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

New Delhi: A new study published in Nutrition Research suggests that a daily serving of almonds may significantly improve key health markers in individuals with metabolic syndrome. The research, led by scientists at Oregon State University’s Linus Pauling Institute and College of Health, found that consuming about 2 ounces (approximately 45 almonds) per day resulted in notable improvements in cardiometabolic and gut health.

Metabolic syndrome is defined as a cluster of conditions—such as abdominal obesity, high blood pressure, elevated blood sugar, low HDL (“good”) cholesterol, and high triglycerides—that together increase the risk of heart disease, type 2 diabetes, and even cognitive disorders. “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 Dr. Emily Ho, director of the Linus Pauling Institute.

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.