Modesto, CA New research published in the Journal of Nutrition indicates that a simple dietary change – eating just one handful of almonds each day – may benefit cognitive performance, metabolic health, and markers for inflammation and oxidative stress in middle-aged Asian Indian adults with prediabetes.1 Prediabetes affects more than 600 million people worldwide2 and is linked not only to increased risk of type 2 diabetes, but also to impaired brain function.3
Key findings
At the end of the 24-week study, participants in the almond group experienced the following benefits compared to the control group:
- Improved executive function, which includes mental skills involved in planning, working memory, multitasking, problem solving and decision making.
- Improved processing speed, or how quickly the brain takes in, interprets and reacts to information.
- Lower blood sugar levels after fasting and two hours after eating meals, along with improvements in HbA1c, a marker of longer-term blood sugar control.
- Other metabolic improvements including significant reductions in body weight, body mass index (BMI), body fat, waist circumference, total cholesterol, LDL (bad) cholesterol.
- Reduced inflammation and oxidative stress markers, which indicates less ongoing damage to cells that can build up with poor diet, chronic stress, and aging.
Why was this research done?
Around 12% of adults worldwide live with prediabetes, which increases the risk of type 2 diabetes, heart disease and cognitive decline.2 Prediabetes is especially common in Asian Indian populations. Previous studies by the same researchers found almonds helped to improve blood glucose control and body composition in Asian Indians with prediabetes and type 2 diabetes.4,5 This first-of-its-kind study examined whether almonds could also help support cognitive performance in middle-aged Asian Indian adults living with prediabetes.
How was the research carried out?
In this 24-week study conducted in New Delhi, 60 Asian Indian adults aged 40 to 60 with prediabetes but no signs of cognitive decline received advice on eating a balanced diet consistent with dietary guidelines for Asian Indians, then were randomly assigned to a control or intervention group. The control group continued with the same diet, while the intervention group received a calorie-matched diet that included almonds. Almonds provided 20% of daily calories, equivalent to around 1-1.5oz (32-42g) almonds a day.
Researchers measured cognitive function, metabolic health, and body composition at the start and end of the study. These measures included fasting and 2-hour postprandial blood glucose and insulin levels, HbA1C, blood lipids, weight, BMI and waist circumference. Participants were monitored remotely twice a week and attended in-person visits every four weeks.
A closer look at the results
This randomized controlled trial, funded by the Almond Board of California, found that eating almonds improved aspects of cognitive and metabolic health. Compared with the control group, participants who consumed almonds for 24 weeks showed significant improvements in executive function and processing speed – key measures of cognitive performance. Results for sustained attention, overall global cognition, and other cognitive domains including memory and working memory did not remain statistically significant after adjustment for multiple comparisons.
The almond group also showed better blood sugar control, including lower fasting blood glucose, lower blood glucose levels two hours after eating, and lower HbA1c, which measures long-term blood glucose control. Almond eaters also had significant reductions in total cholesterol, LDL (bad) cholesterol, BMI and body fat, along with an average weight loss of 3.3kg and a 3.1cm reduction in waist circumference after 24 weeks. Almond supplementation also improved markers related to inflammation and oxidative stress, including increased hs-C Reactive Protein (CRP) and alpha-tocopherol levels, although biomarker-cognition correlations were not statistically significant after multiple-comparison adjustment.
Why this study is important
Dr. Anoop Misra, co-investigator and Chairman, Fortis-CDOC Center of Excellence for Diabetes, Metabolic Diseases, and Endocrinology in New Delhi, believes the findings from this exploratory study have the potential to support better brain health in millions of people around the world.
“Adults with prediabetes are vulnerable to a decline in cognitive function,” he says. Our study indicates that just one simple dietary change – adding a small quantity of almonds to the daily diet – may help support brain health and improve cognitive performance in some populations.”
But almonds offer other health benefits as well. “As with our previous research, we found that diets enriched with almonds benefit metabolic health measures like blood sugar control and body weight,” confirms Dr Misra. “Together, these chances could help lower the risk of prediabetes progressing to type 2 diabetes, a condition associated with an increased risk of dementia.”
The researchers acknowledge the small sample size, relatively short duration (24 weeks), and the specific focus on middle-aged Asian Indian adults with prediabetes mean the findings may not reflect what could be seen in other groups with different ethnicities or different ages. Future studies with larger, more diverse populations and longer follow-‑up periods would help clarify the potential role of almonds in supporting brain health.
How almonds may benefit the brain
Almonds are a source of iron and zinc, two nutrients that help support normal cognitive function. However, their potential benefits for brain health extend far beyond just the nutrients they contain.
Dr. Seema Gulati, lead researcher of the study and head of the Nutrition Research Group at the National Diabetes, Obesity and Cholesterol Foundation in New Delhi, explains “Inflammation and oxidative stress are associated with cognitive decline. Our study found those in the almond group had lower levels of both, along with higher levels of a protective antioxidant (Vitamin E), compared with the control group.”
Dr. Misra confirms, “Taken together, these findings suggest almonds may support brain health and could reduce cognitive decline in people with prediabetes through multiple mechanisms, including their nutrient profile, positive effects on metabolic health, and role in reducing inflammation and oxidative stress markers.”
One ounce (28 g) of almonds provides 6g of protein, 4g of fiber, 13g of unsaturated fat, only 1g of saturated fat, and 15 essential nutrients, including 77mg magnesium (20%DV), 210mg potassium (4%DV), and 7.3mg vitamin E (50% DV). Almonds can be enjoyed as a convenient snack or in multiple versatile forms (sliced, butter, flour, etc.) which can be added to cereal, yogurt, stir fries, curries, salads and more.
ABOUT THE ALMOND BOARD OF CALIFORNIA
The Almond Board of California promotes natural, wholesome and quality almonds through leadership in strategic market development, innovative research, and accelerated adoption of industry best practices on behalf of the more than 7,600 almond farmers and processors in California, most 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.
