Can a Handful of Almonds Help Lower Cholesterol and Blood Sugar? Study Sheds Light - Video

A new consensus study has reinforced the role of almonds in supporting cardiometabolic health, including lowering "bad" cholesterol, supporting weight management, and promoting a healthy gut. The findings, published in the journal Current Developments in Nutrition, reviewed extensive existing research on almond consumption and health outcomes.

The research team analysed previously published meta-analyses and clinical studies on almonds and their effects on health parameters such as

blood glucose, cholesterol, blood pressure, body weight, and gut microbiota. This consensus approach aimed to compile the most reliable and consistent evidence on how almonds affect metabolic and cardiovascular health.

The analysis showed that almond consumption could lower LDL (“bad”) cholesterol by about five units and bring down diastolic blood pressure by 0.17 to 1.3 mmHg. Among Asian Indians with pre-diabetes, daily intake of almonds improved fasting blood glucose and HbA1C levels, suggesting benefits for early diabetes management.

The review also found that consuming more than 50 grams of almonds daily may lead to slight reductions in body weight—debunking the myth that almonds contribute to weight gain.

Moreover, almonds were shown to support gut health by increasing beneficial gut bacteria and the production of short-chain fatty acids, which are crucial for metabolic regulation.

Study co-author Dr. Anoop Misra, chairman of Fortis Centre for Diabetes, Obesity and Cholesterol, said, “Almonds can support weight loss efforts due to their nutrient composition — protein, fibre, and healthy fat content — which helps people feel satisfied for longer periods and may reduce overall calorie intake.”

“These benefits aid weight loss efforts by stabilising energy levels and reducing appetite fluctuations,” Dr. Misra noted. “When combined with proper nutrition and physical activity, almonds can be a health-promoting part of a weight loss plan.”

Dr. Misra advised incorporating almonds into daily routines based on individual goals: “Have them at breakfast for steady energy, post-workout for recovery, or as a healthy snack during the day. Almonds are easy to carry and provide lasting nourishment.”

With their blend of protein, fibre, unsaturated fats, and essential nutrients like magnesium and vitamin E, almonds remain a powerful ally in promoting long-term heart, metabolic, and gut health.

Reference: Trumbo, P. R., Ard, J., Bellisle, F., Drewnowski, A., Gilbert, J. A., Kleinman, R., ... & Hill, J. (2024). Perspective: Current Scientific Evidence and Research Strategies in the Role of Almonds in Cardiometabolic Health. Current Developments in Nutrition, 9(1), 104516.