What Are the Nutrition Facts of Macadamia Nuts?
Macadamia nuts are the nut kernels produced from the macadamia tree that is native to Australia. These trees are commonly found in many parts of the world and are now native to Hawaii. Macadamia nuts possess a hard outer shell that is removed before they undergo processing. The macadamia nuts can be easily roasted or fried in oil and consumed as a nut delicacy. The nutritional value of the nut varies depending on the manufacturing and nut processing. The following nutrition information has been enlisted by the United States Department of Agriculture (USDA) for one ounce of dry, unsalted, and roasted macadamia nut kernels that is equal to 10 to 12 nuts.
-
Fat: 0.7 ounces.
-
Sodium: 0 ounces.
-
Carbohydrates: 0.1 ounces.
-
Fiber: 0.01 ounces.
-
Sugars: 0.04 ounces.
-
Protein: 0.01 ounces.
-
Total Calories: 204 kilocalories.
Macadamia nuts are most often commercially sold as snack foods and are widely used in a range of baked products in the manufacturing of baked goods. These nuts are even topped or flavored over ice creams and chocolates. Though many people believe these nuts are very high in fat, the nutritional fact is that most of the fat found in macadamia nuts is only good heart-healthy fats or monounsaturated fatty acids (MUFAs).
What Are the Health Benefits of Macadamia Nuts?
-
Macadamia nuts are extremely low in carbohydrates, less than 0.1 ounces in a single ounce of nuts, and have less naturally occurring sugar content with 0.04 ounces per ounce of nuts. Because of this reason, they are preferable nuts even in diabetic diets as recommended by nutritionists. Also, there is no truth to the myths surrounding the nutritional value of macadamia nuts that they can cause blood sugar spikes. On the contrary, nuts have more dietary fiber than monounsaturated fatty acids (MUFAs). According to the 2009 research studies published in the diabetic care journal, these nuts improve glycemic control in type 2 diabetes patients. Hence, they do not cause blood sugar spikes and are deemed ideal cardioprotective nuts for diabetic and prediabetic patients.
-
Because of the high fiber content in the nuts, nutrition experts recommend that even when a person snacks on them, the dietary fiber can make one more satiated and fuller (preventing unhealthy food cravings ). Also, because these nuts are low in carbohydrate content, one can consume them as a snack in between meals when one feels hungry.
-
Nearly 78 percent of the heart-healthy monounsaturated fatty acids (MUFAs) that can be gained by consuming macadamia nuts (around 0.7 ounces of fat per one ounce serving) are derived only from plant sources. Also, apart from their cardioprotective nature, these nuts can lower the LDL (low-density lipoproteins) or ‘bad’ cholesterol content in blood. According to the American Heart Association, foods should be chosen from the daily diet that can be a mix of heart-healthy monounsaturated or polyunsaturated fats. Also, these foods should be substituted for saturated fats or trans fats that one finds commonly in commercial or refined /fried/ fatty foods, and can boost heart health and protect from the risk of developing cardiovascular disease.
-
According to nutritional experts, an individual (including adult men, women, and children above eight years) would require at least five to six servings of protein daily. It may be surprising that these macadamia nuts can contribute to nearly two servings of protein from a single-ounce consumption. Dietarily, protein intake is recommended for the protein metabolism in the body for muscle growth, repair, and cognitive functions. Macadamia nuts are also very good sources of vitamin B, thiamin, and manganese.
-
The flavonoid compounds are a specific type of antioxidant gained by consuming macadamia nuts. They are known to exert an anti-inflammatory effect or aim to reduce systemic inflammation, which in turn can help protect against the development and progression of chronic diseases. Macadamia nuts are naturally rich in flavonoids. Hence, their antioxidant potential can prevent cellular damage, sustain cell health, and promote cell repair and functions.
-
These nuts contain the ideal combination of dietary fiber and plant-based antioxidant compounds known as polyphenols. Dietary fiber and polyphenols are beneficial in promoting the growth of gut-friendly bacteria (the good bacterium that colonizes the gut). Hence, this can aid in digestion.
Are Allergies Possible With Macadamia Nuts?
Tree nuts are the most common allergens, and macadamias are naturally included under this category (commonly food allergens). Many individuals are predisposed or have a quick allergic reaction to tree nuts. People allergic to other tree nuts or peanuts may also show cross-reactivity to macadamia nuts. If one has a history of susceptibility to nut allergies, one can contact the dietician or nutritionist to look for alternative dietary options for the intake of balanced fiber and protein.
Similarly, if a person or a child in the family has an allergy to peanuts or other tree nuts like macadamias, they must immediately consult their professional healthcare provider.
How Are Macadamia Nuts Stored and Used?
Storage: After purchase, one can store the nuts in the refrigerator, where they can last for almost up to six months. One can even freeze the nuts if one wants to consume them for a whole year. A person can also find the use of macadamia nuts in many of these common commercial products:
-
Flour: The nuts are usually ground into coarse flour with its nutrient content being very similar to raw tree nuts.
-
Milk: One can find macadamia nuts processed in plant-based milk products. Like most plant-based tree nut milk, macadamia milk is known to have less protein and fewer calories per single serving in comparison to cow's milk.
-
Oil: The macadamia nut oil that is directly derived and processed from these nuts is best used by culinary experts for salad dressing garnish or topping oil. It is not usually used as a cooking oil and instead, it may be suitable for topical application for skin and hair too (recommended by some dermatologists for skin and hair health owing to the antioxidant nut activity).
One can use macadamia nuts as a snack in moderation or mix them into a translation top of salads, ice creams, or even in trail mixes, or Hawaiian bowl dishes.
How to Control Portion Size While Consuming Macadamia Nuts?
While snacking on macadamia nuts is indeed satiating and heart-healthy, with its array of several healthy nutrients, it is still easy for many people to over-eat these nuts. When one overeats, it means they are consuming more calories and fats. So, the best way to snack on these nuts is to take single servings in between meals. For example, a single serving of macadamia nuts would weigh just up to 10 to 12 macadamia. One can simply control the portion size while snacking by measuring with hands because a handful of nuts is considered a single serving or one nut ounce.
Conclusion
Controlling the portion size while consuming macadamia nuts is important, but in moderate amounts. These nuts yield heart-healthy monounsaturated fatty acids (MUFA), a good source of fiber, and protein, and have numerous systemic health benefits. But one must consume them cautiously if they have any allergic reactions to other nuts, and report to the doctor if any such incident happens.
