While research on macadamia nums is somewhat limited, studies indicate they may have health benefits. Here are five.
1. Macadamia Nuts May Promote Heart Health
“Macadamia nuts are rich in healthy fats that make them a valuable addition to a heart-healthy diet,” says Katherine Brooking, RD, a New York City–based registered dietitian. In fact, macadamia nuts contain the highest levels of monounsaturated fats of any nut, primarily in the form of omega-9 and omega-7 fatty acids, she notes.
Macadamia nuts also provide the better-known omega-3 and omega-6 fats. “While both types are essential, modern diets tend to be disproportionately high in omega-6,” Brooking says.
The mild, dessert-like nuts also contain antioxidants (beneficial substances that protect cells from damage caused by harmful substances known as free radicals), which may have a positive effect on the cardiovascular system.
2. Macadamia Nuts May Help Control Blood Sugar
“Frequent blood sugar spikes can trigger inflammation and oxidative stress in the body,” Brooking continues. Oxidative stress occurs when there’s an excess of harmful free radicals, causing inflammation. So, adding macadamia nuts to your diet may be a good idea even if you don’t struggle with blood sugar control.
3. Macadamia Nuts May Reduce Inflammation
Inflammation is linked to chronic diseases like type 2 diabetes, heart disease, and arthritis. The more you can quell inflammation with your food choices, the lower your risk of developing a chronic condition.
Macadamia nuts may help. “Macadamia nuts are very high in flavonoids, which are a class of antioxidants that have been linked to reduced inflammation,” Dr. Jiang explains.
Research suggests that roasted macadamia nuts may be especially rich in antioxidants. One study found that roasted macadamias contained 25 percent more polyphenols than raw macadamias. It may be that the roasting process concentrates their polyphenols, the researchers surmised.
Jiang says the nuts’ monounsaturated fat content could also stamp out inflammation by lowering LDL cholesterol.
4. Macadamia Nuts May Help With Weight Management
Other research revealed that when conventional snack foods like chips were replaced with nuts it often led to decreases in body fat. “In moderation, the protein and fiber in macadamias can help keep you full for longer, which can help with weight loss,” Brooking explains.
5. Macadamia Nuts May Enhance Gut Health
The fiber content of macadamia nuts may support a healthy gut. Each serving contains 2.4 g of fiber (nearly 10 percent of recommended daily intake for women and 6 percent for men). Getting more fiber in your diet can promote healthy bowel habits, prevent bloating, and feed good gut bacteria.
Fiber isn’t the only nutrient in macadamias that promotes gut health. Unsaturated fatty acids like oleic acid and antioxidants like polyphenols contribute to the production of short-chain fatty acids like butyrate in the gut. Short-chain fatty acids help create a healthy environment for gut bacteria and may reduce gut inflammation, Jiang says.
“Although other tree nuts have been studied more thoroughly, we can predict that macadamia nuts also carry the potential to promote gut health, as they share many similar nutritional features,” she adds.
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