Snacking on nuts may positively alter blood chemistry and gene expression in young adults
A recent study published in Clinical Nutrition investigated how replacing high-carbohydrate snacks with tree nuts affects metabolic health in young adults with risk factors for metabolic syndrome.
In this randomized 16-week intervention trial, 84 adults aged 22-36 years were randomly assigned to consume either mixed tree nuts (almonds, walnuts, pecans, macadamias, hazelnuts, pistachios, and cashews) or high-carbohydrate snacks (pretzels, crackers, and granola bars) as 15-20% of their daily caloric intake. The study integrated analysis of dietary intake, plasma and adipose tissue fatty acid profiles, and gene expression in abdominal subcutaneous adipose tissue to assess the metabolic effects of tree nut consumption.
The findings showed that consuming tree nuts significantly improved dietary fatty acid profiles, resulting in a ninefold greater unsaturated to saturated fat ratio compared to the carbohydrate snack group. These dietary changes translated into improvements in plasma fatty acid composition, including increased levels of beneficial fatty acids like oleic acid and linoleic acid. Moreover, the tree nuts group showed altered expression of 13 genes in abdominal adipose tissue related to thermogenesis, lipolysis, glycemia regulation, and immune function.
The researchers concluded that replacing high-carbohydrate snacks with tree nuts results in more favorable dietary, plasma, and adipose tissue fatty acid profiles, which could help to prevent excess adiposity and lower the risk of cardiometabolic diseases, including metabolic syndrome.
This study received a grant from the INC NREF.
Widmer, A., Lillegard, K., Wood, K., Robles, M., Fan, R., Ye, F., Koethe, J. R., & Silver, H. J. (2025). Consumption of tree nuts as snacks stimulates changes in plasma fatty acid profiles and adipose tissue gene expression in young adults at risk for metabolic syndrome. Clinical Nutrition (Edinburgh, Scotland), 48, 25–34. Advance online publication.