Almonds, heart health and gut bacteria reviewed
What it found
Eating almonds was linked to better cholesterol, blood sugar, blood pressure and gut bacteria in people, though some results varied.
The authors say more research is needed to confirm the heart benefits.
What they found
Studies in people
Cholesterol improvements
In clinical studies, daily almond intake reduced LDL cholesterol and non-HDL cholesterol, while maintaining or increasing HDL cholesterol. Doses ranged from 43 g per day to about 20% of total energy intake.
Blood sugar control
Almonds added to meals lowered the rise in blood sugar after eating in people with type 2 diabetes. Daily consumption of about 60 g improved fasting glucose and insulin resistance, and long-term intake reduced HbA1c.
Blood pressure
A meta-analysis found almond consumption lowered diastolic blood pressure but had no notable impact on systolic blood pressure. One study reported a reduction of 1.30 mmHg in diastolic blood pressure.
Gut bacteria changes
Almond intake increased beneficial gut bacteria such as Lachnospira, Roseburia and Dialister in people. Chopped almonds boosted Lachnospira, Roseburia and Oscillospira, while whole almonds increased Dialister; almond butter had no significant effect.
Body fat and satiety
In a 12-week trial, about 60 g of almonds daily lowered body fat percentage in people with type 2 diabetes and mild hyperlipidemia. Another trial found 1.5 oz of almonds reduced abdominal and leg fat without changing total body weight.
Studies in people and animals
Butyrate production
Almond consumption increased levels of butyrate, a short-chain fatty acid linked to gut health, in people. In lab tests, finely ground almonds boosted Eubacterium rectale, a butyrate-producing bacterium.
What the authors conclude
“The current literature implies that almond consumption has a positive impact on cardiovascular health and can modulate the gut microbiome”
Also in their conclusions
- They say that incorporating almonds into the diet can improve cardiovascular health markers and positively modulate the gut microbiome.
- They note that the capacity for these microbiological effects to benefit heart health requires further investigation.
- They call for more research to establish the clinical efficacy of almonds in preventing cardiovascular disease.
How it was done
Cardiovascular disease is a leading cause of death, and the authors wanted to gather the evidence on how almonds affect heart risk factors and the gut microbiome.
They reviewed studies in people, animals and lab tests that looked at almond consumption and heart health or gut bacteria. Doses in the human studies ranged from about 28 g to 85 g per day, and some studies lasted up to 12 months.
What it can’t tell you
- The studies reviewed varied in design, duration, amount of almonds and dietary context, so results may not apply to everyone.
- Some studies were small or short, and participants may not have accurately reported what they ate.
- The review cannot show that almonds directly cause better heart health, only that they are linked to certain improvements.
Who paid
- Funding
- Funded by Almond Board of California; Florida State University (from the PubMed record).
- Conflicts
- The authors declare no conflicts of interest.
- Authors work at
- Florida State University, USA
The paper
- Title
- The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiome: A Comprehensive Review
- Type
- ReviewThe authors read earlier studies and describe what they found. It isn’t a new study.
- Evidence
- Studies in people · animals · lab
- Summarised from
- Full text
- Cite
- Singar S, Kadyan S, Patoine C, Park G, Arjmandi B, Nagpal R (2024). The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiome: A Comprehensive Review. Nutrients. doi:10.3390/nu16121964Free full textPubMed 38931317DOI
Summary written 26 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error