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This Snack Packs Major Metabolic Health Benefits, Study Finds
What if your midafternoon snack could do more than just hold you over until dinner?
A new clinical trial1 just revealed that a simple swap, a daily snack of almonds, had a measurable impact on key metabolic health markers. And not just minor improvements. We’re talking better cholesterol, reduced gut inflammation, and higher vitamin E status—all without weight gain.
If you’re someone navigating blood sugar swings, metabolic issues, or just want a smarter way to snack, this is worth a closer look.
The goal of the study
The study tracked 77 adults diagnosed with metabolic syndrome, a condition defined by at least three of the following: high blood pressure, elevated blood sugar, excess abdominal fat, low HDL cholesterol, or high triglycerides. Together, these markers significantly increase the risk for heart disease and type 2 diabetes.
Participants were randomly assigned to one of two snack groups. One group ate about 2 ounces of almonds every day (roughly 45 almonds), while the other consumed a calorie-matched serving of crackers. The intervention lasted 12 weeks, and researchers tracked a range of markers like nutrient intake, cholesterol, inflammation, and gut health.
The question was simple: Can a small, consistent change in diet create noticeable health shifts, especially in people at higher risk?
A point for Team Almond
After 12 weeks, the almond group began to pull ahead in several key health markers. Compared to the control group, the almond snackers showed measurable health benefits:
- Lower total and LDL ("bad") cholesterol: A reduction in these levels may support long-term cardiovascular health.
- Reduced waist circumference: This is particularly meaningful in metabolic syndrome, where belly fat plays a central role in disease progression.
- Improved gut health: Biomarkers of intestinal inflammation (specifically calprotectin and myeloperoxidase) dropped significantly in people who had elevated levels to begin with.
- Boosted vitamin E status: Just 1 ounce of almonds delivers nearly 50% of your daily needs. The study found higher circulating vitamin E (specifically alpha-tocopherol), which has been linked to better liver function and reduced oxidative stress.
- Better intake of key nutrients: Almonds naturally provide magnesium, fiber, copper, biotin, and unsaturated fats. All of these were increased in the almond group’s diets.
Importantly, these improvements occurred without weight gain, even though the almond group consumed about 320 extra calories a day.
The takeaway
This study adds to the growing body of evidence that small, consistent changes, like a smarter snack, can move the needle on health in meaningful ways.
If you’re managing metabolic syndrome or want to protect your heart and gut, almonds may be one of the easiest upgrades you can make.
Not sure how to add them in? Here are a few ideas:
- This sheet pan almond-crusted tilapia & veggies is packed with nutrients
- These Mediterranean mixed nuts are the perfect afternoon snack
- Craving something sweet? Try these no-bake almond butter bars