They might not be as ubiquitous as almonds or cashews, but when it comes to superfoods that are need-to-know, macadamia nuts deliver some serious perks — the type that may just send them skyrocketing to staple-snack status in your life. Grown on Hawai'i Island - or The Big Island - these buttery, crunchy nuts from Ahualoa Family Farms are a gourmet treat while lining up heart-, brain- and even weight-friendly nutrients. Continue reading to learn why you should consider snacking on Sea Salt Macadamia Nuts.
Why are macadamia nuts healthy for you as a snack?
Macadamia nuts are rich in healthy fats, specifically monounsaturated fats. These are the same kinds of fats found in olive oil and avocados, which are beneficial for lowering bad cholesterol and supporting heart health. An ounce of macadamia nuts contains 21 grams of fat, most of which are helpful for the heart.
They're excellent sources of key minerals, such as magnesium, manganese, and copper. These essential nutrients are crucial for bone health, energy metabolism, and antioxidant defense. While macadamia nuts’ fatty and creamy texture falls into the decadent category, they’re low in carbs and sugar, making them a good fit for low-carb and keto diets.
Are macadamia nuts good for your heart?
Heart health is the primary reason to eat macadamia nuts for their health benefits. Several studies suggest that a handful a day can lower bad cholesterol, as it also raises good cholesterol. It’s because they’re full of monounsaturated fats, which reduce inflammation and can regulate the way your body processes blood lipids.
One of the studies even showed that those who ate macadamia nuts had significant reductions in total cholesterol and other risk profile measurements. That is what makes them not just a tasty snack—but a smart one at that, too, especially if you're tackling your heart health in the long term with the help of your diet.
So, they're good for weight, too, aren't they?
It might seem strange to refer to anything high-fat as weight-friendly, but macadamia nuts have some properties that could make them a good inclusion in your weight control efforts. They are filling. Fiber and fats, as a combination, can be slow-digesting factors, so you don't feel as hungry, and aren't tempted to continue to more calories in the next meal or subsequent day.
One study showed that when people added nuts to their diet, they did not gain weight and even lost some, despite the added calories. The key is moderation. Macadamia nuts are so buttery and crunchy that you only need a bit.
What are macadamia nuts doing to your brain?
Macadamia nuts are a favorite for your brain. That’s because these “monounsaturated fats” and antioxidants, such as vitamin E and flavonoids, help combat oxidative stress — “one of the strongest events in the brain,” which is bad for mental functioning. Over time, a consistent diet of macadamia nuts may contribute to long-term brain health and mental clarity.
Can you eat macadamia nuts with diabetes?
Macadamia nuts are extremely low in carbs and total sugar, with a GI content of close to zero. That makes them an excellent option for people with diabetes or for those keeping a close eye on their blood sugar levels.
There is also emerging evidence of a possible beneficial effect of monounsaturated fats on insulin sensitivity. This is great for anyone hitting the gym, trying to simply support metabolic health, preventing blood sugar crashes or just getting through your day with powering energy.
Anti-inflammatory benefits?
Chronic inflammation has been linked to a range of diseases, from heart disease to arthritis. The fats in macadamia nuts, especially omega-9s and omega-7s, are anti-inflammatory. These, too, could help reduce markers of inflammation in the body in the long term.
Macadamia Nuts also contain tocotrienols, a type of Vitamin E widely recognized for its antioxidant properties. Antioxidants neutralize free radicals, and unstable molecules that can damage our cells, creating inflammation and disease.
Why are macadamia nuts good for your digestive system?
This is why we're firm believers that fiber is essential for overall wellness, and macadamia nuts have a fair amount of it. There are about two to three grams of fiber per serving, and fiber not only keeps you regular but it also feeds other beneficial bacteria in your gut.
A healthy population of gut bacteria has been linked to a range of benefits, including a better mood, a stronger immune system, and improved weight control. That palmful of macadamia nuts isn’t just fueling you, but the trillions of microbes that help keep you balanced and well!
Are they good for skin and hair?
Get your skin and hair to thank you for packing in the healthy fats and antioxidants of these macadamia nuts.
Some individuals also use macadamia nut oil as a skin moisturizer and anti-aging treatment. But consuming the nuts does its finest work, ideally from the inside out, giving your skin the right essential nutrients to support its natural glow and helping hair to maintain its structure.
Are macadamia nuts healthy for everyone?
Generally, yes. Normal, healthy people can eat macadamia nuts in moderation. They’re gluten-free, dairy-free, and free of most allergens, except, of course, tree nuts, which should be avoided by anyone sensitive to them. For the average person, they’re a brilliant addition to any diet. They're high in fat, so if you’re counting calories, moderation is essential.
Where do macadamia nuts grow?
In the US, macadamia nuts are primarily grown in Hawaii. For the best flavor and freshness, you’ll want Ahualoa Family Farm’s gourmet macadamia nuts, which are grown on the Big Island, and slow-roasted in small batches. Hawai‘i’s Big Island is renowned for its volcanic soil and ideal growing conditions. Whether you eat them raw, roasted, or use them in a recipe, look for a great source so you’re getting the best the nut has to offer in terms of taste and health.
Conclusion
There is more to macadamia nuts than a tasty snack – they are also a nutritional powerhouse! Loaded with heart-healthy fats, antioxidants, and fiber, they take care of everything from your heart and brain to your skin and gut. When you choose high-quality macadamia nuts, in particular from Hawai‘i’s Big Island, you get a snack that is bursting with flavor and goodness. The next time you crave a little crunch and are feeling peckish, toss those chips aside and reach for the nuts. Your body will thank you!
