Macadamia nuts are tree nuts that have a subtle, butter-like flavor and creamy texture.
Native to Australia, macadamia trees are now grown in various places around the world, such as Brazil, Costa Rica, Hawaii, and New Zealand.
Like most other nuts, macadamia nuts are rich in nutrients and beneficial plant compounds. They’re also linked to several benefits, including improved digestion, heart health, weight management, and blood sugar control.
Benefits of macadamia nuts:
1. Rich in nutrients
Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. One ounce (28 grams) offers:
Calories: 204
Fat: 23 grams
Protein: 2 grams
Carbs: 4 grams
Sugar: 1 gram
Fiber: 3 grams
Manganese: 58% of the Daily Value (DV)
Thiamine: 22% of the DV
Copper: 11% of the DV
Magnesium: 9% of the DV
Iron: 6% of the DV
Vitamin B6: 5% of the DV
Macadamia nuts are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels.
These nuts are low in carbs and sugar and have a moderate fiber content. This combination makes them unlikely to spike your blood sugar levels, which may be especially beneficial for people with diabetes.
2. Loaded with antioxidants
Like most nuts, macadamia nuts are a great source of antioxidants.
Antioxidants neutralize free radicals, which are unstable molecules that can cause cellular damage and increase your risk of conditions like diabetes, Alzheimer’s disease, and heart disease.
Additionally, macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol.
Furthermore, this nut is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels. These compounds may even protect against cancer and brain diseases.
3. May boost heart health
Macadamia nuts may lower your risk of heart disease.
Various studies suggest that eating 0.3–1.5 ounces (8–42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10%.
Interestingly, a small study in people with high cholesterol noted that a diet rich in macadamia nuts reduced levels of this blood marker as much as a heart-healthy, low-fat diet recommended by the American Heart Association.
What’s more, eating 1.5–3 ounces (42–84 grams) of macadamia nuts each day may significantly reduce markers of inflammation, such as leukotriene B4. Inflammation is a risk factor for heart disease. Researchers believe the heart benefits of macadamia nuts may come from their high monounsaturated fat content.
4. May reduce your risk of metabolic syndrome
Metabolic syndrome is a cluster of risk factors, including high blood sugar and cholesterol levels, that raise your risk of stroke, heart disease, and type 2 diabetes. Research shows that macadamia nuts may protect against both metabolic syndrome and type 2 diabetes.
5. May aid weight loss
Despite being rich in calories, macadamia nuts may help you lose weight.
This may be partly explained by their amounts of protein and fiber, two nutrients known to reduce hunger and promote feelings of fullness.
Research further shows that a portion of the fats in nuts may remain in the nut’s fibrous wall during digestion. Thus, macadamia and other nuts may provide fewer calories than previously thought.
Macadamia nuts are also rich in monounsaturated fats, especially the omega-7 fat palmitoleic acid, which may protect against unwanted weight gain.
