Macadamia, known for its delicate flavor and crunchy texture, has long won the hearts of gourmets and those who watch their health.
This nut variety originates from Australia, but due to its nutritional qualities, it is popular worldwide.
Macadamia is not only delicious but also possesses a whole range of beneficial properties.
These nuts contain monounsaturated fats that positively affect the cardiovascular system, and their low carbohydrate level makes them an ideal choice for low-carb diets, including ketogenic.
In addition, macadamia has a rich mineral composition.
The nuts contain magnesium, which is involved in over 300 biochemical reactions in the body, including helping to maintain normal function of the nervous system and muscles. Phosphorus in macadamia promotes bone and dental health, while iron is necessary for oxygen transport in the blood. There are also copper, important for collagen production and iron absorption, and manganese, which plays a role in wound healing and processing carbohydrates and proteins.
Macadamia nuts contain phytosterols that may help lower levels of “bad” LDL cholesterol and the amino acid arginine, which supports vascular health. These nutrients make macadamia an important part of a diet that promotes cardiovascular health.
In traditional medicine of Australian aborigines, macadamia was used to treat various ailments, including skin diseases and stomach disorders.
Nutritional Value and Nutrient Richness
One serving of macadamia (about 28 grams, or roughly 10-12 nuts) provides around 204 calories, 2 grams of protein, 21 grams of fat, and 4 grams of carbohydrates, of which 2 grams are dietary fiber.
It has a low glycemic index (GI), making it suitable for a keto diet in moderation.
The Role of Macadamia in a Ketogenic Diet: Benefits and Limitations
Macadamia is an ideal food for a ketogenic diet due to its high fat content and minimal carbohydrates.
The nuts are rich in monounsaturated fats that help maintain ketosis, as well as containing vitamins, minerals, and antioxidants beneficial for overall health.
However, despite its low glycemic index and glycemic load, it’s important to practice moderation. The calorie content of macadamia is quite high, and excessive consumption can lead to an energy imbalance and slow down weight loss.
Interesting Facts About Macadamia
Origin of Macadamia. Macadamia is a genus of ornamental and fruit trees native to Australia.
The first records of its use by local aborigines date back over 4,000 years.
First Commercial Production. The first commercial macadamia plantations were established in Hawaii in the late 19th century, which helped spread the nuts worldwide.
Leading Production Country. Today, Australia remains the largest producer of macadamia, producing about 40% of the total global volume.
Nut Longevity. Macadamia nuts can be stored for up to two years under proper conditions due to their high fat content and low water content.
High Caloric Value. Macadamia is one of the most caloric nuts.
Nuts as Superfood. Macadamia is considered a superfood due to its high content of antioxidants and healthy fats, although it doesn’t have as many vitamins and minerals as other nuts.
Hard Nut Shell. The shell of the macadamia nut is very hard and can be up to 10 times stronger than concrete, making it difficult to open without special equipment.
In Australia, macadamia is known as “billygoat nut.”
High Price. Macadamia nuts are among the most expensive on the market due to the complexity of their harvesting and processing, making them a delicacy.
Culinary Uses. Macadamia is often used in baking, salads, and even as an ingredient for ice cream due to its unique flavor and texture.
Environmental Aspects. Growing macadamia can be environmentally sustainable, as the trees require less water and fertilizer compared to other crops.
Lipid Profile
Macadamia nuts have a unique lipid profile that makes them beneficial for health.
The main types of fats contained in macadamia include:
- Saturated fats: about 12-15% of the total fat volume
- Monounsaturated fats: approximately 80-83%, making them the primary component of macadamia’s fat profile
- Polyunsaturated fats: less than 3%, including:
- Omega-3 ALA: less than 1%
- Omega-6 LA: less than 1%
Thus, macadamia nuts are a source of predominantly monounsaturated fats, which are considered beneficial for heart health.
