To Consume or Not: Insights from a New Study

The Brain-Boosting Properties of Almonds

A recent study suggests that incorporating almonds into your lunch could enhance cognitive function and potentially aid in weight loss. Conducted over 12 weeks and published in the British Journal of Nutrition in December 2016, this clinical trial sheds light on the benefits of this nutrient-rich nut.

Study Overview

The study initially involved 86 nonsmokers aged 18-60, all considered overweight or obese, and without nut allergies or metabolic issues. Participants received guidance on weight loss throughout the trial, which aimed to evaluate the effects of diet on cognition during a weight loss intervention.

Methodology

Researchers assessed participants’ cognitive functions at the beginning and end of the study, as well as immediately after lunch and 30 minutes later to gauge the impact of the meals. Participants were split into two groups of 43. One group consumed an almond-enriched high-fat lunch (A-HFL), while the other group had a high-carbohydrate lunch (HCL) without any nuts.

During the three-month period, each participant was required to eat all their lunch within a 15-minute timeframe. The A-HFL group enjoyed controlled portions of almonds, SpaghettiOs, white bread, jelly, and apple juice, deriving 70-75% of their energy from almonds. In contrast, the HCL group consumed a similar meal but obtained 85% of their energy from carbohydrates.

Cognitive Assessments

Following lunch, cognitive functions of both groups were evaluated immediately and again after about 30-35 minutes during the post-lunch dip. Tests included immediate memory, delayed memory, attention, and verbal recognition assessments.

In the immediate memory test, participants were read a list of 10 words, and their recall was measured two minutes later. The delayed memory test asked participants to write down the same words after the post-lunch dip. Attention was assessed by having participants identify specific letters combined with dashes over four minutes, while the verbal recognition test evaluated their ability to pick out words from a list.

Results and Findings

The results indicated a decrease in memory performance during the post-lunch dip for both groups. However, the A-HFL group showed a 57.7% improvement in cognitive scores compared to the HCL group. Overall attention scores remained largely similar between the two groups.

Analyzing the data by age revealed that participants aged 18-39 performed better than those aged 50-60, although age was only “moderately correlated” with the results.

Researchers noted that while carbohydrates are high in fiber and low in fats, almonds might support memory functions. Despite these cognitive benefits, participants consuming almonds did not experience significant weight loss or improvements in long-term memory.

Limitations of the Study

The study faced some limitations, including the departure of seven participants (8%) for various reasons before completion. Additionally, it did not provide data segmented by race or ethnicity, only by gender. Furthermore, the absence of a control group limits the ability to measure the findings conclusively.

Conclusion

The researchers concluded that consuming almonds during lunch may help prevent mid-day cognitive slumps. However, almond consumption does not appear to influence long-term memory or contribute to weight loss.

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