Research by Dr. Anoop Misra and Dr. Seema Gulati, published in the Journal of Nutrition, found improvements in executive function, blood sugar levels, and body composition after 24 weeks of daily almond consumption
New research published in the Journal of Nutrition indicates that a simple dietary change – eating just a few almonds each day – may benefit cognitive performance, metabolic health, and markers for inflammation and oxidative stress in middle-aged Asian Indian adults with prediabetes. Prediabetes affects more than 600 million people worldwide and is linked not only to an increased risk of type 2 diabetes but also to impaired brain function.
In the 24-week study conducted in New Delhi, 60 Asian Indian adults aged 40 to 60 with prediabetes but no signs of cognitive decline were randomly assigned to either a control or intervention group after receiving guidance on following a balanced diet consistent with dietary guidelines for Asian Indians. While the control group continued with the same diet, the intervention group consumed a calorie-matched diet that included almonds, with almonds accounting for 20% of daily calories, equivalent to around 32-42g per day. Participants were monitored remotely twice a week and attended in-person visits every four weeks. Researchers assessed cognitive performance, blood glucose levels, HbA1c, blood lipids, weight, BMI and waist circumference at the beginning and end of the study.
At the end of the study, participants in the almond group experienced improvements in executive function and processing speed, both key measures of cognitive performance. The group also demonstrated better blood sugar control, including lower fasting blood glucose, lower blood glucose levels two hours after eating, and improvements in HbA1c, a marker of long-term blood sugar control. Additional metabolic benefits included significant reductions in body weight, body fat, BMI, waist circumference, total cholesterol and LDL cholesterol. Participants consuming almonds also showed improvements in markers related to inflammation and oxidative stress.
Previous studies by the same researchers found almonds helped improve blood glucose control and body composition in Asian Indians with prediabetes and type 2 diabetes. This study was the first to explore the potential impact of almonds on cognitive performance in middle-aged Asian Indian adults with prediabetes, a population particularly vulnerable to both metabolic disease and cognitive decline
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 changes could help lower the risk of prediabetes progressing to type 2 diabetes, a condition associated with an increased risk of dementia.”
Discussing the findings, Ritika Samaddar said, “With the growing issue of prediabetes and lifestyle-related health concerns, it is encouraging to see research highlighting how a simple dietary addition like almonds may support both metabolic and cognitive health. The findings showing improvements in cognitive function, blood sugar control, body weight, and cholesterol levels reinforce the role of almonds as a superfood. Their versatility and convenience make them an easy addition to everyday eating habits, while also providing important nutrients that support overall well-being.”
Explaining the possible mechanisms behind the findings, 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 24 essential nutrients, including magnesium, potassium, and vitamin E. Almonds can be enjoyed on their own or added to cereal, yogurt, curries, salads, and more
