The Science of Why You Should Snack on Macadamia Nuts

Recently, we found a paper from the US Journal of Food Science and Nutrition that states snacking on our favourite nut is weight-neutral, that is it won’t make you fat! That reminded us of our blog from January about why macadamias are a nutritious snack, so we decided to spend time looking for more science to support our claim. 

Macadamias are packed with monounsaturated fats — the good kind of fats that can help lower your cholesterol levels.¹ By munching on these creamy, buttery nuts, you're actually making a heart-smart choice. They're a superhero of the nut world, fighting bad cholesterol and a natural way to help reduce your risk of heart disease.¹ ² ⁴

Let's Dive into the Science

Studies, including high-quality randomized controlled trials, have shown that “macadamia nuts can lower low-density lipoproteins (LDL, "bad" cholesterol) while raising high-density lipoproteins (HDL, "good" cholesterol).”¹ ² ³ ⁴ Macadamias also offer a hefty dose of tocotrienols (a form of vitamin E with antioxidant properties), fiber, and phytosterols that may help further support healthy cholesterol levels and cardiovascular protection.² ³ ⁴

The Benefits of Daily Macadamia Nut Snacking

• Cholesterol Management: Consuming around 30g of macadamias daily has been shown to reduce LDL cholesterol and total cholesterol, while improving HDL levels for a better overall cholesterol profile.² ³ ⁴
• Metabolic Syndrome and Heart Risk Factors: Studies show regular macadamia nut intake may help lower risk factors associated with metabolic syndrome, including high blood pressure and high triglycerides, and support improved blood sugar control² ³ ⁴.
• Weight-Neutral: Clinical research has found that eating macadamias daily does not lead to weight gain, even in people at risk of obesity or heart disease—likely due to their satiating fats, fibre, and protein content.² ⁴
• Antioxidant and Anti-Inflammatory Support: Macadamias contain antioxidant compounds that help protect blood vessels and may reduce chronic inflammation.² ³

That’s it in a nutshell: macadamias are a tasty and versatile bite. Try snacking on raw or roasted macadamias, or add them to your morning yogurt, a salad, or homemade cookies and energy bars for a delicious daily heart-healthy boost.

ENDNOTES

1.  Garg, M. L., et al. "Macadamia nut effects on cardiometabolic risk factors: a randomised trial." Journal of Nutritional Science (2023). https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/macadamia-nut-effects-on-cardiometabolic-risk-factors-a-randomised-trial/

2.  Horticulture Innovation Australia. "Health and Nutrition Properties of Macadamias." Project HN17002 Final Report Complete (2019). https://www.horticulture.com.au/globalassets/laserfiche/assets/project-reports/hn17002/hn17002-final-report-complete.pdf

3.  Jones, Julie L., et al. "Macadamia nut effects on cardiometabolic risk factors: a randomised trial." Nutrients (2023). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10173088/

4.  Xing-Hao Tu et al. "A comprehensive study of raw and roasted macadamia nuts: Lipid profile, physicochemical, nutritional, and sensory properties." Nutrients (2021). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7958573/