The body of evidence about nuts and health continues to grow. These local and international research papers, published around February 2025, corroborate decades of research about the importance of a regular handful of nuts within a healthy diet.

Umbrella review of systematic reviews and meta-analyses on consumption of different food groups and risk of all-cause mortality. (Onni et al, 2025).
This umbrella review, of 41 meta-analyses involving more than a million people, looked at the association between various food groups and all-cause mortality. Among the findings, higher consumption of nuts, whole grains, fruits, vegetables, and fish were all associated with lower mortality rates, both in high versus low comparisons and per serving analyses, indicating that these food groups play a protective role in overall health and longevity. Specific to nuts, a decline in relative risk was seen between 0 and 15g/day, which held (plateaued) with intakes of 20-30g/day.

Umbrella review of systematic reviews and meta-analyses on the consumption of different food groups and the risk of overweight and obesity. (Kristoffersen et al, 2025).
This umbrella review investigated the link between various food groups and risk of overweight and obesity. It found high intakes of whole grains, nuts, legumes, and fruits were associated with a lower risk of overweight/obesity. A non-significant trend was found for vegetables. In contrast, diets high in red meat and sugar-sweetened beverages were associated with an increased risk of overweight/obesity. The authors say: ‘Our findings align with nutritional guidelines emphasising the importance of including plenty of fruits, legumes, nuts, and whole grains as part of a healthy diet’.

Impact of walnut consumption on glycemic control and anthropometric indices: A systematic review and meta-analysis of randomized controlled trials. (Hadi et al, 2025).
This systematic review and meta-analysis included 32 randomised controlled trials, which had all investigated the effect of walnut consumption on glycemic control, and/or anthropometric indices. It found that walnut supplementation significantly reduced HOMA-IR (insulin resistance), and body weight, but did not have a significant effect on other glycaemic markers (fasting blood sugar levels, insulin levels, and HbA1C) and obesity-related indices (BMI).

Consuming pecans as a snack improves lipids/lipoproteins and diet quality compared to usual diet in adults at increased risk for cardiometabolic diseases: A randomized controlled trial (Hart et al, 2025).
A 12-week single-blinded, parallel, randomised controlled trial, involved 138 adults at risk of cardiometabolic diseases. A ‘pecan group’ replaced their usual snacks with 57g/day of pecans, while the control group continued their regular diet. Compared to the usual diet group, pecan intake reduced total cholesterol, LDL-cholesterol, non-HDL-cholesterol, and triglycerides, and improved overall diet quality. No significant differences were seen for flow mediated dilation and other vascular measures between the pecan and control groups. 

Cognitive function in response to a pecan-enriched meal: A randomized, double-blind, cross-over study in healthy adults. (Guadagni et al, 2025).
This first-of-its-kind study examined the cognitive responses, in 31 healthy adults, to a pecan enriched shake (containing 68g of pecans), compared to an isocaloric control shake. Cognitive performance was measured at 1,2,3 and 4 hours post-meal. It found consumption of a pecan-enriched meal enhanced cognitive performance, compared to control. More than one-third (8/23) of the cognitive measures (which included attention and processing speed, and memory and learning), were favourable for pecan, whereas only 3 were favourable for control.

Effects of almond consumption on selected markers of inflammation and oxidative stress: A systematic review and meta-analysis. (Eslami et al, 2025).
This research evaluated the impact of almond consumption on serum C-reactive protein (CRP) and malondialdehyde (MDA) levels in people at risk of cardiovascular disease. The meta-analysis, of eleven RCTs, which involved a total of 544 participants, showed that almonds significantly reduced levels of CRP – a marker of inflammation. It found no significant benefit of almond consumption in improving serum MDA levels, and due to the limited number of studies, the examination of MDA was conducted only qualitatively. More high-quality trials are needed to confirm these findings.

Perspective: Current scientific evidence and research strategies in the role of almonds in cardiometabolic health. (Trumbo et al, 2025).
This paper sums up the perspectives, of an expert panel of scientists, on the evidence for almond consumption and its effects on cardiovascular disease, diabetes risk, and weight gain/obesity. The strongest evidence to date is that almond consumption does not result in weight gain, leads to small reductions in LDL-cholesterol and diastolic blood pressure, and improves glycemic responses in certain populations (ie. Asian Indians). The paper also identifies priorities for future research – including the influence of almond consumption on the gut microbiota, with flow-on effects to metabolic health.

The impact of a walnut-rich breakfast on cognitive performance and brain activity throughout the day in healthy young adults: A crossover intervention trial. (Bell et al. 2025).
This first-of-its-kind trial, involving 32 healthy young adults (aged 18-30 years), examined the impact, on various cognitive domains, of consuming 50g of walnuts at breakfast, compared with a kilojoule-matched control (no nuts). Cognitive measures were taken at baseline and 2, 4, and 6 hours postprandially. Overall, it found acute cognitive benefits with walnut consumption, including faster reaction times throughout the day when completing executive function tasks. Memory findings were mixed – with benefits only seen later in the day (6 hours). While the findings are promising, more research is needed.

Nut consumption is associated with cognitive status in southern Italian adults. (Godos et al, 2025).
This cross-sectional analysis, of 883 middle-aged and older Italian adults (>50 years), explored the link between nut consumption and cognitive status. Study participants were categorised as low and high nut consumers (mean intake 4.3g/day vs. 39.7g/day, respectively). It found a significant association between total nut consumption and a reduced likelihood of cognitive impairment. And this remained after adjusting for adherence to the Mediterranean dietary pattern, as an indicator of diet quality. No significant links were found between cognitive status and specific types of nuts, suggesting the potential brain health benefits could be due to ‘overall’ nut consumption.

Effects of the Mediterranean diet on the components of metabolic syndrome concerning the cardiometabolic risk. (Scaglione et al, 2025).
This review paper summarises the effects of the Mediterranean diet (MedDiet) on the components of metabolic syndrome – emphasising its protective role against cardiometabolic risk. It discusses how the MedDiet (rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil and moderate in fish and poultry) contributes to improving various metabolic parameters, such as central obesity, blood glucose levels, and lipid profiles. The evidence indicates that the Mediterranean diet lowers the incidence of metabolic syndrome, improves insulin sensitivity, reduces systemic inflammation, and significantly decreases cardiovascular risk.