This Week: Macadamias!

As proud Australians, we have a soft spot for macadamias! This tasty nut originated in our east coast rainforests more than 60 million years ago. What’s more, Australia is a leading global producer of macadamias, and Australians consume more per capita than anywhere else in the world.

What makes macadamias unique?

• Macadamias contain the most monounsaturated fat of all tree nuts. In fact, 81% of the total fat in macadamia nuts is the heart-healthy MUFA type.

• They are a good source of manganese – a mineral needed for many of the body’s functions, including fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

• Macadamia nuts are a source of niacin, which is important for growth and for releasing energy from food.  

• A handful of macadamias (30g) contains around 2g dietary fibre – similar to the amount in a slice of wholemeal bread. And the soluble fibre in macadamias acts as a prebiotic, helping feed beneficial gut bacteria.

• Macadamia oil contains high levels of palmitoleic acid, an omega-7 fatty acid known to have anti-inflammatory properties. And some research suggests palmitoleic acid may improve the body’s synthesis of elastin and collagen, which have a role in skin structure and function.

• Macadamias are naturally low in sugar and sodium.

 
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%.

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. For instance, one recent review linked diets rich in tree nuts, including macadamia nuts, to reductions in fasting blood sugar levels. The diets included in this review had people eat 1–3 ounces (28–84 grams) of tree nuts per day. They experienced significantly improved levels of haemoglobin A1c, a marker of long-term blood sugar control.

Furthermore, diets rich in monounsaturated fats (which comprise 80% of the fat in macadamia nuts) may help reduce risk factors for metabolic syndrome, especially in people with type 2 diabetes. In general, nut intake is also linked to lower blood sugar and body weight in people with metabolic syndrome or type 2 diabetes.

Emerging research suggests that macadamia nuts may offer a few additional health benefits, including:

• Providing anticancer properties. Macadamia nuts
  contain flavonoids and tocotrienols, plant compounds that test-tube studies indicate may help fight or kill cancer cells. However, more research is needed.

• Boosting brain health. Test-tube and animal research shows that tocotrienols may also protect brain cells from conditions like Alzheimer’s and Parkinson’s. Still, human research is needed.

• Bumping up your longevity. Regular intake of nuts, including macadamia nuts, may help cut your risk of dying prematurely by around one-third.

Keep in mind that these potential attributes are far from proven. More human studies are needed.
 
Detriments:

• High-Caloric Content: Macadamia nuts are calorie-dense, which may lead to weight gain if consumed in excess. This is concerning for people trying to lose weight.
  
  
• Allergic Reactions: Although rare, some individuals may have an allergic reaction to macadamia nuts with symptoms like hives, swelling, or even breathing difficulties.
  
  
• Digestive Issues: Overconsumption can lead to gastrointestinal discomfort, including bloating or diarrhea due to their high fat and fibre content making it difficult to digest.
  
  
• Interactions with Medications: The high-fat content in macadamia nuts may affect the absorption of certain medications. Consult a healthcare provider before adding them to your diet.

 
How to add to your diet:
Macadamia nuts are found in most supermarkets but can also be ordered online. They’re versatile and easy to incorporate into most diets. In general, raw macadamia nuts are the healthiest form. Dry-roasted ones provide a good alternative if you don’t have the time to roast them yourself, but try to stay away from oil-roasted versions, which contain unnecessary added fats. You can snack on whole macadamia nuts, grind and sprinkle them onto soups and warm dishes, or swap them for croutons in salads.

Macadamia butter is another way to enjoy this nut. Like peanut butter, it can be spread on bread, crackers, and fruit slices, or added to oatmeal or yogurt. Finally, these nuts can be soaked and ground into a paste to make dairy-free cheese or milk. This paste can also provide a base for various desserts.

​Macadamia nuts can be stored at room temperature for one to five months, ideally in an airtight container. Storing them in your refrigerator will keep them fresh even longer, up to a year.