Study reveals almonds improve diet quality
Adding a moderate amount of almonds to the family diet (42g/day of whole almonds or almond butter for parents, 14g/day for children) significantly improves overall diet quality and modulated intestinal microbiota composition, according to a new study.
The health benefits of almonds have been well established and are recommended as a non dairy protein source as part of a healthy dietary pattern. Due to their high content of fibre, vitamin E, unsaturated fats and flavonoids, almonds offer potential for changing gut microbiota, which may in turn impact immunity, inflammation and general health.
This is the first study of its kind investigating the effects of dietary change on digestive health and immune function in parent-child pairs. The 14-week, randomised, controlled, crossover clinical study, led by researchers at the University of Florida (US), was conducted in 29 healthy parent and child pairs.
Parents and children ate 42g and 14g of almonds and/or almond butter, respectively, on a daily basis for three weeks as part of their usual diet, followed by a six-week washout period and another three-week period of following the usual diet with no almonds.
When parents and children ate almonds, their overall diet quality improved, as measured by increased Healthy Eating Index (HEI) scores.
While at the beginning of the study, HEI scores for parents and children fell below US national averages; almond consumption increased their scores to 61.4, well above national averages of 57.4 for adults 31-50 years and 54.9 for children four to eight years. Parent and child HEI component scores increased for fatty acids, total protein and seafood and plant protein, and decreased for fruit and empty calories. In addition, when eating almonds, participants also consumed significantly more vitamin E and magnesium, two nutrients commonly under consumed by the majority of adults and children.
Although no specific changes in immune markers were observed, almond consumption did result in detectable changes in gut microbiota, which may have a variety of digestive and immune health benefits. Interestingly, although they consumed only one third of the amount of almonds compared to adults, gut microbiota was affected to a greater extent in children.
Further research done over a longer time period or with a higher consumption of almonds is needed to further confirm the potential effects on gut microbiota and immune status.
