What is a macadamia nut?
Native to the modern continent of Australia, macadamia trees have a rich, buttery flavor and creamy texture.
The macadamia nut was named after John Macadam, a Scottish chemist and politician who emigrated to Australia and made a great contribution to the country’s development. However, the scientist himself never tried the macadamia nut. Macadam was a close friend of Baron Ferdinand von Mueller, the “father of Australian botany.” Von Mueller introduced the nut from Australia to the world after his friend’s death and, to honor his memory, gave the plant the name “macadamia”.
Macadamia nuts are typically collected when they fall to the ground. They are then shelled, dried, and stored or processed.
Macadamia trees grow and bear fruit slowly, and they cannot be grown everywhere. In addition to Australia, macadamia orchards can be found in Hawaii, Africa, China, and Japan. Demand for the nuts exceeds supply, so macadamia is more expensive than other tree nuts.
What are the health benefits of macadamia nuts?
Macadamia contains vitamins and minerals, unsaturated fatty acids, fiber – all these nutrients the body should receive daily
Charge with energy
One serving of macadamia nuts can provide 18% of the daily value of vitamin B1, also known as thiamine. It plays an important role in energy metabolism – it converts carbohydrates into energy. Thiamine deficiency can manifest itself in weight loss, loss of appetite, confusion, short-term memory loss, and muscle weakness. This vitamin is often deficient in people who regularly consume alcohol.
Copper in macadamia (0.57 mg per 28 g) also helps maintain energy. This mineral is necessary for the formation of red blood cells, which deliver oxygen to tissues.
Reduce cholesterol levels
Macadamia nuts normalize cholesterol levels in several ways. First, the fiber they contain slows the absorption of saturated fats from the intestines. Second, the nuts contain a lot of unsaturated fats, which help get rid of excess cholesterol in the blood. And third, macadamia nuts are rich in phytosterols, natural substances that lower cholesterol.
Helps fight excess weight
Canadian and Spanish scientists analyzed five studies involving more than half a million people. The benefits of macadamia nuts were confirmed: those who regularly consumed them were able to control their weight more easily, shed extra pounds faster, and were less likely to become obese.
This effect is thought to be due to macadamia protein and fiber, which:
- slow down digestion;
- stimulate the production of satiety hormones such as peptide YY and cholecystokinin.
Another reason for rapid satiety is the need to chew nuts. The process itself requires time and effort: while you chew nuts, signals are sent to the brain – food is on the way, and there is probably a lot of it. The brain understands in advance that this is enough for it, and releases satiety hormones.
Keeps glucose levels normal
Macadamia has an extremely low glycemic index. This means that when consumed, blood glucose levels rise slowly and smoothly, without any sudden spikes. The secret is in the nut fiber, which slows down the absorption of sugar from the intestines.
Maintain bone mineral density
Macadamia nuts contain manganese, and just a handful (28 grams) can cover approximately 34–44% of the recommended daily intake of this mineral. Manganese performs an important mission in the body: it activates enzymes that strengthen bones. With high levels of manganese, bone tissue maintains its mineral density, and fractures occur less frequently.
What is the best way to eat macadamia nuts
Macadamia nuts are prized for their delicate, buttery flavor and texture, which remains even after roasting. The nuts are added to ice cream and baked goods, and are sold in a variety of flavors, from sweet to spicy and savory.
The following types of macadamia nuts can be found on the shelves:
- raw;
- salted fried (dry);
- in Apple pie order;
- with wasabi and soy sauce flavor;
- with barbecue flavor;
- with coffee glaze;
- in butter caramel glaze;
- fried with honey;
- with the taste of sweet onion and garlic;
- with cheddar cheese.
Raw and roasted macadamia nuts are equally healthy. But it is better not to roast them yourself. In order to preserve all the important ingredients of the product as much as possible, manufacturers use a special technology – roasting at low and medium temperatures. Regular frying in a pan can add toxins to the nuts, which are formed when heated strongly.
Macadamia nuts contain a lot of healthy unsaturated fats and very few carbohydrates, mostly fiber. This makes macadamia nuts suitable for very low-carb diets, such as the ketogenic diet.
Tip: Make your own keto nut mix. Store-bought versions may have dried fruit or simple carbohydrates added. Mix:
- ½ cup macadamia nuts;
- ½ cup almonds;
- ¼ cup unsweetened coconut flakes;
- ¼ cup pumpkin seeds;
- 3 tablespoons unsweetened dark chocolate chips.
This amount is enough for five snacks.
Who is harmed by eating macadamia
Nuts (any) are one of the seven most allergenic foods, so you will have to give up macadamia if recommended by an allergist. In other cases, nuts do not cause harm. Just remember that they are quite high in calories, and sometimes not the most healthy additives , so follow a few rules:
- Limit yourself to one serving —28 grams, or as much as fits in the palm of your hand, is ideal.
- Add them to your diet wisely – nuts can replace other high-calorie and less healthy snacks, such as popcorn, chips or a piece of cake. But if you eat nuts often, without excluding anything from your usual diet, there is a risk of gaining weight.
- Choose nuts without salt and sugar – if macadamia is salted, it can increase blood pressure and contribute to swelling, and glazed ones will not be beneficial for people with diabetes.
Macadamia nuts can be toxic to dogs. If you have a pet, you may want to keep these nuts out of their reach.
How to Choose the Best Macadamia Nuts
The ideal option is raw or roasted nuts without oil or sugar. There are nine types of nuts that can be found raw.
- Category 0: Contains at least 95% whole kernels (premium grade).
- Category 1: Contains at least 90% whole kernels.
- Category 2: Includes 50% whole nuts, with the rest being halves and pieces.
- Category 3: Cocktail mix with about 15% whole nuts.
- Category 4: A mix of 50% halves and 50% pieces.
- Category 5: Consists of coarsely chopped pieces.
- Category 6: Contains medium-sized shavings.
- Category 7: Made up of crumbs and finely chopped pieces.
- Category 8: Contains crumbs, dust, and highly crushed kernels.
For a snack, choose whole or large ones – 0, 1 or 2. If nuts are needed for desserts, categories 3, 4 and 5 are suitable. The rest are used in the production of pastes, purees and oils.
A quality nut should be without a hard shell, creamy beige in colour with uniform colouring and without dark spots. Pay attention to the surface – there should be no cracks on it .