Almond Meal
Also known as: Prunus dulcis, Prunus amygdalus, Almond meal, Almond flour, Ground almonds
Overview
Almond meal is a nut-based food supplement derived from finely ground almonds (*Prunus dulcis*), with or without the skin. Native to the Middle East and Mediterranean, it's used as a dietary supplement to improve body composition, lipid profiles, and inflammatory markers, and as a gluten-free flour alternative. Almond meal is high in monounsaturated fats, fiber, protein, vitamin E, magnesium, and polyphenols. Research suggests moderate evidence for its positive effects on lipid profiles and body composition. It may also reduce hunger and certain inflammatory markers. Further high-quality randomized controlled trials are needed to confirm these benefits definitively. It is considered a functional food ingredient due to its nutritional profile and potential health benefits.
Benefits
Almond meal consumption (≥50 g/day for ≥12 weeks) has shown significant benefits for body composition, including reductions in body weight (WMD: -0.45 kg, 95% CI: -0.85, -0.05), waist circumference (WMD: -0.66 cm, 95% CI: -1.27, -0.04), and fat mass (WMD: -0.66 kg, 95% CI: -1.16, -0.17). It also improves lipid profiles, reducing total cholesterol and LDL-cholesterol when consumed at ≥45 g/day, particularly in individuals with suboptimal baseline levels. Additionally, almond consumption has been linked to reduced serum C-reactive protein (CRP) and interleukin-6 (IL-6), indicating potential anti-inflammatory effects. Some studies also report a significant reduction in hunger scores. These benefits are most pronounced in individuals with a BMI < 30 kg/m² and in trials lasting ≥12 weeks.
How it works
Almonds modulate lipid metabolism through increased monounsaturated fat intake, fiber content, and bioactive compounds like polyphenols and phytosterols, potentially improving cholesterol absorption and excretion. They influence the gastrointestinal tract by promoting satiety and modulating gut microbiota. Almonds also affect the cardiovascular system by improving lipid profiles and inflammatory pathways by reducing CRP and IL-6 levels. While the exact molecular targets are not fully understood, it likely involves modulation of lipid metabolism enzymes, inflammatory cytokines, and gut hormones. The nutrients in almond meal are well-absorbed, especially due to the increased surface area and digestibility from grinding.
Side effects
Almond meal is generally safe for most individuals when consumed in typical dietary amounts. Common side effects are rare, but some sensitive individuals may experience mild gastrointestinal discomfort. Uncommon side effects (1-5%) include allergic reactions in those with nut allergies. Rare side effects (<1%) include severe allergic reactions (anaphylaxis) in susceptible individuals. No significant drug interactions have been reported, but caution is advised when taking blood lipid-lowering medications due to potential additive effects. Almond meal is contraindicated for individuals with almond or tree nut allergies. It is safe for most adults, but caution should be exercised in children with nut allergies.
Dosage
The minimum effective dose of almond meal is ≥45–50 g/day for lipid and body composition benefits. Optimal dosage ranges are between 50–60 g/day (about 2–2.5 oz) for most benefits. There is no established upper limit for healthy adults, but excessive intake may lead to a caloric surplus. Almond meal can be consumed at any time of day, but consistent daily intake is more important than timing. Almond meal/flour is interchangeable with whole almonds for most health outcomes. No specific cofactors are required for absorption, and absorption is enhanced by grinding into meal/flour.
FAQs
How can I use almond meal?
Almond meal can be used in baking, smoothies, or as a topping. It is gluten-free and suitable for most diets except those with nut allergies. It provides a boost of healthy fats, fiber, and protein.
Is almond meal safe?
Almond meal is safe for most people; however, individuals with tree nut allergies should avoid it. Start with small amounts to assess tolerance, especially if you have any known sensitivities.
When should I consume almond meal?
No specific timing is required; daily consistency is key. Incorporate it into your meals or snacks whenever it's convenient to maintain a regular intake for optimal results.
What results can I expect from consuming almond meal?
Modest improvements in body composition, lipid profiles, and inflammation markers may be observed after ≥12 weeks of consistent intake. Results vary based on individual factors and overall diet.
Is almond meal a weight loss solution?
Almond meal is not a “magic bullet” for weight loss; effects are modest and require consistent intake as part of a balanced diet and healthy lifestyle. It can support weight management efforts.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/38351580 – A meta-analysis of 37 RCTs found that almond consumption (≥50 g/day) significantly improved body composition and reduced hunger scores, especially in individuals with BMI < 30 kg/m². The study highlights the potential benefits of almonds for weight management, but notes that the certainty of evidence was low for some outcomes, indicating a need for further high-quality RCTs.
- https://www.sciencedirect.com/science/article/pii/S0965229922001145 – This systematic review and meta-analysis examined the effects of almond consumption on inflammatory markers. The study found that almond consumption reduced CRP and IL-6, but not TNF-α, ICAM-1, or VCAM-1. The authors note that the limited number of studies for some markers and heterogeneity across studies limit the strength of the conclusions.
- https://pubmed.ncbi.nlm.nih.gov/34967837/ – This research investigated the impact of almond consumption on body composition and appetite. The study revealed that almond consumption led to significant reductions in body weight, waist circumference, and fat mass, along with a reduction in hunger scores. The findings suggest that almonds can be a beneficial addition to a weight management strategy.
- https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.13711 – This meta-analysis explored the effects of almond consumption on various health outcomes. The study demonstrated that almond consumption significantly improved body composition and reduced hunger scores, particularly in individuals with a BMI < 30 kg/m². The authors emphasize the need for further high-quality RCTs to confirm these findings.
- https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/effects-of-almond-consumption-on-fasting-blood-lipid-levels-a-systematic-review-and-metaanalysis-of-randomised-controlled-trials/F83DA25317E0AB280F9BF556CF5197A1 – This systematic review and meta-analysis focused on the effects of almond consumption on fasting blood lipid levels. The study found that almond consumption (≥45 g/day) significantly reduced total cholesterol and LDL-cholesterol, especially in those with suboptimal baseline levels. The authors noted heterogeneity in study designs and populations as a limitation.
Supplements Containing Almond Meal
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