Almonds beneficial for Asian Indians with overweight, obesity

Almond consumption led to improvements in cardiometabolic, glycaemic, and insulin markers in Asian Indian adults with overweight and obesity, a study has shown.

“[Daily] consumption of 43 g of almonds over 12 weeks induced decreases in total body weight, BMI, and waist circumference. There was also an increase in insulin secretion [and reductions] in insulin resistance and serum total cholesterol levels relative to control participants,” said the researchers.

Almond consumption also improved the intake of dietary fibre and healthy fats, and helped reduce carbohydrate content in the participants’ diet, they added.

Four-hundred participants (mean age 38 years, mean BMI 28.4 kg/m²) were randomized 1:1 to either an intervention or a control arm. Those in the intervention arm were instructed to consume 43 g of raw almonds daily (as midmorning/evening snack) for 12 weeks. Control arm participants were advised to adhered to their usual diet but to avoid consuming any form of nuts during the study period. [Front Nutr 2023;9:1055923]

Week 12 saw significant reductions from baseline in mean body weight (–0.3 kg; p=0.004), BMI (–0.1 kg/m²; p=0.04), waist circumference (–0.8 cm; p=0.001), fasting glucose (–2.0 mg/dL; p=0.002), and serum triglyceride (–7.7 mg/dL; p=0.01) in the intervention arm. In the control arm, these variables did not change significantly between the two timepoints.

Other significant improvements (mean changes) in the intervention vs the control arm were DIo* (0.7 mmol/L; p=0.04), HOMA-IR** (–0.4; p=0.03), and total serum cholesterol (–5.4 mg/dL; p=0.03).

Carbohydrate content in the intervention arm dropped substantially from baseline to week 12 (mean change –22 g; p<0.001). Other notable week-12 nutrient improvements with almond consumption are total fat (mean change 8.6 % energy [%E]; p<0.0001), MUFA*** (mean change 6.3 %E; p<0.0001) and dietary fibre (mean change 1.1 g; p=0.05).

“[These imply that] Asian Indian diets, which are high in carbohydrates and low in MUFA and dietary fibre, may benefit [from] the inclusion of nuts like almonds to improve overall diet quality,” said the researchers.

Mechanism of action

Almonds are a good source of dietary fibre, phytosterols, plant protein, polyphenols, vitamins, and minerals, said the researchers. These bioactive compounds may help regulate body weight and improve metabolic syndrome, thereby reducing insulin resistance and improving insulin sensitivity. “The bioactive phytosterols in almonds compete with dietary cholesterol and bile acids for uptake in mixed micelles, thus interfering with cholesterol and bile acid absorption.”

The high fat and protein content of nuts may also reduce gastric emptying rate, which could help increase satiety and eventually reduce food intake. [Crit Rev Food Sci Nutr 2016;56:541-590] The plant protein and L-arginine content of almonds have lipid-lowering effects. [Diabetes Care 2013;36:1132-1137; Asia Pac J Clin Nutr 2010;19:124-130]

“Thus, the mechanism of action of almonds on glycaemia, insulin, and cholesterol are mainly regulated by its nutrient composition and bioactive components, and may be multifactorial,” they said.

Reduce NCD risk

The consumption of energy dense foods with low nutritional value coupled with increased sedentary lifestyle due to societal changes have been noted as key risk factors for obesity and related noncommunicable diseases (NCD) such as diabetes and cardiovascular disease, said the researchers.

The results underpin the importance of incorporating almonds into meals. “[The effects of almond consumption] in the long run could aid in reducing the risk of diabetes and other cardiometabolic diseases,” they said.