The body of evidence about nuts and health continues to grow. These local and international papers, outlining new nut research published around July 2021, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.

The 3-year effect of the Mediterranean diet intervention on inflammatory biomarkers related to cardiovascular disease. (2021)
This study investigated the 3-year effect of the Mediterranean diet (MD), compared to a low-fat diet (LFD) on changes on inflammatory biomarkers related to atherosclerosis in people with a high-risk of cardiovascular disease. Participants (n = 285) in the PREDIMED trial were randomly assigned into three intervention groups: MD with extra-virgin olive oil (EVOO) or MD-Nuts, and LFD. After 3 years, both MDs showed a significant reduction in plasma levels of inflammatory biomarkers, and levels of IL-1β, IL-6, IL-8, and TNF-α after MD significantly differed from those in the LFD.  This study supports the MD as a healthy long-term dietary pattern in populations at high cardiovascular risk.

Associations of total nut and peanut intakes with all-cause and cause-specific mortality in a Japanese community: The Takayama study. (2021)
This Japanese-based cohort study tracked >31,000 adults over 16 years, to investigate the link between total nut and peanut intakes with all-cause and cause-specific mortality. The mean intakes of total nuts were 1.8 and 1.4g/day in men and women, respectively. It found tree nut and peanut intakes, even in low amounts, were linked with a reduced risk of mortality, particularly in men. This is one of the few studies to have looked at this association in non-white, non-Western populations.

The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis. (2021)
This network meta-analysis and systematic review considered 105 randomised controlled trials. All of these previous studies had looked into how tree nuts and peanuts impact adiposity-related measures. It found that no type of nut increased body weight, body mass index, waist circumference (WC), or body fat percentage (except for hazelnuts with WC). The researchers conclude that fear of weight gain is the most common barrier to regular nut consumption, but this concern is not backed by scientific evidence.

Dietary recommendations for prevention of atherosclerosis. (2021)
This review found consistent evidence that, for the healthy adult population, low consumption of salt and foods of animal origin, and increased intake of plant-based foods – whole grains, fruits, vegetables, legumes, and nuts – are linked with reduced atherosclerosis risk. Specific to nuts, the researchers say: ‘The evidence of an inverse relationship between habitual nut consumption and the risk of CHD incidence and mortality is very consistent’, and they support the daily consumption of a handful of nuts.

Tree nut consumption is associated with higher sex hormone-binding globulin levels in premenopausal US women. (2021)
Low levels of sex hormone-binding globulin (SHBG) are associated with many diseases, including hypertension, diabetes and polycystic ovarian syndrome. This cohort study looked at whether nuts increase SHBG in women. It included 2,699 women from the 2013-2016 US National Health and Nutrition Examination Survey. It found nut consumption was linked with increased circulating SHBG in pre-menopausal (but not post-menopausal) women.

The role of physical fitness in the relationship between nut consumption and body composition in young adults. (2021)
This cross-sectional study involved 354 Spanish university students, aged 18–30 years. It found that young adults with high nut consumption (≥5 portions of 30 g/week) showed significantly higher values of physical fitness components and fat-free mass, and lower values of adiposity-related measures than their peers in the lowest categories of nut consumption (˂1 portion/week). Further prospective studies are needed in this area.

A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota. (2021)
This narrative review of 64 randomized controlled trials and 14 systematic reviews and/or meta-analyses offers an in-depth analysis of the evidence for the health effects of almonds – on weight measures, metabolic health biomarkers and outcomes, and the colonic microbiota. The evidence consistently supports an important role for almonds in reducing body and fat mass, other weight measures, and promoting metabolic health.

Effect of almond consumption on metabolic risk factors – Glucose metabolism, hyperinsulinemia, selected markers of inflammation: A randomized controlled trial in adolescents and young adults. (2021)
This randomized controlled trial involved 219 Mumbai-based adolescents and young adults aged 16-25 years, with impaired glucose and/or insulin levels. They received either 56g almonds daily, or an iso-caloric cereal-pulse based snack (control group), over 12 weeks. Almond consumption significantly reduced HbA1c, total cholesterol and LDL-cholesterol. The inflammatory biomarkers TNF-α and IL-6 also decreased in the almonds group, while increased in the control group. The researchers state that almonds can be part of food-based strategies for preventing pre-diabetes.