New review of UK population data reveals almond eaters have lower BMIs and higher diet quality.
Modesto, CA – New research published in the European Journal of Nutrition finds that almond consumers in the UK have lower waist circumference and lower BMI, both modifiable risk factors for cardiovascular disease, and better diet quality, compared with people who do not consume almonds. The researchers used the most recent population data from the UK’s National Diet and Nutrition Survey (NDNS rolling program, 2008-2017) to determine the higher diet quality scores of almond eaters.1 The study was funded by the Almond Board of California.
The study investigated the association of almond snack consumption with risk factors of cardiovascular disease (CVD) including BMI, total cholesterol, “bad” LDL-cholesterol, among other measures. Cross-sectional analysis was conducted using NDNS data from 6,802 adults (≥19 y) who completed a 4-day estimated food diary. Almond snack consumption was defined as average intake of any amount of whole almonds alone or whole almonds plus the proportion of almond kernels in mixed nut portions.
Although average almond intake was low among UK adults who said they eat almonds (7.6% of the population reported eating whole almonds and average intake was 5g/day), UK almond consumers reported higher diet quality scores compared to those who reported not consuming almonds. The almond eaters had higher reported intakes of protein, total fat, monounsaturated, omega-3 and omega-6 fats, fiber, folate, vitamin C, vitamin E, potassium, magnesium, phosphorus and iron. Further, they had lower intakes of trans-fatty acids, total carbohydrate, sugar and sodium. This finding suggests that UK adults with healthier dietary patterns are more likely to include whole almonds.
The researchers also found that UK almond consumers had lower BMI and waist circumference measurements. BMI was significantly lower for the whole almonds only group by .8 kg/m² and waist circumference was lower by 2.1cm. There were no differences between almond consumers and non-consumers with regard to other CVD risk factors.
Previous research has found almond consumption is associated with lower total cholesterol and lower LDL-cholesterol, but the researchers note that the daily portions consumed in this study are far below a recommended portion of almonds (28 grams) and therefore could explain why this study did not demonstrate clinically meaningful LDL-cholesterol lowering effects.”
“This study gives even more reason to include a handful of almonds, which is 28 grams, to help make your diet more nutritious with increased fiber and unsaturated fats. Further, the almond eaters had smaller waistlines. Less weight around your middle is associated with lowering your heart disease risk,” says Consultant Dietitian Juliette Kellow.
A 28-gram portion of almonds provides 160 calories and heart-smart nutrients including fibre (4 g), magnesium (76 mg), potassium (205 mg), and vitamin E (7.2 mg).
Study at a Glance:
The Study
- This study examined the association of almond snack consumption with risk factors of cardiovascular disease (CVD) and diet quality in a UK adult population from the UK’s National Diet and Nutrition Survey (NDNS) rolling programme 2008-2017. (NDNS is a continuous, cross-sectional survey designed to collect detailed, quantitative information on the food consumption, nutrient intake and nutritional status of the general population aged 1.5 years and over living in private households in the UK.)
- Cross-sectional analysis was conducted using NDNS 2008-2017 data from 6,802 adults (≥19 y) who completed a 4-day estimated food diary. Almond snack consumption was defined as average intake of any amount of 1) kernel only, 2) kernel only plus the proportion of almond kernels in mixed nuts.
- Diet quality was assessed using the modified Mediterranean Diet Score (MDS) and the modified Healthy Diet Score (HDS).
Results
- Although average almond intake was low among UK adults who reported consuming almonds (7.6% of the population reported eating whole almonds and median intake was 5g/day), almond consumers reported higher diet quality scores (both modified MDS and HDS scores, P<.001) compared to those who reported not consuming almonds.
- Almond consumers had higher reported intakes of protein, total fat, monounsaturated, omega-3 and omega-6 fats, fiber, folate, vitamin C, vitamin E, potassium, magnesium, phosphorus and iron. Almond consumers had lower intakes of trans-fatty acids, total carbohydrate, sugar and sodium.
- Almond consumers had significantly lower BMI by .8 kg/m² (p=.010) and waist circumference was significantly lower by 2.1 cm (p=.007) measurements compared to those who reported to not consume almonds.
- Regression analyses showed no differences between almond consumers and non-consumers with regard to other CVD risk factors (including blood lipids and blood pressure).
Study Limitations:
This study is an association and does not show cause and effect. Also, the researchers used self-reported food records, which have inherent flaws. In a 2016 U.S. NHANES analysis, people who reported eating almonds also reported higher physical activity levels. Physical activity levels were not available from the NDNS database, so it is possible that physical activity level among almond eaters could be partly responsible for the lower BMI and waist circumferences observed in this group.
Conclusion:
The study suggests that almond consumers have healthier overall diets and have lower BMIs and waist circumference measurements compared to people who do not report consuming almonds. Consuming almonds may help with an improved dietary pattern to help support cardiovascular health.
1 Dikariyanto, V., Berry, S.E., Francis, L. et al. Whole almond consumption is associated with better diet quality and cardiovascular disease risk factors in the UK adult population: National Diet and Nutrition Survey (NDNS) 2008–2017. Eur J Nutr (2020). https://doi.org/10.1007/s00394-020-02270-9.
