The body of evidence about nuts and health continues to grow. These local and international papers, outlining new nut research, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.

Almond bioaccessibility in a randomized crossover trial: Is a calorie a calorie? (2021).

This carefully-controlled feeding trial investigated the energy and macronutrient bioaccessibility of almonds in people with hyperlipidaemia. Study participants received ‘full-dose’ almonds (73±5g/d), ‘half-dose’ almonds (38±3g/d) plus ‘half-dose’ muffins, and ‘full-dose’ muffins (control), for four weeks each, with a two-week washout period. Bioaccessibility of energy and fat from the diet was significantly less with almond consumption, compared with the control. Almond-related energy bioaccessibility was 78.5%±3.1%, with an average energy loss of 21.2%±3.1% (40.6 kcal/d in the full-dose almond phase).

Nut consumption and type 2 diabetes risk: A systematic review and meta-analysis of observational studies. (2021).

This systematic review and meta-analysis (of eight observational studies) investigated the link between nut consumption and type 2 diabetes (T2D), by comparing the highest with the lowest nut intake groups within the studies. It found no association between consumption of nuts (including tree nuts or peanuts) and the prevalence and incidence of T2D. But the researchers found some evidence that peanut butter consumption may be inversely associated with T2D.

International analysis of the nutritional content and a review of health benefits of non-dairy plant-based beverages. (2021).

This cross-sectional survey looked at the nutritional profile of plant-based, non-dairy beverages, across three continents (USA, Australia and Western Europe). A total of 148 non-dairy beverages (including 49 nut- or seed-based beverages) were analysed, based on information available on pack or online. It found the nutritional content varies greatly between the different types of beverages. On average, the plant-based beverages generally did not contain high levels of sodium, saturated fat, or calories. More than half were fortified with calcium to levels equal to or greater than that of dairy milk. The protein content varied from 0 to 10 g/serving, and levels of vitamin D and B12 fortification were quite low.

Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. (2021).

Researchers performed metagenomic sequencing of 1,203 gut microbiomes from 1,098 people enrolled in the Personalised Responses to Dietary Composition Trial (PREDICT 1) study, where dietary information and cardiometabolic blood marker measurements were also available. They found that people who ate a diet rich in healthy, plant-based foods were more likely to have high levels of ‘good’ gut microbes. Among the findings, Prevotella copri, a species of bacteria, was associated with favourable post-prandial blood sugar control. These bacteria were more common when people ate a diet high in polyunsaturated fat, found in fish, nuts, and seeds.

Polyunsaturated fatty acids as modulators of fat mass and lean mass in human body composition regulation and cardiometabolic health. (2021).

This review outlines the emerging evidence, from both observational studies and intervention trials, of a role for polyunsaturated fatty acids (PUFA) in the long‐term regulation of body weight and body composition, and their impact on cardiometabolic health. Among the findings is emerging evidence which suggests high intakes of the plant‐based essential fatty acids (ePUFAs)—n‐6 linoleic acid (LA) and n‐3 α‐linolenic acid (ALA)—have a greater impact on body composition (fat mass and lean mass) and on glucose homeostasis than the marine‐derived long‐chain n‐3 PUFA—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. (2021).

This umbrella review considered the evidence (from 37 guidelines, 108 systematic reviews, and 20 randomised controlled trials) on the effects of specific foods on LDL cholesterol levels. It showed high evidence of beneficial effects of foods high in unsaturated and low in saturated and trans fatty acids; for foods high in soluble fibre, especially from oats, barley, and psyllium; for functional foods with added plant sterols and stanols; and for foods rich in plant proteins, especially soybeans. It was also established with high evidence that tomatoes, whole flaxseeds, and almonds can reduce LDL cholesterol.

The Mediterranean dietary pattern and inflammation in older adults: A systematic review and meta-analysis. (2021).

This systematic review and meta-analysis explored the association between the Mediterranean dietary pattern and inflammation in older adults. C-reactive protein (CRP) concentration was the most common inflammation indicator used across the studies. Results of the meta-analysis, on five cross-sectional studies, revealed a significant inverse association between the Mediterranean dietary pattern and inflammation, as assessed by CRP. More long-term randomised controlled trials are needed, using multiple inflammation indicators.