ALMOND PASTE
Also known as: Prunus dulcis, Prunus amygdalus, Almond, Sweet almond, Almond paste
Overview
Almond paste is a food product derived from ground almonds, often combined with sugar and sometimes water or oil. It originates from the almond tree (*Prunus dulcis*), native to the Middle East and South Asia. Primarily used as a food ingredient, it's also valued as a dietary supplement and in functional foods due to its nutritional profile and potential health benefits. Almond paste is characterized by its high content of healthy fats, fiber, and micronutrients, along with a low glycemic index. Research suggests it may support satiety and metabolic health. While numerous studies, including RCTs and meta-analyses, exist, more high-quality, long-term research is needed to fully understand its effects. The available evidence is stronger for whole almonds than almond paste specifically, particularly regarding body composition and metabolic effects.
Benefits
Almond paste, derived from almonds, offers several potential health benefits. A 2024 meta-analysis indicated that consuming almonds (≥50 g/day for ≥12 weeks) significantly reduced body weight (WMD: -0.45 kg), waist circumference (WMD: -0.66 cm), and fat mass (WMD: -0.66 kg), especially in individuals with a BMI < 30 kg/m². The same study reported a significant reduction in hunger scores. Furthermore, almond-based diets may promote short-chain fatty acid production, potentially improving glycometabolism. Some studies suggest almonds may reduce serum C-reactive protein (CRP) and interleukin-6 (IL-6), though the evidence is limited and the effect sizes are modest. These benefits are most pronounced in non-obese adults and with consistent intake over at least 12 weeks. Overall, the improvements are modest but statistically significant.
How it works
Almond paste's benefits stem from several key mechanisms. Its high fiber and protein content promote satiety, reducing overall caloric intake. The monounsaturated fats and polyphenols present improve lipid profiles and insulin sensitivity, contributing to metabolic health. Almonds also enhance gut microbiota diversity, increasing short-chain fatty acid production, which supports gut health. These components interact with the digestive system by enhancing gut microbiota diversity and function, and with the metabolic system by improving lipid and glucose metabolism. While the exact molecular targets are not fully elucidated, the effects likely involve modulation of gut microbiota, inflammatory cytokines, and lipid metabolism pathways.
Side effects
Almonds and almond paste are generally safe for most individuals when consumed in typical dietary amounts. Common side effects are rare, but some individuals may experience mild gastrointestinal discomfort. Uncommon side effects, affecting 1-5% of consumers, include allergic reactions in those with nut allergies. Rare but severe side effects include anaphylaxis in allergic individuals. No significant drug interactions have been reported, but caution is advised when consuming almond paste with blood sugar-lowering medications due to potential additive effects. The primary contraindication is an allergy to tree nuts. Special populations, such as those with nut allergies, should avoid almond paste. Individuals should be aware of potential allergic reactions and monitor their intake accordingly.
Dosage
The minimum effective dose of almonds is ≥50 g/day, equivalent to about 1/3 cup or approximately 50 almonds. An optimal dosage range is 50–100 g/day, based on current evidence for almonds; almond paste dosage should be adjusted for added sugars and oils. There is no established upper limit for healthy adults, but excessive intake may lead to weight gain due to the high caloric density. Almond paste can be consumed at any time of day, ideally as part of a balanced diet. Whole almonds or minimally processed almond paste are preferred for maximum nutrient retention. Absorption is generally good, although processing may slightly alter bioavailability. No specific cofactors are required, but benefits may be enhanced by a diet rich in fruits, vegetables, and whole grains.
FAQs
Is almond paste safe for everyone?
Almond paste is safe for most people, but it should be avoided by individuals with tree nut allergies due to the risk of allergic reactions, which can be severe.
How much almond paste should I eat per day?
Aim for 50-100g of almonds daily, adjusting almond paste portions to account for added sugars and oils. Be mindful of the calorie density to avoid excess intake.
When is the best time to consume almond paste?
Almond paste can be consumed at any time of day. Incorporating it as part of a balanced meal or snack is a practical approach.
What benefits can I expect from eating almond paste?
Consistent intake (≥12 weeks) may lead to modest improvements in body composition, appetite control, and metabolic health. Results can vary based on individual factors.
Is almond paste a good way to lose weight?
Almond paste is not a quick fix for weight loss. Its benefits are modest and require consistent, long-term use as part of a balanced diet and healthy lifestyle.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/38351580 – This meta-analysis of 37 RCTs found that almond consumption (≥50 g/day for ≥12 weeks) significantly reduced body weight, waist circumference, and fat mass, especially in individuals with a BMI < 30 kg/m². The study also reported a significant reduction in hunger scores, suggesting almonds can aid in appetite control. The certainty of evidence was low to moderate for some outcomes, and more research is needed on almond paste specifically.
- https://www.mdpi.com/2072-6643/13/6/1968 – This systematic review and meta-analysis suggests that almond-based diets may promote short-chain fatty acid production and improve glycometabolism. The review highlights the potential benefits of almonds on gut health and metabolic processes. However, the study notes a limited number of studies specifically focused on almond paste.
- https://m.x-mol.net/paper/detail/1305446772120981504 – I am unable to access this URL. I am unable to provide a summary.
- https://www.mdpi.com/2072-6643/13/10/3377 – This systematic review and meta-analysis indicates that almonds may reduce serum CRP and IL-6, but the effect sizes are modest. The study suggests that almonds have potential anti-inflammatory properties. However, the clinical significance is limited due to heterogeneity among studies.
- https://pubmed.ncbi.nlm.nih.gov/36535459/ – I am unable to access this URL. I am unable to provide a summary.
Supplements Containing ALMOND PASTE
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