Why Macadamia Nuts Deserve a Spot in Your Diet
Written by: Nancy Palermo, MD
Edited by: Thrive Carolinas
When it comes to healthy eating, almonds and walnuts often steal the spotlight. But there’s another nut worth adding to your pantry—the macadamia. Often overlooked, these creamy, buttery nuts are a true nutritional powerhouse. Fun fact: they were even said to be Queen Elizabeth’s favorite nut.
So why should macadamias earn a spot on your plate? Let’s dive into the science-backed benefits.
Lower in Omega-6s & Carbs
Most nuts are rich in omega-6 fatty acids, which, when consumed in excess, can contribute to inflammation. Macadamias are unique because they’re naturally low in omega-6s and carbohydrates, making them easier on both inflammation and blood sugar balance. This makes them an especially smart choice for individuals seeking to support their metabolic health or follow a lower-carb lifestyle.
Rich in Monounsaturated Fats
Macadamias are packed with monounsaturated fats, the same heart-healthy fats found in olive oil and the Mediterranean diet. These fats are known to:
- Reduce the risk of heart disease
- Support brain function
- Improve cholesterol balance
This makes macadamias a delicious way to protect your cardiovascular health.
A Source of Omega-7s (Palmitoleic Acid)
Unlike most nuts, macadamias contain omega-7 fatty acids, specifically palmitoleic acid. Research has shown that omega-7s may:
- Reduce inflammation
- Improve insulin sensitivity
- Lower LDL (“bad”) cholesterol by up to 30%
This rare fatty acid also supports metabolic function, helping your body use energy more efficiently.
Boost Satiety & Metabolism
Although calorie-dense, macadamias can actually aid in weight management. Their blend of healthy fats, protein, and fiber promotes satiety, meaning you feel full longer after eating them. This can reduce cravings and help maintain steady energy throughout the day.
Low in Phytic Acid
Many nuts contain phytic acid, an anti-nutrient that can interfere with the absorption of essential minerals such as calcium, magnesium, and zinc. Macadamias are naturally low in phytic acid, meaning your body can more easily absorb the essential nutrients they deliver.
How Many Do You Need?
The best part? You don’t need to eat a lot to see benefits. Research suggests that just 15 macadamia nuts a day is enough to begin reaping their health rewards.
Easy Ways to Enjoy Macadamia Nuts
- Toss them into salads for crunch
- Blend into pesto for a creamy twist
- Use as a topping for fish or chicken
- Enjoy a small handful as a satisfying snack
- Stir into oatmeal or yogurt for added richness
Macadamias aren’t just indulgent—they’re incredibly good for you. With their unique nutrient profile and wide-ranging health benefits, they’re a small daily habit that can make a meaningful impact on your health. Next time you’re reaching for a snack, consider swapping in a handful of macadamia nuts—your heart, metabolism, and taste buds will thank you.
