Are Macadamia Nuts a Healthy Snack? 10 Reasons Nutritionists Say Yes

Are Macadamia Nuts a Healthy Snack? 10 Reasons Nutritionists Say Yes

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Macadamia nuts are a delicious snack that tastes a little like butter and has a creamy consistency. These nuts are the product of the macadamia nut tree and have quite a bit of nutritional benefits.

Macadamia trees are native to Australia but are also found in Brazil, Costa Rica, Hawaii, and New Zealand. Luckily, you don’t have to travel far to find Macadamia nuts, as they are sold at most grocery stores.

Not only are they a delicious snack, but these nuts can also be used in baking and mixed in with other dishes. It is important to note that these tree nuts have a tough outer shell that must be removed before you can eat them. You will want to remove the shell before adding them to any dish.

If you haven’t tried macadamia nuts before, now is the time to try them. They may quickly become a staple in your home, and they are a healthy food to keep on hand.

Nutritionists Explain if Macadamia Nuts are a Healthy Snack

Since you can’t assume everything that grows on a tree is healthy, there should be something to back it up. Nutritionists have supplied just what is needed to know if these tree nuts are a healthy snack. In short, nutritionists have determined that macadamia nuts are a healthy snack.

macadamia nuts
Macadamia nuts are full of nutrients, helping with many systems in the body. They are low in carbohydrates and contain fiber, monounsaturated fat (the “good” kind), protein, and many other vitamins and nutrients.

All of the vitamins and nutrients help keep you healthier, and they offer other benefits, too. Some of these benefits may come as a surprise to you, but research shows that they are all true. Once you learn all of these health benefits, you’ll want to add these tree nuts to your diet immediately.

Ten Science-backed Health Benefits of Macadamia Nuts

Here are scientifically-proven reasons why you should add macadamia nuts to the menu.

1 – Helps with a Healthy Heart

Studies show that those who eat nuts are less likely to have a heart attack, stroke, or other cardiovascular health issues than those that eat a low-fat diet. Macadamia nuts are related to a decrease in cholesterol levels and a more stable blood pressure. Decreasing cholesterol levels and stabilizing blood pressure are both things that will promote heart health and reduce your risk.

The monosaturated fats found in the nuts help reduce the risk, as well. Plus, since you aren’t filling your body with unhealthy fats, you won’t experience many blockages in arteries.

2 – Helps with Diabetes and Improves Glycemic Control

Those with diabetes can significantly benefit from eating tree nuts. These nuts help control blood sugar, leading to better glycemic control and healthier body weight.

3 – Contains Antioxidants

Macadamia nuts contain flavonoids, which are an antioxidant that can reduce inflammation. This can prevent you from developing a chronic disease, and it helps lower cholesterol. These nuts also contain other antioxidants that reduce your risk of developing the following:

  • diabetes
  • Alzheimer’s
  • heart disease
  • cancer
  • brain disease

4 – Promotes Gut Health

Since these nuts have fiber and polyphenols, they are suitable for your gut health. Both fiber and polyphenols support the healthy bacteria found in your gut and promote healthy growth.

The inflammation-reducing properties of these nuts can also help promote gut health. It can offer protection from irritable bowel syndrome, Crohn’s disease, and ulcerative colitis.

5 – Helps with Weight Loss

Although nuts are high in calories, they can help you lose weight. The protein and fiber content can help with reducing hunger and making you feel fuller for more extended periods.

Plus, the calories in these tree nuts are from healthy nutrients. This means that they don’t have such a damaging impact as calories from unhealthy foods have. You should still be careful, though, because going overboard will negate the weight loss aspect.

6 – Promotes Digestive Health

The high fiber content found in these tree nuts contributes to a healthy digestive system. It will help with regular bowel movements and prevent constipation. You won’t have to worry about the uncomfortable pain that comes with constipation, which is an excellent way to avoid it.

7 – Helps with Brain Function

These tree nuts contain vitamin B1, otherwise known as Thiamin. This nutrient changes a carbohydrate into energy, and your brain requires this to function correctly. Not only will this help improve your brain function, but it will also help convert some of those carbohydrates.

8 – Improves the Look of Your Skin

The fatty acids found in nuts help with the appearance of your skin. Your skin will become softer, and it can soothe any irritation. Plus, these nuts contain an acid that delays the appearance of aging as it moisturizes and repairs your skin.

Learn why you should add walnuts to your menu.

9 – Macadamia Nuts Make Teeth and Bones Stronger

As a source of phosphorous, manganese, and magnesium, these nuts make teeth and bones stronger. This means that they can help prevent bone disease and dental issues. Plus, those same nutrients can all prevent certain types of arthritis from forming, as well.

10 – Helps Prevent and Fight Oxidative Stress

Oxidative stress happens where the is an imbalance of antioxidants and free radicals within the body. This causes cell and tissue damage, causing you to age more quickly. Tree nuts prevent and fight oxidative stress, however, helping you look younger for a longer time.

Looking youthful isn’t the only benefit to fighting oxidative stress, either. An even more significant advantage is that it can further prevent heart disease. The tissues and cells that support your heart won’t be damaged as quickly or severely as long as oxidative stress is being fought.

Additionally, oxidative stress can lead to cancer if it becomes too bad. This is another reason that fighting and preventing this type of stress is essential to maintaining your health.

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How You Can Incorporate Macadamia Nuts in Your Diet

Since macadamia nuts are found in most grocery stores, they are easy to come by. Once you have bought them, they are simple to add to your diet. With the ease and simplicity, there is no reason you shouldn’t try them.

Eating them raw is the healthiest way, but you can also choose dry-roasted nuts. Just make sure you don’t coat them or cook them in oil, adding more fat and other unhealthy things.

As a snack, you can eat them whole and raw. This offers the option of carrying them with you throughout the day to munch on between meals. You can even mix them with granola or trail mix, which would be a nice change to your typical snacks.

You can also grind the nuts up and sprinkle them on top of soup or other hot dishes. They go with almost anything, so you can’t go wrong by sprinkling them over top of your favorite dishes. Another good option is to use them in your salad instead of croutons for a healthier crunch.

Another way to eat them is in macadamia butter. It is similar to peanut butter, and you can use it on anything you want. This is a healthy option for spreading on bread or crackers and for dipping things in.

Even better, you can use them in desserts. You can put them in cookies, brownies, cakes, or whatever your favorite dessert is. The options for incorporating these tree nuts into your diet are limitless, and you can try whatever you feel comfortable with.

Is There Anything Bad About Macadamia Nuts?

For the most part, there are no downfalls to macadamia nuts, but there are some exceptions. If you have a tree nut allergy, you should stay away from this nut, too. Tree nut allergies are the most common food allergy, so it is essential to watch for this.

Even if you don’t have a tree nut allergy, you could develop an allergy to only macadamia nuts, although that is unlikely. You should always watch for allergic reactions when trying new foods, though, to be safe.

Another instance when tree nuts could be bad for you is if you eat too many of them. Since they contain high amounts of fat and calories, too many could cause weight gain or other problems. Remember that one serving is about the size of one small handful, and you can avoid overeating.

macadamia nuts
Final Thoughts on Enjoying Macadamia Nuts as a Healthy Snack

Macadamia nuts are a delicious and easy snack that you can carry with you anywhere. One serving of these can help you reduce hunger and hold you over until your next meal. With all of the nutrients found in these tree nuts, it is clear that they are beneficial to your health in so many ways.

In each serving, you will reap the benefits and improve your health. Eating these nuts helps with weight loss, gut health, prevention of diseases and conditions, and many other things.

Now that you know how healthy the macadamia nuts are, you should incorporate them into your diet. Using them as a snack is the most common option, but if you love them enough, you can use them in other dishes, too.


Sarah Barkley is a lifestyle blogger and freelance writer with a degree in Literature. She is experienced in all things related to parenting, marriage, and life as a millennial parent, but loves to learn new things and will take on any topic. When she isn't writing, she is immersed in a book or watching Gilmore Girls.