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AlternativeMed

Almonds

Almonds as a functional food: meta-analyses on body weight, fat mass, C-reactive protein and interleukin-6, and what the effects mean.

Content last updated . This page has not been medically reviewed.

Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.

Overview

Almonds are tree nuts, eaten whole, in butter or as milk. Almond milk is a different, often fortified, product.

What the research shows

  • A 2020 meta-analysis of 28 randomized trials found almond intake lowered body weight (WMD -0.38 kg) and fat mass (-0.58 kg), but not BMI, waist circumference or fat-free mass. [1] Effects are small.
  • A 2023 meta-analysis of 11 studies found almonds did not significantly change C-reactive protein but reduced interleukin-6 (-0.1 pg/ml). [2]

Not shown: these are small changes in markers. Almonds are not shown to treat disease.

Safety and individual considerations

  • Tree nut allergy: can be severe.
  • Almond milk is not nutritionally equivalent to almonds; check the label, and see Fortified foods.

Related

Walnuts · Pistachios

Frequently asked questions

Do almonds help weight loss?

A meta-analysis found a small reduction in weight (0.38 kg) and fat mass, not in BMI or waist. [1]

References

  1. Eslampour E et al. The effect of almond intake on anthropometric indices: a systematic review and meta-analysis. Food Funct 2020. PMID 32857083.
  2. Hariri M et al. A systematic review and meta-analysis of almond effect on C-reactive protein and interleukin-6 in adults. Complement Ther Med 2023. PMID 36535459.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.