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Are Macadamia Nuts Good for You?
When eaten in moderation, macadamia nuts can be a healthy component of your diet for numerous reasons:
- If you’re following a low-carb or ketogenic diet, macadamia nuts are perfect since they are low in carbohydrates (only 4 grams per 1 ounce serving).
- Macadamia nuts contain various vitamins, minerals, and fiber.
- The majority of the fat in macadamia nuts is monounsaturated fat, which has been shown to be heart-healthy, helping to lower LDL cholesterol and combat inflammation.
- Macadamia nuts may be good for your gut and digestive health.
- Macadamia nuts contain a fair amount of antioxidants, such as flavonoids, which help to protect your cells from oxidative stress and disease-promoting inflammation.
- Macadamia nuts can be helpful for improving conditions of metabolic syndrome and diabetes.
- Macadamia nuts are great for your skin, as vitamins contained in the nuts help to improve skin elasticity.
What Are Macadamia Nuts?
A macadamia nut is the smooth, ivory-colored kernel that is encased in the husk of the fruit grown on a Macadamia tree. These nuts are packed with nutrients, minerals, antioxidants, and vitamins that are beneficial for overall wellness and optimal health. With a slightly sweet, buttery flavor, Macadamia nuts can be enjoyed by the handful as a delectable, low-carb snack or incorporated into a variety of sweet and savory dishes.
Are Macadamia Nuts Tree Nuts?
Macadamia nuts are indeed tree nuts. The Macadamia tree is an evergreen that can grow up to 39 feet tall and only begins to produce seeds only after seven to ten years. A ten-year-old macadamia tree can produce up to fifty pounds of seeds, with that amount increasing as the tree ages. The macadamia tree has elliptical-shaped leaves and long, slender flowers. The fruit that contains the macadamia nut has a hard, woody husk.
Where Are Macadamia Nuts Grown?
Macadamia nuts were first cultivated in Australia. In fact, they are actually sometimes referred to as Australian nuts or Queensland nuts. However, Hawaii is now the largest producer of macadamia nuts and is responsible for making them so popular. Grown commercially in orchards, Macadamias can also be grown on a scale that approaches commercial production in California.
The harvesting of macadamias is typically done from July to March. On average, they are harvested every four weeks. They are sometimes harvested by hand. However, a more cost-effective process for commercial growers is to harvest the nuts using a mechanical sweeper and pickup device.
Did You Know That…
- There are actually two main types of macadamia nuts: Macadamia integrifolia, which is native to southeastern Queensland, and Macadamia tetraphylla, which is native to both Queensland and northeastern New South Wales.
- A natural hybrid of the two types of trees seemingly formed where the two species meet.
- Around 1881, the macadamia nut was brought to Hawaii, where it was originally used as an ornament and to help with the reforestation of the islands.
- The first major attempt at true macadamia nut commercialization was in 1948 by Castle & Cooke, Ltd.
- In the mid-1900s, Hawaii brought macadamias to California.
- Macadamia nuts prefer a climate similar to coffee beans (which also happen to be popular in Hawaii).
Health Benefits of Macadamia Nuts
Macadamias nuts, although calorically dense, have numerous health benefits. In particular, macadamia nuts can be a vital part of a heart-healthy diet. Due to their monounsaturated fatty acids, macadamia nuts can lower triglyceride levels, reduce coronary artery disease risk, reduce cholesterol levels, and help clean out arteries.
In addition to providing benefits to support heart health, macadamia nuts can also be beneficial for bone health as well. They contain Omega 3 fatty acids, which help to prevent osteoporosis and reduce the severity of arthritis. The manganese content in macadamia nuts can also help with bone health. In addition to helping your bones, the nutrients in macadamia nuts will also provide support for the health of your teeth, skin, and nails.
Macadamia nuts also have a high level of flavonoids, a specific type of antioxidant. Flavonoids help protect against environmental toxins. When present in the body, they convert into antioxidants that destroy free radicals and protect your body from various diseases. These antioxidants also help reduce the risk of breast, cervical, prostate, lung, and stomach cancer.
Macadamia nuts have a wide variety of additional health benefits. The fiber content in macadamia nuts helps to maintain a healthy digestive system. The copper content, along with the magnesium and manganese in these nuts, play a vital role in supporting brain health. Your hair, eyes, and connective tissues also benefit from the high copper content in these nuts.
A lot of attention is currently being directed to the adverse effects of chronic inflammation. Chronic inflammation is believed to be a contributing factor in heart disease, diabetes, cancer, and various other conditions. Macadamias nuts are considered to be an anti-inflammatory food, which makes them a good snack choice and an acceptable recipe ingredient for those on an anti-inflammatory diet.
Macadamia Nuts Nutrition Facts
Macadamias can be incorporated into a health-conscious diet due to their many nutritional benefits. As a cholesterol-free food, they are an ideal snack option for those striving to achieve and maintain healthy cholesterol levels. For those on a Paleo diet or someone needing gluten-free food choices, macadamias are a delicious treat that can be incorporated into their diet plan.
To maintain optimum health, it’s essential that you get a sufficient amount of fiber in your diet. One serving of macadamia nuts provides 2.3 grams of fiber, which is a significant percentage from a single food source. Adding macadamia nuts to your diet will also provide you with a good percentage of calcium, iron, selenium, copper, phosphorus, zinc, magnesium, and manganese. A 1 ounce serving of macadamias contains a good percentage of niacin, pyridoxine (vitamin B-6), thiamin, riboflavin, vitamin A, and vitamin E.
Are Macadamia Nuts Keto-Friendly?
Due to their exceptionally high-fat content, macadamia nuts are known as the most keto-friendly nut. Made up of 78% fat and only 1gram of net carbs, they are absolutely perfect for the ketogenic lifestyle.
How Much Fat Is in Macadamia Nuts?
Macadamia nuts are among the fattiest of all nuts. However, the fat content is a key health benefit of macadamias since the majority of the fat they contain is monounsaturated fat. For comparison, olive oil (which is promoted as a good source of monounsaturated fatty acids) contains somewhere between 55% to 83% monounsaturated fats. Macadamia nuts contain 82% monounsaturated fatty acids. These types of fatty acids support a healthy cardiovascular system. Also of note regarding fat – the content of Omega-6 fats in these nuts is less than you’ll find in many other nuts, and this makes them good anti-inflammatory food to add to your diet.
How Many Calories in Macadamia Nuts?
At first glance, you may be inclined to refrain from including macadamia nuts in a weight loss plan. A closer investigation will indicate that you don’t have to deprive yourself of this decadent treat. One ounce of these nuts contains 200 calories, so they shouldn’t be eaten in excess. However, in that small serving of nuts, you’ll be getting palmitoleic acid, which increases fat metabolism and reduces fat storage. In addition, you will also get omega 7 fatty oil, which controls the burning of fat and helps to curb appetite. The fiber and fatty acids in these nuts also make them a satisfying food, so you’ll feel full, and reduces your desire to snack is an excellent choice for a weight loss diet.
General Questions about Macadamia Nuts
How Should You Store Macadamia Nuts?
As with all nuts, macadamias should be stored in an airtight container or heavy-duty bag. They can be stored in a cool, dry place (such as a pantry) for up to four weeks. But you don’t want the fat content to spoil, so if you intend on keeping them for longer than four weeks, you should store them in a refrigerator or freezer. They can be stored for up to six months in the refrigerator or in the freezer for up to a year.
Should You Refrigerate Macadamia Nuts?
In the short term, refrigerating macadamia nuts is not necessary. But due to the high oil content, you should refrigerate them if you plan on keeping them for longer than a month. They’ll last for up to six months in the refrigerator if kept in an airtight container.
Why Are Macadamia Nuts So Expensive?
Macadamia nuts are so expensive because it takes so long for the trees to start producing nuts. This makes it difficult to expand harvesting and production. It’s nearly impossible to keep up with the growing demand because of this. Because the supply is relatively low and there is high demand, the price is quite high.
How Many Macadamia Nuts In an Ounce?
One ounce of macadamia nuts is roughly 12 nuts, give or take a few depending on the size of each nut.
Where Can I Buy Macadamia Nuts in Bulk?
You can probably find macadamia nuts in bulk at a local health food store, but your best bet to find high-quality macadamia nuts in bulk is here at NutStop.
Culinary Questions About Macadamia Nuts
What Do Macadamia Nuts Taste Like?
The flavor of macadamia nuts can be described as rich and quite buttery. To really make the flavor amazing, simply roasting or salting the nuts can help draw out their natural sweetness and decadent texture. Macadamia nuts pair well with other foods grown in tropical climates, such as coffee, coconut, and chocolate.
How Many Macadamia Nuts Should I Eat Per Day?
It depends on the diet your following, but an average individual should eat around 15 whole nuts per day at a maximum. If you’re following a low-carb or ketogenic diet, you can increase this amount.
Can You Eat Macadamia Nuts Every Day?
If you’re not allergic, you can absolutely eat macadamia nuts daily. Due to their profound health benefits and anti-inflammatory properties, they can be a great inclusion in a healthy diet. They can also be a great snack for fending off hunger and cravings.
How to Crack Macadamia Nuts?
To crack macadamia nuts, you can use a vise or a cracker that’s specifically made for shelling macadamia nuts. Then, separate the shells from the nut.
How Do You Freshen Stale Macadamia Nuts?
If your nuts are a little stale, don’t worry. All you have to do is toast the nuts on a baking sheet in an oven at 350 degrees F for 10 minutes. Alternatively, you can put them in a small bowl and pop them in the microwave on high for 1 to 1 ½ minute.
How Do You Roast Macadamia Nuts?
Buying your macadamia nuts raw and roasting them yourself is an easy and fun way to consume your macadamia nuts in different ways. Here’s how to roast macadamia nuts:
- Preheat the oven to 225-250 F
- Place macadamia nuts (without the shell) on a cookie sheet or baking tray.
- Roast nuts for about 10 minutes, but make sure to check on them every few minutes.
- As soon as they begin to turn slightly brown, remove macadamia nuts from the oven.
- Allow nuts to cool.
- Return nuts to an airtight container, or enjoy right away!
How Do You Eat Macadamia Nuts?
Macadamia nuts are incredibly easy to work into your diet. Ideally, you should consume raw macadamia nuts for optimal health benefits, but if you can’t find them raw, dry roasted are an acceptable alternative. Just make sure you avoid the oil-roasted versions, as they add unnecessary fats and calories.
When it comes to recipes, macadamias work very well in both sweet dishes and savory dishes, including cookies and even fish. In sweet dishes, macadamia nuts taste best when paired with other ingredients like white chocolate, bananas, cranberries, or coconut. You can either keep the nuts whole or chopped, but in these dishes, it’s best to leave the size of the nut pieces slightly larger to supply a contrasting crunch.
If you’re opting for a dairy-free lifestyle, you can even use macadamia nuts to make delicious vegan cheese. Simply soak the nuts and grind them into a paste, which can then be used as a base for your nuts or other desserts.
If you’re incorporating macadamia nuts into savory recipes, there’s a pretty wide range of preparation methods. For example, you can grind the nuts into a fine powder with a food processor and incorporate it into a delicious fresh pesto sauce.
Due to their buttery texture, you can also use this powder simply to add to soups or to garnish warm dishes. You can also add whole nuts into salads, raw or roasted, in place of croutons.
As always, macadamia nut butter is an absolutely delicious spread to use on bread, crackers or even fruit slices like pineapple.
White Chocolate Macadamia Nut Cookies Recipe
Here’s a classic and delectable cookie recipe incorporating macadamia nuts. Make sure you prep these in advance because you will need to chill the dough before baking for a minimum of 2 hours and up to 4 days prior. And beware, these cookies will go fast!
Ingredients
- 2 cups + 2 Tablespoons (265g) all-purpose flour
- 1 teaspoon cornstarch
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 3/4 cup (1.5 sticks or 170g) unsalted butter or vegan butter, melted and slightly cooled
- 3/4 cup (150g) packed light or dark brown sugar. (you can also use coconut sugar as an alternative)
- 3/4 cup (150g) granulated sugar (or sugar alternative)
- 1 large egg + 1 extra egg yolk, at room temperature
- 1 and 1/2 teaspoons pure vanilla extract
- 1 heaping cup (210g) white chocolate chips
- 1 cup (120g) roughly chopped macadamia nuts
Instructions
- First, mix together the dry ingredients. Whisk together the flour, cornstarch, baking soda, and salt in a large bowl and set aside.
- In a separate bowl, whisk the melted butter (or vegan alternative), brown sugar, granulated sugar, egg, egg yolk, and vanilla extract together until well combined. Then pour the wet mixture into the bowl with the dry ingredients and mix everything together with a rubber spatula until it’s completely combined and smooth. Then fold in the white chocolate chips and macadamia nuts, either by hand or with a mixer.
- While you might want to start making the cookies right away, it’s important to cover and chill the dough in the refrigerator for at least 2 hours and up to 4 days. If you’re going to be chilling the dough for longer than 2 hours, allow it to sit at room temperature for at least 20-30 minutes before you’re ready to roll and bake them because the dough will be quite hard.
- Preheat your oven to 350°F. Line two baking sheets with parchment paper or silicone baking mats and set aside.
- Roll the cookie dough into balls (about 1-1.5 Tablespoons of dough per cookie) and arrange 3 inches apart on the baking sheets. Bake the cookies for 12-13 minutes or until they’re lightly browned on the sides. The centers will look soft, but don’t overbake.
- Remove cookies from the oven and allow them to cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.
- These cookies can stay fresh covered at room temperature for up to 1 week.
