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

A conceptual framework integrating mechanisms linking nut consumption and energy balance. (Cassettari et al, 2026).
This review examines the key mechanisms that may help to explain the weight-neutrality of nuts – integrating these into a single conceptual framework of energy balance. Reduced metabolisable energy and increased energy compensation represent the most consistently supported mechanisms. Emerging evidence also points to potential metabolic adaptations, including modulation of gut microbiota and short-chain fatty acid production, improved insulin sensitivity, and lower inflammation, which may contribute to longer-term regulation of energy balance. This framework shows that nuts may influence energy balance through mechanisms beyond their calorie content, while remaining consistent with the principles of energy balance. It highlights the importance of their overall nutritional composition and physical structure in supporting these effects.

Association between nut consumption and depression and anxiety. (Bateni et al, 2026).
The cross-sectional study, involving 1,994 healthy Iranian adults, found higher nut consumption to be linked with reduced occurrence of depressive symptoms. Participants were divided into two groups, based on median nut consumption: < 3.4 servings/week and ≥ 3.4 servings/week. Nuts included all commonly consumed tree nuts and peanuts. Depressive and anxiety symptoms were measured using the Hospital Anxiety and Depression Scale. The mean age of participants was 39.3 ± 14.4 years and 53.5% were women. Higher nut consumption was significantly associated with lower odds of depressive symptoms (OR: 0.72). No significant association was seen for anxiety symptoms. Further longitudinal and interventional studies are needed to confirm these associations.

Almonds and their impact on mental health and the gut-brain axis in adults with symptoms of anxiety and depression: A 12-week randomized controlled trial. (Sartori et al, 2026).
In this 12-week randomised controlled trial, 84 adults with mild-to-moderate anxiety and depression consumed either 56g of almonds daily, or an isocaloric control snack. Almond consumption did not significantly improve symptoms of anxiety or depression, nor did it alter gut microbiota or short-chain fatty acid production. However, participants consuming almonds showed significant improvements in functional impairment (their ability to carry out daily activities) and experienced fewer hard stools, suggesting potential benefits for daily functioning and bowel health. Further research is needed to determine whether almonds may benefit people with more severe anxiety or depression.

Association of an almond-based low-carbohydrate diet with continuous glucose monitoring metrics in patients with type 2 diabetes mellitus: A randomized controlled trial. (Li et al, 2026).
This prospective randomised controlled study involved 33 hospitalised patients with type 2 diabetes, all using continuous glucose monitoring (CGM). They were randomly divided into a low-fat diet (LFD) group or an almond-based low-carbohydrate diet (LCD) group. Nocturnal CGM metrics – including time in range (TIR), time in tight range (TITR), time above range (TAR), time below range (TBR) – were compared between the two groups. Compared to the LFD, the almond-based LCD improved nocturnal glycemic control in patients with type 2 diabetes. Among the findings, the LCD with almonds was independently associated with improvements in nocturnal TIR, and TITR, after adjustment for age, sex, and diabetes duration.

Comparative bioaccessibility of phenolic compounds from almonds, peanuts, pistachios and their corresponding butters. (De Angeli et al, 2026).
This study investigated the bioaccessibility of phenolic compounds from almonds, peanuts, pistachios and their corresponding butters. Almonds, peanuts and pistachios all contain a wide range of beneficial phenolic compounds, with pistachios having the highest overall concentration. Processing nuts into butter affected phenolic content differently depending on the nut type, with higher phenolic content in almond and peanut butter, compared with whole nuts, whereas pistachio butter had lower levels than whole pistachios. Following simulated (in-vitro) digestion, peanuts showed the greatest bioaccessibility, while almonds and pistachios exhibited lower values. The findings suggest that both nut type and processing influence the release of health-promoting phenolics, although further human studies are needed to confirm these effects.

A review of walnut allergy: Allergens characteristic, the impact of processing on allergenicity and future perspectives. (Jiang et al. 2026).
Despite walnuts being highly nutritious, their allergenic proteins – particularly Jug r 1, Jug r 2, Jug r 3 and Jug r 4 – remain a significant concern for people with walnut allergy. Emerging research suggests that processing techniques, including heat and pressure treatments, enzymatic hydrolysis, polyphenol modification and combinations of these methods, may reduce the immunoreactivity of walnut proteins by altering their structure and reducing IgE binding. While these approaches show promise, further research is needed to confirm whether these laboratory findings translate into reduced allergic reactions in people.

The anti-inflammatory activity of palmitoleic acid from macadamia nuts. (Sun et al, 2026).
This study investigated the oxidation indicators of macadamia nuts and changes in the proportion of monounsaturated fatty acids due to oxidation. It also explored the anti-inflammatory properties of palmitoleic acid (POA), a key monounsaturated fatty acid found in macadamias. While oxidation altered the fatty acid composition of the nuts, laboratory experiments showed that POA reduced oxidative stress, protected cells from inflammation, improved lysosomal function, and activated the NRF2/TBK1 signalling pathway involved in cellular defence. These findings provide new insights into the potential mechanisms underlying the anti-inflammatory effects of palmitoleic acid.

Long-term consumer acceptance of almonds: A one-year randomised controlled trial. (Brown et al, 2026).
This study, involving 136 adults, examined consumer acceptance of almonds compared to biscuits over 12 months. Participants were randomly assigned to receive either whole raw and/or roasted almonds or biscuits, equivalent to 10% total energy requirement or 1,030kJ (42.5g almonds) daily, whichever was higher. Initial liking and desire to consume ratings were higher for the almond group, but declined over time, whereas ratings for the biscuit group increased and were consistently higher than those of the almond group from week 17 onwards. Reduced acceptance may contribute to lower longer-term almond intake, highlighting the need for strategies to maintain appeal. Future research should test whether offering a variety of nut types or healthy flavour options can support long-term consumption.

Dietary protein intake, animal-to-plant protein ratio, and risk of sarcopenia in community-dwelling adults: A 9-year follow-up study. (Komata et al, 2026).
This study examined the association between protein intake and risk of sarcopenia, with a specific focus on protein sources, in 6,232 adults aged 40–74 years. It found higher plant protein intake was associated with a lower risk of sarcopenia in males. No association was observed between total and animal protein intakes and risk of sarcopenia. The research also showed a U-shaped association between animal-to-plant protein ratio and risk of sarcopenia. This suggests that maintaining a balance between animal and plant protein intakes is crucial, and that protein intake skewed towards either is undesirable.

Dietary approaches to support cognition in older adults: A systematic review. (Woolsey et al, 2026).
The findings of this systematic review, of 16 studies, show that strong adherence to whole-food dietary patterns – including the Mediterranean, Nordic, Okinawan, and plant-based diets – is consistently associated with slower cognitive decline and a lower risk of Alzheimer’s disease and related dementias in older adults. These dietary patterns appear to support brain health through several mechanisms, including improving gut–brain communication, reducing chronic inflammation, and promoting cardiovascular health. Together, these effects are linked with better global cognition, memory, and executive function. The researchers highlight that regular, long-term nut consumption as part of a whole-food diet is associated with better cognitive performance and a slower rate of cognitive decline.