and is characterized by hyperglycemia, hypertension, dyslipidemia, and central obesity. For MetS progression, chronic inflammation and gut barrier dysfunction are central. Many individuals with MetS are deficient in key micronutrients, such as magnesium and vitamin E, because their diets are low in bioactive compounds. To address nutrient gaps, almonds could be a great addition, as they are a rich source of monounsaturated fats and antioxidant vitamins and may support in improving gut and cardiovascular metabolic health. This study also evaluated whether daily almond snacking could improve vitamin E status, cardiometabolic markers, and biomarkers of systemic and intestinal inflammation in adults with MetS.

This study, conducted by Laura and her team in the Department of Animal Sciences at Oregon State University, USA, is a 12-week randomized controlled trial that enrolled 77 participants aged 35–60 years with MetS. They were divided into an almond group (n=38), consuming 2 ounces (58g) of dry-roasted almonds daily, and a control group (n=39), having an isocaloric cracker snack (70g). Both snacks accounted for 320 calories per day. Individuals maintained their usual diet but avoided supplementation and other nuts. Data were collected at baseline, 4, and 12 weeks from urine, blood, and fecal samples, as well as from their 24-hour food records. To ensure balance in the treatment groups, this study used a randomized block design, blocking by MetS criteria and sex.

Key Results and Findings

Several significant findings reported in this study, impacted by almond consumption, are as follows:

• Improved Lipid Profiles: Total cholesterol and LDL-C levels significantly decreased among almond consumers compared to the control group. Subgroup analysis revealed that 29% of those consuming almonds experienced a substantial reduction in LDL-C of over 22 mg/dL.

• Enhanced Vitamin E Status: Daily α-tocopherol intake increased from approximately 5 mg to over 17 mg by snacking on almonds. This led to higher α-tocopherol-to-cholesterol ratios and increased urinary excretion of α-CEHC, a metabolite of vitamin E.

• Reduced Intestinal Inflammation: For individuals with increased inflammation, snacking on almonds decreased fecal myeloperoxidase and calprotectin levels. A significant reduction (>20 μg/g) by week 4 was observed in 92% of individuals who consumed almonds as a snack.

• Anthropometric Improvements: An apparent reduction in the waist circumference (0.8 cm) was observed in the almond group at 4 weeks, although this trend did not reach significance at 12 weeks.

• Nutrient Intake Optimization: Increased intake of minerals and micronutrients such as fiber, copper, biotin, magnesium, and monounsaturated/polyunsaturated fatty acids without increasing total caloric intake or body weight.

This study indicated that a compliance rate of 96% suggests that 2 ounces of almonds is an ideal amount for snacking. The use of a randomized block design and isocaloric control helped reduce variability in baseline health and energy intake. The research provided insights into physiological changes, gut-related health benefits, and various related topics. Almonds are nutrient-rich, and their benefits primarily come from their nutrient density rather than from caloric displacement.

However, several limitations of the study should be noted. For instance, the participants were Caucasian adults with MetS which limits the findings’ generalizability to a more diverse and severely ill population. While 12 weeks is sufficient time to detect changes in lipid levels, it may be too short to observe effects on glucose regulation and systemic inflammation. Additionally, the absence of a healthy control group makes it challenging to determine whether the observed effects are specific to metabolic dysfunction.

Everyday consumption of almonds effectively improves intestinal and cardiovascular health in adults with MetS. By reducing LDL-C, improving vitamin E status, and minimizing local gut inflammation, almonds target some cardiometabolic risk factors associated with MetS .While these changes did not translate to systemic effects within 12 weeks, the localized improvements suggest almonds are a valuable functional food for managing cardiometabolic risk.

Source: Beaver, Laura M., Scott W. Leonard, Sandra L. Uesugi, Carmen P. Wong, Lily-Marie Lytle, Anusha Vasudevan, Ethan M. Papenhausen et al. “Beneficial changes in total cholesterol, LDL-C, biomarkers of intestinal inflammation, and vitamin E status in adults with metabolic syndrome consuming almonds as snack foods: a randomized controlled clinical trial.” Nutrition Research 139 (2025): 50-65.

© 2025 The Authors. Published by Elsevier Inc. This is an open access article under the CC BY-NC-ND license

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Posted April 29, 2026.

Dr. Tabish Mehraj is a pharmaceutical scientist with expertise in pharmaceutics, drug delivery, and formulation development. She earned her PhD in Pharmaceutical Sciences from the University of Mississippi, where her research focused on the formulation, optimization, and characterization of lipid-based nanocarriers for targeted liver delivery of antimalarial therapeutics. Dr. Mehraj has also served as an ORISE Fellow at the U.S. Food and Drug Administration (FDA), where she evaluated the effects of formulation and process design on the quality and performance of intravaginal drug delivery systems and developed bio-relevant in vitro drug release testing methods. She has teaching experience in pharmaceutical and life sciences courses and has authored peer-reviewed publications, book chapters, and conference presentations. Dr. Mehraj is an active member of the American Association of Pharmaceutical Scientists and has been recognized by honor societies including Rho Chi and Gamma Beta Phi.

References:

1. Lytle, L. M. (2025). The effects of daily almond consumption and age on markers of cardiovascular health in adults with metabolic syndrome.