Macadamia nuts are a type of tree nut with a rich, buttery flavor. Like other nuts, macadamia nuts contain many nutrients, including fiber, protein, vitamins and minerals. Macadamia nuts are also high in healthy fats (monounsaturated fats).
When added to a balanced diet, macadamia nuts may help you lose weight, improve your heart health, reduce your risk of cancer and reduce your chances of developing diabetes, among other benefits. Manufacturers of macadamia nuts may carry a label claiming that the food may support heart health.
This article will discuss the health benefits of snacking on macadamia nuts, their nutritional value, and why some people may want to avoid them.
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Nutritional Values: Single Portion of Macadamia Nuts
Just one ounce of macadamia nuts contains the following nutrients:
- Calorie: 204
- Oil: 23 grams (g)
- Protein: 2 grams
- carbohydrates: 4 grams
- Fiber: 3 grams
- Manganese: 1.2 milligrams (mg)
- Iron: 1.1mg
- Vitamin B6: 0.08mg
- Magnesium: 37mg
- Copper: 0.2mg
- Thiamine: 0.34mg
- Calcium: 24mg
Fat in Macadamia Nuts
Although macadamia nuts contain a lot of fat, about 80% are monounsaturated fat, which provides many health benefits.
Benefits of Snacking on Macadamia Nuts
A diet that includes a variety of nutritious foods helps maintain overall health. Adding macadamia nuts to a balanced diet may provide several disease-fighting benefits.
Improves Heart Health
The high amounts of monounsaturated fats found in macadamia nuts are associated with regulating cholesterol levels and reducing the risk of heart disease. In one study, people with high cholesterol who consumed a diet rich in macadamia nuts reduced their bad cholesterol levels at the same rate as those who followed a heart-healthy diet recommended by the American Heart Association.
Reduces the Risk of Diabetes
Macadamia nuts are low in carbohydrates and high in fiber; This can help balance blood sugar. Some research suggests that consuming a diet rich in monounsaturated fatty acids may reduce the risk of type 2 diabetes. One review of research found that tree nuts, such as macadamia nuts, may improve glycemic control in individuals with type 2 diabetes.
Supports Weight Loss
Although high in calories, macadamia nuts may support weight management. This may be due to the high amounts of protein and fiber, which tend to be filling. One study found that people who added macadamia nuts to their diet for three weeks experienced moderate weight loss and a reduction in body mass index (BMI).
Reduces Cancer Risk
Macadamia nuts contain a type of vitamin E called tocotrienols and plant substances called flavonoids. Research has suggested that these compounds may have cancer-fighting properties. Some studies have shown that people who consume diets rich in tree nuts may have a lower risk of developing certain types of cancer.
Improves Intestinal Health
Macadamia nuts contain lots of fiber, which acts as a prebiotic and may support gut health. A healthy amount of good bacteria in the gut can aid digestion and prevent various diseases.
Improves Brain Health
Tocotrienols and monounsaturated fats in macadamia nuts also have brain-protective properties. Some research suggests that eating more nuts may slow cognitive decline in older adults.
Why Are Macadamia Nuts Expensive?
One reason why macadamia nuts are so expensive is the harvesting process. In most cases, it takes four to five years for trees to begin producing nuts and 12 to 15 years for them to fully mature.
Sourcing: Where Do Macadamia Nuts Come From?
Macadamia nuts are native to Australia, but most commercial production occurs in Hawaii.
The nuts grow on macadamia nut trees, which are medium-sized evergreen trees. A single tree produces approximately 65 kilograms of hazelnuts each year.
Disadvantages of Sugared Nuts
Not all macadamia nuts are healthy choices. For example, chocolate-covered nuts may have added sugar, which may offset their health benefits.
Special Considerations and Reasons to Avoid
People who are allergic to tree nuts should not consume macadamia nuts. In some cases, reactions can be severe and cause a potentially life-threatening condition called anaphylaxis. If you have a severe allergy to tree nuts, even inhaling small particles can trigger a reaction.
Whole macadamia nuts may not be suitable for older people and young children who have difficulty swallowing. Additionally, macadamia nuts can be toxic to dogs. If you have a pet, you may want to keep these nuts out of your dog’s reach.
Summary
Macadamia nuts contain nutrients that can prevent different diseases. When added to a balanced diet, these nuts may improve your heart health, reduce your risk of diabetes and cancer, improve brain and gut health, and promote weight loss. But don’t overdo it. Just one or two handfuls a day will be enough. Avoid eating macadamia nuts if you are allergic to tree nuts.