The creamy, buttery macadamia nut can be keto-friendly, whether they’re cooked salted, baked, or cooked in any other manner. Macadamia nuts have low carbs and widely used for baking to enhance the taste of items such as ice cream or cookies. We’ll discuss the advantages of these delicious, fat-rich and plant-based snacks.
What are Macadamia Nuts?
Macadamia nuts originate from the macadamia tree that was first discovered in Australia. Nowadays, macadamia nuts in a variety of locations around the world which includes Hawaii.
Producers remove the outer layer of the delicious nuts prior to the process. Processes typically involve roasting or sautéing the nuts in oil. Nutritional values for macadamia nuts differ based on the method of processing applied.
Are Macadamias Keto?
Many nuts are suitable for the ketogenic diet. macadamia nuts make up the top nuts that are suitable for people in a ketogenic eating plan, because they’re very low in carbohydrates and rich in monounsaturated fats that are healthy. About 1 tablespoon (28g) (or 10-12 macadamia nuts kernels (unsalted dried roast) offers:
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204 calories
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21.6g of fat
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1.13mg from sodium
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3.8g of carbohydrate
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2.3g of fiber
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1.2g of sugar
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2.2g of protein
Monounsaturated Fat
Nearly 78% of the oil in macadamia nuts are monounsaturated. Monounsaturated fats (MUFAs) can be found in plants and can increase cholesterol. Monounsaturated fats that are healthy can provide a variety of advantages, from controlling hormones to fueling and healing cells.
Less in Carbs
Macadamias have a lower amount of carbohydrates than the majority of nuts. They have around 4 grams for every one ounce. This means they won’t cause blood sugar to rise. They’re also high in fiber which could make you feel fuller longer.
High Quality Protein from Plants
Macadamias are also a fantastic keto protein source. They are also abundant in vitamins and minerals like manganese , thiamin and manganese. A pound of nuts provides approximately the equivalent of 2 portions of protein. [2]
Advantages of Macadamias
Macadamias’ benefits to health originate from antioxidants Monounsaturated Fat (MUFA) and vitamins. A few of their benefits are:
Lowers Inflammation
Macadamias have flavonoids which are an antioxidant which reduces inflammation. Inflammation plays a major role for a myriad of chronic illnesses.
Improved Glycemic Control
A number of studies conducted on tree nuts have shown that a higher consumption of all types of nuts, such as macadamias can increase blood sugar levels in people suffering from Type 2 Diabetes. Research has also shown better control of glycemic levels and improved the body’s weight of people with diabetes type 2 who eat the diet that is rich in MUFAs. [3]
is compatible with the Gut Microbiome
The microbiome of the gut is the fascinating ecosystem of microbial life in the human digestive tract. Macadamia nuts provide fiber, as do plant compounds like polyphenols which benefit the friendly bacteria living in the digestive tract. Helping to support this friendly bacteria is beneficial for general digestive health. [4]
Heart Health
The consumption of more MUFAs is associated with less risk of heart disease as well as improved overall cardiovascular health. Diets rich in MUFAs may help to lower cholesterol levels and blood pressure. A study for instance looked at research into macadamia nuts, and found the consumption of these nuts reduced cholesterol levels. [5] [6]
