Significant New Study Supports Eating Almonds As Part Of A Healthy Lifestyle

Nov 27, 2013, 07:54 ET from California Almonds

MODESTO, Calif., Nov. 27, 2013 /PRNewswire/ -- As Americans sit down to enjoy Thanksgiving dinner, they often wish their family and friends good health and a long life.  Good news! With nuts like almonds on the table, these sentiments are more than just a traditional toast.

Significant research published last week in the New England Journal of Medicine provides a helpful illustration of factors that may contribute to a healthier, longer life – and it includes nuts like almonds.[1] It adds to the evidence supporting almonds' role in promoting overall health, as several scientific studies published over the past two decades have shown that almonds provide health benefits that contribute to healthy weight management,[2] heart health[3],[4],[5] and diabetes symptom management.[6]

The newest study found that study participants who ate a handful (a one-ounce serving) of nuts daily were associated with a 20% lower risk of dying from cancer, heart disease, and other major causes of death compared to those who did not eat nuts.1 Researchers noted that while these findings are significant, the observed inverse association between nut consumption and mortality does not indicate cause and effect. This study, the largest ever conducted investigating the effects of eating nuts on mortality, involved nearly 119,000 health professional men and women who were tracked for roughly 30 years. Researchers reported that those who ate more nuts were also slimmer and tended to have a healthy lifestyle; they were less likely to smoke and more likely to exercise.

According to Dr. Karen Lapsley, Chief Scientific Officer for the Almond Board of California, "This study adds to the current strong body of evidence which demonstrates that eating nuts daily, including almonds, confers health benefits and supports long-term health. Nuts deliver many good attributes in a small, satisfying package."

While the NEJM study applies to all nuts, almonds are the tree nut highest in protein (6 grams), fiber (4 grams), calcium (75 grams), vitamin E (alpha-tocopherol), riboflavin and niacin (1 milligram) when compared ounce for ounce. Additionally, each one ounce serving of almonds has 13 grams of unsaturated fat and only 1 gram of saturated fat.

The NEJM study notes in the discussion section that the nutrients in nuts, such as unsaturated fatty acids, protein, fiber, vitamins, minerals and antioxidants, may confer heart-protective, anti-carcinogenic and anti-inflammatory properties.[1] The study also states that findings are based on self-reported data from questionnaires, and that the researchers lacked data on how nuts were prepared. For example, whether the nuts consumed were salted, roasted or raw. While this study found an association between nut consumption and mortality, a number of recent studies specifically back almonds as a nutritious addition to heart-healthy and weight conscious diets.

Earlier this year, a major clinical trial conducted in Spain reported that roughly 30% of heart attacks, strokes and deaths from heart disease were reduced in study participants at high cardiac risk by switching to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables.[7] The study participants, who were at increased risk for heart disease, followed either a Mediterranean diet or a low-fat diet for nearly five years. The Mediterranean diet included extra-virgin olive oil or mixed nuts including almonds – roughly one ounce per day. While the study results cannot be credited to just one nut, it illustrates how almonds can be a delicious addition to your heart-smart diet. Further research is needed to determine if the findings of this study can be generalized to the U.S. population and those at lower cardiac risk.

Just last month, a study published in the European Journal of Clinical Nutrition found that eating 1.5 ounces of dry-roasted, lightly salted almonds daily helped curb participants' appetites and significantly improved vitamin E and monounsaturated ("good") fat intake.[8] The 137 adult participants were at increased risk for Type II diabetes and were not given any other dietary instruction other than to follow their usual diet and exercise plan. After a month of snacking on 250 calories from almonds daily, participants did not gain weight. While the study was only four weeks in duration, it suggests snacking on almonds can be a weight-wise strategy.

Another study supporting almonds for a healthy weight was published last year.[9] Measuring digestibility, researchers found that we actually absorb about 20% fewer calories from whole almonds than stated on the nutrition facts panel, suggesting that because of their rigid cell structure, not all calories are available for absorption. Further research is needed to better understand how this technique for calculating calories could potentially affect the calorie count of other foods. But it is encouraging news for dieters who want a nutrient-dense snack for fewer calories.

Finally, an epidemiologic study led by researchers from Brigham and Women's Hospital and Harvard Medical School found a 35% decreased risk of pancreatic cancer in over 75,000 female nurses who ate one ounce of nuts at least twice weekly compared to those that did not eat nuts at all.[10] Again, as this was an observational study, more research is needed to confirm the results.

Almonds, in all forms such as whole, sliced, slivered, flour, almond butter or almond milk, provide a unique flavor that make any holiday recipe delicious and now perhaps more meaningful to everyone who enjoys a handful of almonds every day.

Study Details:

The Study:  An epidemiologic study examined the effect of nut consumption on total and cause-specific mortality. To evaluate the effect, 76,464 female registered nurses in the Nurses' Health Study and 42,498 male health professionals in the Health Professionals Follow-up Study were tracked for 30 and 24 years, respectively. Nut consumption was assessed at baseline and updated every two to four years with validated food frequency questionnaires that asked whether participants had consumed a serving of nuts (one ounce) the preceding year. The primary endpoint of the study was death from any cause.

Results: During the study follow-up period, nut consumption remained relatively constant. Those who consumed nuts more frequently were leaner, less likely to smoke, more likely to exercise, use multivitamins, eat more fruits and vegetables, and drink more alcohol. Consumption of nuts was significantly inversely associated with total and cause-specific mortality in both men and women, independent of other predictors for death. In addition, there were significant inverse associations for deaths due to cancer, heart disease and lung disease in both men and women. Compared to those who did not eat nuts, individuals who ate a one ounce serving size of nuts seven or more times per week had a 20% lower death rate from all causes. This association was dose-dependent.

Conclusion: This study found a significant, dose-dependent inverse association between nut consumption and total mortality from most major causes of death, including heart disease, cancer and lung disease. This data are consistent with existing evidence in support of the health benefits of nut consumption. However, due to the observational nature of the study, results do not indicate cause and effect for the inverse association.  Additional clinical trials are warranted to confirm these results.

Limitations: This study was an observational, epidemiologic study, and therefore shows correlation, not causation. The study population was limited to nurses and other health professionals, and findings were based on self-reported data from questionnaires. Additionally, participants with a history of cancer, heart disease, or stroke at baseline were excluded, and dietary data from participants who reported a diagnosis of stroke, heart disease, angina, or cancer were not included in the analysis. Finally, because researchers lacked data on how nuts were prepared (for example, salted, spiced, roasted or raw), they were unable to examine the influence of preparation method on mortality.

About California Almonds
California Almonds are a natural, wholesome and quality food product, making almonds California's leading agricultural export in terms of value. The Almond Board of California promotes almonds through its research-based approach to all aspects of marketing, farming and production on behalf of the more than 6,000 California Almond growers and processors, many of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. For more information on the Almond Board of California or almonds, visit

[1] Bao Y, Han J, Hu FB, Giovannucci EL, Stampfer MJ, Willett WC, Fuchs CS. Association of nut consumption with total and cause-specific mortality. N Engl J Med 2013;369:2001-11.

[2] Foster, G.D., K.L. Shantz, S.S. Vander Veur, T.L. Oliver, M.R. Lent, A. Virus, P.O. Szapary, D.J. Rader, B.S. Zemel, A. Gilden-Tsai. 2012. A randomized trial of the effects of an almond-enriched, hypocaloric diet in the treatment of obesity. Am. J. Clin. Nutr. 96(2):249-254.

[3] One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat. According to the Food & Drug Administration, scientific evidence suggests but does not prove that eating 1.5 oz. of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

[4] Jaceldo-Siegl, K., J. Sabate, M. Batech, G.E. Fraser. Influence of body mass index and serum lipids on the cholesterol-lowering effects of almonds in free-living individuals. Nutr. Metab. Cardiovasc. Dis. 2011; 21:S7-S13. 

[5] Berryman, C.E., A.G. Preston, W. Karmally, R.J. Deckelbaum, P.M. Kris-Etherton. Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions. Nutr Rev 2011; 69(4):171-185.

[6]Cohen, A.E., C.S. Johnston. 2011. Almond ingestion at mealtime reduces postprandial glycemia and chronic ingestion reduces hemoglobin A1c in individuals with well-controlled type 2 diabetes mellitus. Metabolism60(9):1312-1317.

[7] Estruch R, Ros E, Salas-Salvadó J, Covas, M-I, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M,  Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Martínez-González MA. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. N Engl JMed 2013; 368:1279-90.

[8] Tan YT, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomised, controlled trial. Eur J Clin Nutr 2013;67:1205-14.

[9] Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets.  Am J Clin Nutr . 2012; 96(2):296-301.

[10] Bao Y, Hu FB, Giovannuci EL, Wolpin BM, Stampfer MJ, Willett WC  and Fuchs CS. Nut consumption and risk of pancreatic cancer in women. B J Cancer (2013), 1–6  doi: 10.1038/bjc.2013.665.

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