Eating macadamia nuts during the monsoon season is great as they are a dry food source and are not known to promote water retention or any monsoon-related ailments.
Who doesn’t like munching on nuts? It is both tasty and healthy. Well, if you’re tired of the same old kaju and badam, let us introduce you to a new one: macadamia nuts.
Dr Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai, said macadamia nuts are packed with nutrients that are beneficial for health.
Eating macadamia nuts during the monsoon season is great as they are a dry food source and are not known to promote water retention or any monsoon-related ailments. However, it is essential to store them properly to prevent fungal growth due to increased humidity during this season, Dr Sisodia explained.
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Originally from Australia, these nuts are also available in India, so let us take a look at their health benefits.
Nutritional profile of macadamia nuts
Following is the nutritional profile of the macadamia nuts per 100 grams, according to Dr Sisodia.
- Calories: 718 g
- Protein: 7.91 g
- Fat: 75.77 g (of which saturated fat: 12.06 g, monounsaturated fat: 58.85 g, polyunsaturated fat: 1.5 g)
- Carbohydrates: 13.82 g
- Sugars: 4.57 g
- Fibre: 8.6 g
- Vitamin E: 1.5 mg
- Magnesium: 130 mg
- Phosphorus: 188 mg
- Potassium: 368 mg
- Zinc: 1.3 mg
- Calcium: 85 mg
Health benefits of macadamia nuts
Macadamia nuts offer several health benefits, which according to Dr Sisodia are the following:
Promotes heart health: The most noted health benefit of the macadamia nuts is their impact on heart health. They contain sufficient fats, which are known to reduce bad cholesterol levels and increase good cholesterol levels, thus promoting cardiovascular health.
Rich in antioxidants: They are also rich in antioxidants that fight free radicals, potentially reducing the risk of chronic diseases.
Strengthens bones: More importantly, the phosphorus, magnesium, and calcium content of the nuts contribute to bone and teeth strengthening and the absorption of nutrients.
Aids in digestion: Lastly, macadamia nuts contain fibre, which aids in digestion and metabolism.
Can people with diabetes eat macadamia nuts?
Diabetics can consume macadamia nuts in moderation, according to Dr Sisodia. “The healthy fats and dietary fibre present in these nuts have a low glycemic index, which means they have minimal effects on blood sugar levels,” she said.
However, it is crucial to monitor portion sizes and consult with your diabetologist or nutritionist on the same.
Is it beneficial for pregnant women?
Macadamia nuts can be beneficial for pregnant women, primarily due to their nutrient content, as per Dr Sisodia.
“The healthy fats aid in the development of the baby’s brain and nervous system,” she said.
However, like any food during pregnancy, it is crucial to consult with your gynaecologist before making any important dietary changes.
Things to keep in mind while eating macadamia nuts
According to Dr Sisodia, there are some things that should be kept in mind before consuming macadamia nuts.
Allergies: Some people might be allergic to macadamia nuts. Symptoms can range from mild (like hives) to severe (like anaphylaxis).
Sugar Content: Natural macadamia nuts have a low sugar content, but always check the label for added sugars if you’re buying flavoured or roasted versions.
Overconsumption: Eating too many macadamia nuts can lead to excessive calorie intake, potentially leading to weight gain. Moderation is essential.
Myths about macadamia nuts
Dr Sisodia debunked some of the myths related to macadamia nuts.
Myth 1: Macadamia nuts are fattening.
Fact: While they are calorie-dense, the fats in macadamia nuts are healthy monounsaturated fats.
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Myth 2: Roasted macadamia nuts are just as healthy as raw ones.
Fact: Roasting can diminish some of the nut’s antioxidant properties, and often, salt or sugar is added during processing.
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First published on: 25-08-2023 at 17:27 IST
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