To Consume or Not: Perspectives From Young and Old

The Cognitive Benefits of Almonds

A recent study highlights the potential cognitive benefits of almonds, suggesting that including them in your lunch can enhance brain function and possibly aid in short-term weight loss. This research, published in the British Journal of Nutrition, stems from a 12-week clinical trial completed in December 2016.

Study Overview

The trial involved 86 nonsmoking participants aged 18 to 60, all of whom were overweight or obese and without nut allergies or metabolic disorders. The group comprised 65 women and 21 men. Throughout the trial, participants received guidance on potential weight loss while researchers examined the effects of diet on cognitive performance.

Methodology

Participants were divided into two groups of 43. One group consumed an almond-enriched high-fat lunch (A-HFL), while the other had a high-carbohydrate lunch (HCL), which did not include nuts. Each participant was required to finish their meal within 15 minutes during the three-month study.

Meal Composition

The A-HFL group received controlled portions of almonds, SpaghettiOs, white bread, jelly, and apple juice, deriving 70-75% of their energy from the almonds. In contrast, the HCL group consumed similar controlled portions but obtained 85% of their energy from carbohydrates.

Cognitive Assessments

Cognitive functions were assessed immediately after lunch and again 30 to 35 minutes later to evaluate the post-lunch dip. Tests included immediate and delayed memory assessments, an attention test, and a verbal list recognition test.

Test Results and Findings

Despite both groups showing a decline in memory and performance during the post-lunch dip, the A-HFL group demonstrated a significant 57.7% improvement in cognitive scores over the 12-week period compared to the HCL group. Overall attention scores, however, showed no significant differences between the two groups.

Age-Related Insights

Analysis of the data by age revealed that participants aged 18-39 scored higher than those aged 50-60. However, the researchers concluded that age had only a moderate correlation with cognitive performance.

Additional Findings and Limitations

The study identified that while carbohydrates are typically high in fiber and low in fats, almonds may support memory functions. Interestingly, the study found no significant improvements in weight loss or long-term memory performance among almond consumers. Notably, 8% of participants withdrew from the study, which may limit the findings. Additionally, the research did not differentiate results based on race or ethnicity and lacked a control group for comparison.

Conclusion

The researchers concluded that incorporating almonds into lunch can help mitigate mid-day cognitive slumps. However, almond consumption does not appear to significantly influence long-term memory or weight loss.

Written By: Susan Mercer Hinrichs, MA, MBA, CPhT