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16 June, 2021 Health News

Effects of Consuming Almonds on Weight Measures, Metabolic Health Biomarkers, and the Gut Microbiota

Effects of Consuming Almonds on Weight Measures, Metabolic Health Biomarkers, and the Gut Microbiota


The journal Nutrients has recently published a study which analyzed the effect of consuming almonds for various health indicators like weight, metabolic health biomarkers, and the gut microbiota, among other health benefits.


In total, the researchers completed a comprehensive narrative review of 64 randomized controlled trials (RCTs) and 14 systematic reviews and/or meta-analyses. The review showed that consuming almonds significantly reduced both mean body mass and fat mass in comparison to control diets. Moreover, increased satiety and resting energy expenditure was noted in those who consumed almonds. Intaking 42.5 grams per day of almonds also significantly lowered low-density lipoprotein (LDL-C). Diastolic blood pressure was found to be lower when almonds were consumed at more than 42.5 grams per day over at least 6 weeks. Additionally, the review suggests new emerging health benefits like enhanced cognitive performance, improved heart rate variability, and reduced rate of aging in skin exposed to ultraviolet radiation. Eight RCTs showed almonds could support colonic microbiota through increased richness and diversity of microflora, increased rate of symbiotic to pathogenic microflora, and increasing colonic bioactives.
 
The research provides evidence and an in-depth understanding of potential health benefits of consuming almonds.
 
Dreher, M. L. (2021). A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota. Nutrients, 13(6), 1968.
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