Almonds may improve cholesterol levels.
A number of small studies have found that eating an almond-rich diet can reduce “bad” LDL cholesterol, total cholesterol and oxidized LDL cholesterol, which is particularly harmful to heart health.
However, one larger study combined the results of five other studies and concluded that the evidence is insufficient to suggest that almonds undoubtedly improve cholesterol.
Nevertheless, almonds consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight or obese.
In addition, eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes but not significantly in healthy people.
Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes.
Finally, almonds may have a beneficial effect on your gut microbiota by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus.