Health benefits of almonds: These superfoods can boost brain function and metabolic health in prediabetic adults, says Delhi study

For generations, Indian grandmothers have told you that `almonds are good for your brain,’ handing you a handful just before exams or simply making them part of your daily breakfast. This wisdom, which was passed down in traditional Indian households, has now been confirmed by science.

Researchers in Delhi say evidence may finally be catching up with what many families intuitively believed all along.

A new study published in The Journal of Nutrition found that middle-aged adults who consumed a daily handful of almonds for six months showed improvements in thinking speed and mental skills needed for everyday tasks, such as concentration, planning, decision-making, and mental agility.

Not just this, researchers say participants showed better blood sugar control, lower inflammation, and reduced body weight in the prediabetic Asian Indian population.

More from Health

The 24-week randomised controlled trial examined 60 middle-aged adults who consumed almonds, compared with a group following a calorie-matched control diet.

According to researchers, the findings are significant because it is one of the first studies conducted in prediabetics.

What is prediabetes

Prediabetes means your blood sugar levels are higher than normal but not high enough to be diagnosed as Type 2 diabetes. It is considered an early warning that your body isn't processing sugar properly. The silver lining is it can be largely reversed with lifestyle changes.

Prediabetes affects more than 600 million people worldwide and is linked not only to increased risk of type 2 diabetes but also to impaired brain function. Around 12 per cent of adults worldwide live with prediabetes, which increases the risk of type 2 diabetes, heart disease, and cognitive decline. The findings are significant as prediabetes is increasingly being recognised as just more than a `borderline sugar problem’.

Dr Anoop Misra, co-investigator and Chairman of the Fortis-CDOC Center of Excellence for Diabetes, Metabolic Diseases, and Endocrinology in New Delhi, believes the findings from this exploratory study have the potential to support better brain health for millions of people worldwide.

He also says the study is important as prediabetes is a condition that “promotes ageing and cognitive decline. Testing of any intervention pertaining to cognition would be fruitful in this group”.

“Adults with prediabetes are vulnerable to a decline in cognitive function. Our study indicates that just one simple dietary change – adding a small quantity of almonds to the daily diet – may help support brain health and improve cognitive performance in some populations,” he adds.

The benefits

According to researchers, the benefits at the end of the 24-week study were

Health benefits of almonds for the brain

Researchers of the study say, “Almonds are a source of iron and zinc, two nutrients that help support normal cognitive function. However, their potential benefits for brain health extend far beyond just the nutrients they contain”.

Dr Seema Gulati, lead researcher of the study and head of the Nutrition Research Group at the National Diabetes, Obesity and Cholesterol Foundation in New Delhi, explains, “Inflammation and oxidative stress are associated with cognitive decline. Our study found those in the almond group had lower levels of both, along with higher levels of a protective antioxidant (Vitamin E), compared with the control group.”

Dr Misra confirms, “Taken together, these findings suggest almonds may support brain health and could reduce cognitive decline in people with prediabetes through multiple mechanisms, including their nutrient profile, positive effects on metabolic health, and role in reducing inflammation and oxidative stress markers.”

The researchers, however, say the sample size of the study was small, and more research would be helpful.