Eating Almonds Every Day May Improve Memory, Blood Sugar: Study

India-West News Desk

MODESTO, CA- A simple daily habit of eating a handful of almonds may help improve cognitive performance, blood sugar control and metabolic health in middle-aged Asian Indian adults with prediabetes, according to new research published in the Journal of Nutrition.

The first-of-its-kind study found that daily almond consumption improved multiple measures of cognition in middle-aged Asian Indian adults at high risk of developing Type 2 diabetes. Prediabetes affects more than 600 million people worldwide and is associated not only with a higher risk of Type 2 diabetes but also with impaired brain function.

At the end of the 24-week study, participants in the almond group showed improved executive function, which includes mental skills involved in planning, working memory, multitasking, problem-solving and decision-making. They also demonstrated better processing speed, reflecting how quickly the brain takes in, interprets and responds to information.

Researchers also reported improvements in metabolic health. Participants who consumed almonds had lower fasting blood sugar levels, lower blood sugar levels two hours after meals and improved HbA1c, a marker of long-term blood sugar control. Other benefits included significant reductions in body weight, body mass index (BMI), body fat, waist circumference, total cholesterol and LDL (“bad”) cholesterol. The almond group also showed reduced markers of inflammation and oxidative stress, indicating less ongoing cellular damage associated with poor diet, chronic stress and aging.

Around 12% of adults worldwide live with prediabetes, a condition that increases the risk of Type 2 diabetes, heart disease and cognitive decline. Prediabetes is particularly common among Asian Indians. Previous studies by the same research team found almonds helped improve blood glucose control and body composition in Asian Indians with prediabetes and Type 2 diabetes. This study was designed to examine whether almonds could also support cognitive performance in middle-aged Asian Indian adults with prediabetes.

The 24-week study was conducted in New Delhi and included 60 Asian Indian adults between the ages of 40 and 60 who had prediabetes but showed no signs of cognitive decline. All participants received guidance on following a balanced diet based on dietary guidelines for Asian Indians. They were then randomly assigned to either a control group, which continued the same diet, or an intervention group that received a calorie-matched diet including almonds. Almonds accounted for 20% of daily calorie intake, equivalent to about 32-42 grams, or roughly one to one-and-a-half ounces, per day.

Researchers assessed cognitive function, metabolic health and body composition at the beginning and end of the study. Measurements included fasting and two-hour post-meal 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.

The randomized controlled trial, funded by the Almond Board of California, found that participants who consumed almonds experienced significant improvements in executive function and processing speed compared with the control group. However, improvements in sustained attention, overall cognition and other cognitive domains, including memory and working memory, were no longer statistically significant after adjustment for multiple comparisons.

The almond group also recorded lower fasting and post-meal blood glucose levels and lower HbA1c, significant reductions in total cholesterol, LDL cholesterol, BMI and body fat, along with an average weight loss of 3.3 kilograms and an average reduction of 3.1 centimeters in waist circumference after 24 weeks. Almond supplementation also improved markers related to inflammation and oxidative stress, including higher alpha-tocopherol (vitamin E) levels, although correlations between biomarkers and cognitive outcomes were not statistically significant after multiple-comparison adjustment.

The researchers noted that the relatively small sample size, the 24-week study period and the focus on middle-aged Asian Indian adults with prediabetes limit how broadly the findings can be applied. They said larger studies involving more diverse populations and longer follow-up periods are needed to better understand the long-term cognitive benefits of almonds.

One ounce (28 grams) of almonds provides 6 grams of protein, 4 grams of fiber, 13 grams of unsaturated fat, only 1 gram of saturated fat and 15 essential nutrients, including magnesium, potassium and vitamin E. Almonds can be eaten as a snack or incorporated into foods such as cereal, yogurt, salads, curries and stir-fries.

(Almond Board of California)