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macadamia nuts a nutritional powerhouse | Kate's Real Food

The Nutritional Benefits of Macadamia Nuts

Written by Registered Dietitian, Tracy Lockwood Beckerman, MS, RDN

Macadamia nuts serve as a nutritional powerhouse. That’s because these superfoods have the most bang for your buck when compared to other popular nuts such as almonds, walnuts, and cashews. In just 1 serving, macadamia nuts are the most nutrient-dense option because the fat and calorie content are high so you don’t need as many as you would other nuts. Because of this, portion control and mindful eating come into play because just a few macadamia nuts serve as a balanced snack and satisfying treat.  

Macadamia nuts have more than double the amount of plant-based protein when compared to cashews, 7.5x more thiamin (energizing B vitamins) than almonds, double the amount of manganese (metabolism and brain boosting mineral) than almonds, more fiber and iron than walnuts. Just remember, all nuts serve as great sources of antioxidant rich, plant-based proteins so be sure to choose nuts that you enjoy eating!

Are there relevant scientific studies or research that supports the health benefits of macadamia nuts?

Macadamia nuts are mostly high in monounsaturated fats, such as oleic acid, which is a similar fat found in heart healthy olive oil and avocados which have a wide variety of nutritional benefits. There have been numerous studies that link oleic acid to decreased inflammation, lower risk of heart disease, and blood sugar control thanks to increased insulin sensitivity. Macadamia nuts also contain a saturated fat known as palmitic acid, which is considered healthy when consumed in moderate amounts. Palmitic acid is key when it comes to hormone and metabolic health in the body. 

What are the nutritional benefits of macadamia nuts?

The nutritional benefits of macadamia nuts are almost unequivocal of any other nut. That is because they have a high content of essential amino acids (proteins that our body cannot make and rely on food for) as well as polyunsaturated fats like omega 3-fatty acids, omega 6-fatty acids, and the trendy and important omega-7 fatty acids. 

Omega-7 fatty acids known as palmitoleic acid has become buzz-worthy because of the popular sea buckthorn plant used in supplements and beauty products which is high in omega-7’s, antioxidants, vitamin A and C.

How do macadamia nuts contribute to heart health?

Again, macadamia nuts contain both monounsaturated fats, like omega-7s (palmitoleic acid), and polyunsaturated fats like omega-3 and omega-6, and these types of fat have been linked to benefit heart health. These fatty acid structures help to tame any inflammation and decrease any oxidative stress in the body, even around the heart.

Are macadamia nuts keto-friendly or suitable for low-carb diets?

The nuts are keto-friendly and suitable for low-carb diets because about 75% of the nut is made up of healthy fats like monounsaturated fat and polyunsaturated fat and they are high in calories. Plus, macadamia nuts are nutrient dense, offering a fiber-rich , gluten-free, cholesterol-free, energy-boosting snack.

Can macadamia nuts aid in weight loss or weight management?

Because the nuts are composed predominantly of healthy fat, a little bit goes a long way. However, macadamia nuts are so buttery and delicious that it could be easy to overdo. Thankfully, macadamia nuts are calorically dense, they will fill you up and keep you full. Research shows that eating fat can slow the release of food from your stomach, which signals to the brain that you are no longer hungry. For these reasons, plant-based proteins like nuts serve as a great healthy snack to keep around the house for weight loss and weight management. 

Can people with nut allergies safely consume macadamia nuts?

People with tree nut allergies typically cannot consume macadamia nuts. It’s always best to consult with your doctor which nuts you can tolerate and which ones you should steer away from. Be sure to read all labels of nut butters because some can contain a mixture of nuts.

What is the best way to store macadamia nuts to maintain their freshness and quality?

Roasting is the most common process for preserving the quality of the nut and helping to maintain their shelf life too. Oftentimes macadamia nuts are already sold as roasted because consumers prefer it that way. In fact, roasting helps the nutrients in macadamia nuts, like fats and enzymes, become more easily digested in the GI tract which is super helpful in preventing bloating, gas or abdominal discomfort. This is great news because the macadamia nuts in Kate’s Real Food White Chocolate Macadamia nut bars are roasted so you’ll be able to obtain these amazing benefits, all while digesting them with ease.

How Long Do Macadamia Nuts Last?

Roasting helps increase and improve the shelf life of macadamia nuts. Because roasting helps preserve the fat in the nuts from oxidizing, it’s a helpful tool to extend the shelf life.

Are there any potential side effects or risks associated with consuming macadamia nuts?

As previously mentioned Macadamia nuts are calorically dense and do contain a substantial amount of fat. That being said, eating too many can cause excessive and often unavoidable weight gain if not monitored. However, research has shown that consuming foods high in fat, like nuts and avocados, can lead to weight loss because it keeps us full and prevents us from snacking excessively between meals. It’s important to practice balanced snacking with all snacks including healthy snacks, like those that contain nuts and seeds, so carefully read the nutritional labels before making a purchase. Another recommendation is to pre-portion these snacks so you practice mindful eating.

Kate's Real Food White Chocolate Macadamia Bar: Nutritional Benefits

Kate’s Real Food White Chocolate Macadamia bars contain healthy superfood ingredients like macadamia nuts and antioxidants boosting honey. It’s naturally sweetened from white chocolate and honey and the addition of roasted macadamia nuts help round out that sweetness into a crave-able snack. The bar will provide a boost of nutrition during your day, coming from plant-based protein and revitalizing iron, without spoiling your next meal. Offered in both mini and full-size varieties for your convenience and next adventure.