Health Benefits of Macadamia Nuts
Macadamia nuts are known as the king of nuts, and they are extremely nutritious. Macadamia nuts have the lowest carbohydrate content, anti-nutrient content, and Omega-6 fatty acid content of all nuts.
On the other hand, macadamia nuts are also an excellent source of Omega-7 fatty acids and palmitoleic acid, which have health benefits including preventing chronic inflammation, improving insulin sensitivity, improving cardiovascular health, and increasing satiety for weight loss.
Eating just 15 to 30 macadamia nuts a day can increase HDL levels and reduce oxidative stress and inflammation. That’s why these nuts are listed as a superfood in the new Mediterranean diet, along with salmon and other fatty fish, extra virgin olive oil, coconut oil, avocados, avocado oil, dark chocolate and cocoa, and sesame seeds.
The Carbohydrates in Macadamia Nuts
Macadamia nuts are tree nuts with a buttery flavor and texture. Each ounce (28 grams) of nuts contains only 1.5 grams of net carbohydrates. Other very low-carb nuts include pecans, Brazil nuts, and walnuts, but none of them compare to macadamia nuts in terms of fat content.
Macadamia nuts are a great snack if you are following a ketogenic diet or another low-carb diet. Because a ketogenic diet requires a high-fat and low-carb diet, these conditions are present in macadamia nuts.
Antinutrients in Macadamia Nuts
Most nuts are rich in phytic acid, oxalates, or lectins.
- Phytic acid tends to bind to minerals in food (including calcium, magnesium, iron, and zinc), which prevents the absorption of minerals into the body and may also lead to constipation.
- Oxalic acid may combine with calcium to form kidney stones and crystals, which can damage the kidneys and cause them to not work properly. In addition, scientists believe that oxalate-induced autoimmune reactions can lead to thyroid disease and other disorders.
- Lectins may increase intestinal permeability (leaky gut) and inflammation in sensitive individuals. When excessive amounts of lectins are consumed, they impair mineral absorption and cause symptoms such as bloating, nausea, and vomiting.
Although most nuts are rich in at least one of these antinutrients (phytate, oxalate, or lectin), macadamia nuts are an exception in that they are low in all three substances.
The Controversy Over Plant Antinutrients
Plant antinutrients are a rather controversial topic. Everyone has a different body type, so some people may be more sensitive than others. And since most vegetables contain some form of antinutrients, it may be impractical to eliminate them from your diet, unless you are a carnivore. However, you should try to take anti-nutrients into account when adjusting your diet to your situation.
Special Nutrients in Macadamia Nuts
1. Monounsaturated Fat (MUFA)
Monounsaturated fats (MUFA) is a healthy fat. They are more stable than polyunsaturated lipid defense, we are familiar with the cardiovascular benefits of extra virgin olive oil and avocados are rich in this healthy fat.
But what you may not know is that macadamia nut oil is the richest natural source of monounsaturated fats, containing up to 80% or more MUFA than extra virgin olive oil or avocado oil.
2. The Rare Omega-7 Fatty Acids
You have heard of omega-6 and omega-3, and even omega-9 fatty acids, but you have heard of omega-7 fatty acids? Probably not. That’s because Omega-7 is relatively rare in nature, and it is found primarily in macadamia nuts. The Omega-7 fat palmitoleic acid is itself a monounsaturated fat, making up 20% of macadamia nut fat.
The health benefits of Omega-7 palmitoleic acid include:
- It reduces fat production in the liver by inhibiting the protein SCD-1.
- It calms inflammation by inhibiting NFkB, a major genetic regulator of inflammation.
- It can improve pancreatic beta cell survival, insulin secretion, and insulin sensitivity.
- It can reduce hunger by increasing levels of the satiety hormone, cholecystokinin.
Health Benefits of These Nuts
Like most other nuts, macadamia nuts are rich in nutrients and beneficial plant compounds. The following are the health and nutritional benefits of it:
1, Reduce the risk of metabolic syndrome
Macadamia nuts help reduce the risk of metabolic syndrome. Metabolic syndrome is associated with high blood pressure, high triglycerides, low levels of high-density lipoprotein cholesterol, high blood sugar, abdominal fat, and other risk factors. These risk factors can increase the chances of stroke, diabetes, and heart disease.
2, Reduce the risk of cardiovascular disease
Studies show that eating macadamia nuts regularly helps prevent coronary artery disease, which is a cardiovascular disease. These nuts can reduce total cholesterol and LDL cholesterol levels, thus helping to reduce the risk factors for cardiovascular disease. In addition, these nuts in antioxidants and flavonoids also help to fight inflammation and reduce cell damage.
3, Improve brain health
Our brain is the command center of the entire nervous system, it can help us think, remember, feel, and act. Macadamia nuts contain healthy unsaturated lip protective acids, fiber, and phytosterols, these nutrients help maintain optimal blood supply throughout the body (including the brain).
Macadamia nuts contain vitamin B1 (thiamin), which is essential for the proper functioning of the nervous system. In addition, these nuts are naturally rich in beneficial phytochemicals, including antioxidants. These nutrients are believed to help protect the brain from damage caused by neurodegenerative diseases.
4, Reduce the risk of diabetes
Studies show that macadamia nuts may help people with type 2 diabetes control blood sugar levels, which also helps to reduce their risk of metabolic syndrome.
A 2014 data analysis also confirmed that the fiber, monounsaturated fats, and other nutrients in macadamia nuts help improve blood sugar control in people with diabetes.
5, Support digestive health
As with most nuts, the soluble fiber in macadamia nuts acts as a prebiotic, meaning it helps feed beneficial bacteria in the gut and improves digestive health.
These friendly gut bacteria produce short-chain fatty acids (SCFA), such as acetate, butyrate, and propionate, which reduce inflammation and prevent diseases such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
6, To help lose weight
Macadamia nuts are rich in fiber and protein, these two nutrients help reduce hunger and increase satiety, thus helping to lose weight.
In a 3-week study, 71 young women a day to eat bread containing 10 grams of macadamia nuts, coconut, or butter. By the end of the study, the macadamia nut group had lost 0.9 pounds, while the other groups remained the same.
In addition, the monounsaturated fats in macadamia nuts, particularly the omega-7 fat palmitoleic acid, may prevent weight gain.
How Many Nuts Can I Eat Per Day?
Although macadamia nuts are healthy, they are also high in calories. Excessive consumption of these nuts can quickly add up to a large number of calories. For example, half a cup of nuts has about 475 calories, which is the equivalent of a meal for many people. Several studies have shown that eating 30 grams of macadamia nuts per day can provide heart health benefits without adding weight.
Key Nutrients in Common Nuts:
- Almonds: rich in protein, vitamin E and especially high in calcium
- Brazil nuts: rich in fiber and the richest known source of selenium
- Cashews: high in copper, zinc, and iron
- Hazelnuts: rich in fiber, potassium, folic acid, and vitamin E
- Macadamia nuts: high in monounsaturated fat, thiamin, and manganese
- Peanuts: high in protein
- Pecans: rich in fiber and antioxidants
- Pine nuts: rich in zinc, iron, amino acids, and arginine
- Pistachios: rich in protein, potassium, phytosterols, and the antioxidant leucovorin
- Walnuts: rich in alpha-linolenic acid (plant omega-3) and antioxidants