What are macadamia nuts good for?
The fats content material of macadamia nuts is increased than that of different in style nuts equivalent to almonds, cashews, and walnuts. A 1-ounce (oz) serving of macadamia nuts has 21 grams (g) of whole fats.
Greater than 75 p.c of the fats that macadamia nuts accommodates is monounsaturated fats, which has well being advantages. These nuts additionally comprise particular sorts of monounsaturated fatty acids (MUFAs), which aren’t available in lots of different meals.
Macadamia nuts comprise simply over 1 g of pure sugar, and they’re a low glycemic index meals. With their many well being advantages, macadamia nuts can match into any healthful weight loss program.
1. They decrease coronary heart illness threat
Macadamia nuts can decrease the chance components for coronary heart illness.
The Facilities for Illness Management and Prevention (CDC) say that coronary heart illness causes 1 in each four deaths in the US. It’s the main reason for loss of life for each men and women, accountable for the deaths of round 610,000 individuals annually.
Research have discovered that consuming tree nuts, together with macadamia nuts, can decrease the chance components for coronary heart illness.
For instance, a 2007 examine in males with excessive ldl cholesterol discovered that after four weeks of consuming macadamia nuts, that they had decrease threat components for coronary artery illness.
In 2015, a analysis assessment discovered that consuming tree nuts of any kind lowered whole ldl cholesterol, low-density lipoprotein, or “dangerous,” ldl cholesterol, and triglycerides.
Changing saturated fat with monounsaturated and polyunsaturated fat equivalent to these current in nuts raises ranges of high-density lipoprotein (HDL), or “good,” ldl cholesterol, in response to some research.
One other long-term examine in individuals from Sweden discovered that consuming nuts could also be linked with a decrease threat of atrial fibrillation and coronary heart failure.
2. They enhance metabolic syndrome and diabetes
Metabolic syndrome is a gaggle of circumstances that may enhance the chance of diabetes, stroke, and coronary heart illness.
Metabolic syndrome consists of hypertension, excessive blood sugar, low ranges of HDL ldl cholesterol, excessive triglycerides, and extra stomach fats.
The American Coronary heart Affiliation (AHA) say that about 34 p.c of adults within the U.S. have metabolic syndrome. The charges are rising the world over.
Some analysis means that MUFAs, equivalent to these current in macadamia nuts, could assist decrease the chance of metabolic syndrome or cut back its results in individuals who have already got it.
A analysis assessment from 2016 exhibits that consuming a weight loss program excessive in MUFAs can cut back metabolic threat components in individuals with kind 2 diabetes.
HbA1c is a vital measurement for individuals with diabetes. It’s a particular person’s common blood sugar degree over the previous 2–three months. A examine on rats with diabetes discovered weight loss program excessive in MUFAs plus train was more practical at decreasing HbA1c than both consuming the fat or exercising alone.
One other examine exhibits that tree nuts equivalent to macadamia nuts assist enhance glycemic management in individuals with kind 2 diabetes.
three. They could forestall most cancers
Macadamia nuts comprise a kind of vitamin E known as tocotrienols.
Tocotrienols could have highly effective anticancer skills, in response to some analysis. Macadamia nuts comprise a big quantity of tocotrienols.
Macadamia nuts additionally comprise plant compounds known as flavonoids, which may battle most cancers by destroying damaging free radicals within the physique.
four. They shield the mind
Except for their potential capacity to battle most cancers, tocotrienols even have brain-protecting results.
One examine discovered tocotrienol-rich complement helps shield mind cells from the results of glutamate, which can play a job within the improvement of Alzheimer’s illness and Parkinson’s illness.
One other examine on rats exhibits that oleic acid, one of many fundamental monounsaturated fat current in macadamia nuts, can shield the mind from sure sorts of oxidative stress.
5. They could forestall weight achieve
Macadamia nuts and their oil are among the richest sources of palmitoleic acid, a monounsaturated fats additionally known as omega-7.
Researchers in a single examine gave sheep palmitoleic acid for 28 days, and the outcomes present a discount in weight achieve by 77 p.c. Nonetheless, consultants haven’t but proven that palmitoleic acid has weight reduction advantages in people.
One other examine exhibits that feeding mice macadamia nut oil as a complement decreased the dimensions of their fats cells after 12 weeks.
6. They stave off starvation
Macadamia nuts comprise protein, excessive quantities of helpful fat, and fiber. Collectively, these vitamins may help an individual really feel full for longer.
The fats takes longer to digest, and protein and fiber assist forestall massive blood sugar modifications that may make an individual really feel hungry.
Unintended effects of consuming macadamia nuts
Although macadamia nuts will be part of a healthful weight loss program, an individual ought to attempt to keep in mind the next doable drawbacks:
Macadamia nuts are calorie-dense and might comprise further oil, salt, or sugar.
One cup, or 132 g, of macadamia nuts accommodates almost 950 energy. This may be half of an individual’s every day calorie wants or extra.
Nonetheless, the usual serving dimension for macadamia nuts is 1 oz, or 28.4g, which is way lower than 1 cup.
A 1-oz.serving is about 10–12 nuts and accommodates round 200 energy. Utilizing a meals scale or counting the nuts and consuming solely the allotted quantity may help forestall unintentional overeating.
Consuming macadamia nuts instead of different high-fat or high-calorie meals can present their advantages with out including energy and fats to the weight loss program. As an example, individuals can sprinkle just a few macadamia nuts on a salad instead of bacon or croutons.
An alternative choice is to eat a serving as a snack instead of chips, cookies, or different processed meals that supply little vitamin.
Roasting them could decrease their vitamins
Individuals can eat macadamia nuts uncooked or roasted. Nonetheless, one examine means that roasting macadamia nuts, particularly at increased temperatures, can cut back their nutrient content material. It might be greatest to eat uncooked or soaked macadamia nuts, or nuts roasted at a low temperature.
Some comprise further oil, salt, or sugar
Not all macadamia nuts are healthful decisions. An individual ought to take a look at the components and select sorts that comprise solely the nuts, and no sugar, salt, or added oil.
Individuals with tree nut allergy symptoms should keep away from them
Tree nut allergy symptoms are critical and will be life-threatening.
Even inhaling tiny particles of nuts will be sufficient to set off an allergic response in some individuals. These with nut allergy symptoms must keep away from macadamia nuts fully.
Those that stay with an individual who has nut allergy symptoms might also want to avoid them. That is as a result of threat of cross-contamination or unintentionally exposing them to hint quantities of nuts.
People who find themselves not allergic to macadamia nuts can take pleasure in them every day. Analysis has proven that they may help shield the mind, decrease the chance of coronary heart illness, and stave off starvation, amongst different issues.
Some individuals use macadamia nut oil in cooking, as it’s excessive in helpful fat. It is usually doable to make use of them in salads to switch higher-fat choices equivalent to croutons.
Nonetheless, an individual ought to keep in mind that they comprise a excessive variety of energy.
Macadamia nuts are a complete meals with loads of good fat, nutritional vitamins, and minerals. They possess many well being advantages that present promise. Nonetheless, they aren’t a magic bullet for treating well being circumstances with out making different complimentary way of life modifications.