Healthy Snack May Improve Health Markers in People with Metabolic Syndrome: Study Finds

To examine the effects of almond consumption, researchers conducted a 12-week clinical trial involving adults aged 35-60 diagnosed with metabolic syndrome. Participants were split into two groups: one consumed 320 calories’ worth of almonds daily, while the other ate crackers with an equivalent caloric value but lacking the nutritional benefits of almonds.

By week four—and again at week 12—blood samples from those who consumed almonds showed a notable increase in vitamin E, a powerful antioxidant found in high concentrations in almonds. The almond group also experienced reductions in total cholesterol, LDL (“bad”) cholesterol, and waist circumference, along with signs of improved gut health and reduced gut inflammation.

“Unless there is concern about nut allergies, it’s easy to recommend a handful or two of almonds as a healthy snack, especially for people concerned about their metabolic disease risk,” Ho said

Reference: Beaver, L. M., Leonard, S. W., Uesugi, S. L., Wong, C. P., Lytle, L. M., Vasudevan, A., ... & Ho, E. (2025). 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.