Almonds

1. What Is Almonds?

Almonds are the seeds of the almond tree. This tree grows mainly in the Mediterranean region and in Western Asia. People have eaten almonds for a long time, raw, roasted or processed into flour, butter, oil and almond milk. Studies examine how almonds affect metabolism, body weight and well-being.

2. Where Is It Found, and What Is It Made From?

Almonds are in many foods: as a whole snack, as almond flour and defatted almond powder for baking, as almond butter, as almond milk or almond drink, as almond oil and as almond skin or almond bran. After harvest, the fruits are dried, the green hull and the hard shell are removed, leaving the seed with its brown skin. The almond tree grows in warm climates, especially in the Mediterranean region, in Western Asia, in California and in Australia. Almonds are available all year round as a snack, baking ingredient and base of almond drinks.

3. What Does Almonds Do? What Research Shows

Heart and Metabolism (Blood Lipids)

Several good studies with whole almonds show lower total cholesterol than with a control diet 13141521. LDL cholesterol, an unfavorable blood lipid value, was also lower with almonds 14153750. A review of almond studies confirms this finding 2. Blood pressure remained the same in several studies 16293850. Some of the studies were funded by an association of the almond industry 142243.

Weight, Satiety and Appetite

In adults with overweight or metabolic abnormalities, waist circumference decreased more with almonds than with control diet 213147. Body or abdominal fat also fell more in some studies 1537. For body weight and BMI, however, most studies showed no difference 1618192648. After an almond snack, adults ate less later in the day than after cookies 23. For almond flour, almond butter, almond milk and almond oil, there are no weight studies yet.

Inflammation and Oxidative Stress

Two review articles found lower values for C-reactive protein, an inflammatory marker in the blood, with almonds 45. Two further review articles found less malondialdehyde, a marker of oxidative stress 67. Other studies found no differences in inflammatory and oxidative markers 27414749. The findings come predominantly from small, short studies in overweight adults. The results are inconsistent.

Gut and Microbiome

On the gut and gut flora, there are many studies, their results are mixed. The diversity of the gut flora increased in two studies compared with crackers or cookies 2830, but not in others 2425. Butyrate in stool, a metabolic product of gut bacteria, was higher after almonds than with control 24. For gastrointestinal complaints, the studies showed no difference 2425. Mostly whole almonds as well as almond flour, almond butter and almond skin were studied.

Blood Glucose and Insulin

Under calorie reduction, fasting glucose and insulin fell equally with and without almonds 48. The post-meal blood sugar rise was smaller after almonds than without almonds or after cookies 1723. A study with whole almonds before meals in prediabetes improved glucose and insulin values 3136. However, another study with whole almonds in prediabetes reported worse values 39. The strength of evidence is low because the studies are mostly small, short and inconsistent. For almond flour, almond butter, almond milk and almond oil, there are no controlled findings here.

Cognition and Mood

On thinking and mood, most studies found no difference. In prediabetes, certain thinking abilities improved more in one study than in the comparison group 34. In healthy older adults, memory improved only in the group with more almonds, a confirmed difference from the comparison group was lacking 49. In mild to moderate Alzheimer's dementia, memory, orientation and sleep improved more with ground sweet almonds with a little rock sugar than with the previous treatment alone 35. The evidence is low; it remains open whether the findings can be confirmed in larger studies.

Skin and Skin Care

In healthy women, the skin tolerated more UV light until redness under almonds than under pretzels 40. In postmenopausal women, wrinkle severity and width decreased more strongly under almonds than under a calorie-matched snack 42. In young adults with acne, skin lesions decreased more strongly under whole almonds than under a snack 46. The evidence is weak: these are few, small studies with a total of 67 participants. For almond flour, almond paste, almond milk, almond oil, and almond bran, there are no controlled findings for the skin.

Other Investigations

In coronary heart disease, uric acid in the blood fell more with almonds than without almonds 16. After unusual muscle exertion, strength was better maintained with almonds than with control snacks 3344, but not in another study 45. Muscle pain subsided in two studies 4445. The studies in this area were mostly small and short. For almond milk, almond skin and almond bran, controlled studies are still pending.

4. How Was Almonds Taken in the Studies?

In the studies, participants mostly received whole almonds. These were raw, dry roasted or soaked overnight in water. Sometimes participants ate them with skin, sometimes without. Individual investigations used almond flour, defatted almond powder, almond butter, almond oil or mixtures with other nuts and foods. For almond milk, almond skin and almond bran, there are few or no controlled findings.

5. Is Almonds Safe? Side Effects in the Studies

Gastrointestinal complaints hardly increased in the studies 2451. Body weight mostly remained unchanged 1826, but in prediabetes, BMI and waist circumference increased in one study 39. In a European anaphylaxis registry, almonds were a frequent trigger in adults after hazelnut and walnut 52. Important to know: whole almonds, almond flour, almond butter and almond milk are different products. If the almond is exchanged for another food, part of the difference belongs to the exchange and not to the almond alone. Blood lipids and blood sugar are laboratory values; whether almonds prevent heart attacks or diabetes has not yet been studied.

All details with tables and sources: full expert page on Almonds