Macadamia nuts are a great addition to any diet, but they're especially beneficial for people who follow the keto diet. Nuts have a reputation as being the perfect snack food. But not all nuts are created equal. Macadamia nuts deserve the title as “the perfect keto food”. This article explores why macadamia nuts are considered keto-friendly, their nutritional benefits, and how to incorporate them into your ketogenic lifestyle.
Understanding the Keto Diet
The ketogenic diet is a low-carb, high-fat diet designed to create a metabolic shift in your body’s primary fuel source. Without any excess carbs, the body forces itself to burn fat instead. The idea behind the keto diet is getting the body using fat as an energy source. Our bodies naturally prefer to use glucose, which comes from carbohydrates, for energy. But if we aren’t eating those carbohydrates, our body starts breaking down our stored fat cells into small molecules called ‘ketones’. Advocates say that this style of eating results in fast weight loss and good health.
When making fat your primary fuel, choose one that will protect your heart and boost your brainpower. A high-fat content, moderate protein consumption, and consumption of very few carbohydrates is generally the characteristic profile of the ketogenic diet. This fits perfectly well into the perfect macronutrient profile, which is under the ketogenic diet. While on a keto diet, you must track your carbohydrate and macronutrient intake. This helps ensure that your body burns fats instead of glucose and stays in a state of ketosis to support weight loss.
Benefits of a Keto Diet
You may ask, what are the benefits of a keto diet? It is effective for people on a weight loss journey because results show in about 3-6 months. One more advantage is that it helps manage certain diseases like cancer, diabetes, epilepsy, and heart and brain complications.
Why Macadamia Nuts Stand Out
Macadamia nuts are so different from all the other nuts due to the fact that they contain very low levels of carbohydrates, putting them perfectly in the category of a good life that one lives while on the keto practice. Macadamia nuts for keto are exceptional, not just for their taste but also their nutritional benefits. Are you wondering why you feel full fast after eating them? It is because they contain high levels of monosaturated fats, at 21 grams. However, as for the net carbs, the 4 grams of carbs minus 2 grams of fiber in a serving makes it only 2 grams. Apart from the actual nuts, you can also buy keto-friendly macadamia nut butter and milk as great substitutes. Macadamia nuts and keto are a perfect match for a healthy, satisfying snack.
Read also: Guide to Nuts and Keto
For people on a keto diet, macadamia nuts are an excellent choice. They are an accessible source of the healthy monounsaturated fats that the keto diet relies on for energy. They are lower carb and higher fat than other nuts too. A handful of macadamia nuts is a perfect keto-approved snack.
Nutritional Profile of Macadamia Nuts
Macadamias are known for their buttery flavor and creamy texture, thanks to all those heart-healthy MUFAs. Macadamias are a rich source of monounsaturated fat (MUFA). A serving of macadamia nuts would bring a huge contribution of fat, while the carbohydrates portion in this nut are almost negligible.
Macadamia nuts also contain trace minerals like calcium, magnesium, zinc, and selenium. Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. They contain B vitamins, magnesium, iron, copper, and manganese.
One ounce (28 grams) of macadamia nuts contains:
- Total carbs: 4 grams
- Net carbs: 2 grams
- Percent of calories from carbs: 8%
Health Benefits of Macadamia Nuts
The benefit of macadamia nuts to health is simply a lot as they are healthy for the heart by lowering bad cholesterol with the help of their increased level of monounsaturated fats. They also contain antioxidants, such as vitamin E, that fight oxidative stress in the body.
Read also: The Ultimate Guide to Keto Nuts and Seeds
Macadamias are loaded with two especially powerful free radical-busting antioxidants: flavonoids and tocotrienol (a form of vitamin E). Macadamia nuts have been enjoyed for a long period now all over the world due to their rich buttery flavor. These foods are considered good sources of healthy fats and, particularly good sources of monounsaturated fat, contributing to heart benefits.
Including these low carb nuts in your diet may boost heart health and reduce inflammation. According to researchers, foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and reducing inflammation. Studies have also shown that eating tree nuts such as macadamia nuts can lower total cholesterol and low-density lipoproteins or “bad” cholesterol.
Incorporating Macadamia Nuts into Your Keto Diet
Absolutely, macadamias can be considered part of everyday consumption according to the keto regime. But since these nuts are primarily fat, it's crucial to weigh your portions-to know how an oversupply can be unhealthy. One serving will suffice, which is 1 ounce or approximately 10 to 12 nuts for most individuals. Macadamia nuts are exceptionally healthy, as they are generally reasoned with all foods containing fat. Have them in moderation. All high-fat foods lead to excess calorie intake, which spoils one's chances of losing weight.
Macadamias aren’t just for snacking - they can be an incredibly versatile and satisfying addition to your meals. You can toss a few roasted nuts into your salad for some added fat. On a keto diet, fat is your primary fuel. Adding macadamia nuts ensures you’re fueling up with the healthiest plant-based fat that satisfies your cravings and sustains your energy.
Ways to Enjoy Macadamia Nuts on Keto
- The quickest and easiest way to give your body and brain a superfood boost is to grab a handful of some roasted macadamias.
- HoM offers grab-and-go single-servings of dry roasted macadamias in a variety of flavors that are 2-4 net carbs per serving.
- If bars are more your thing, HoM offers a variety of macadamia-powered bars that can give you a satisfying energy boost during the day.
- Macadamia pesto or macadamia butter are both low-carb, high-fat options to spread over your bread. But not just any old bread. To work in with the keto diet, you’d have to use a special bread like this keto-friendly macadamia bread.
- Macadamias are also the perfect addition to the vitamin-packed salads and nutrient-dense vegetable dishes that you need to eat to stay healthy on this diet.
- Macadamias are a favourite addition to keto-friendly sweet treats. Not just because they tick the high-fat, low-carb box, but also because of their luxurious texture. While many people will think of a low-carb diet as devoid of fun, some people believe that with the right ingredients it doesn’t have to be.
Other Keto-Friendly Nuts
How nuts can you go on the keto diet? The answer is it depends. Some nuts are high in carbs, which means they aren’t compatible with a keto diet. However, there are plenty of nuts that are lower in carbs and high in fiber, resulting in a relatively low net carb amount. Nuts also contain healthy fats and a fair amount of protein, so they’re easy to fit in when trying to hit your macros.
Read also: An In-Depth Look at the Carnivore Diet
Though there are plenty of nuts that are fair game on a keto diet, it’s important to pay attention to serving sizes. Nuts are notoriously easy to overindulge in, especially when they’re roasted and covered with salt. Be sure to portion out the nuts before you eat them to ensure you stick to your macros.
Here are some other nuts perfect for a low carb eating plan:
Pecans: Pecans contain the least amount of carbs out of all nuts. Pecans are low carb nuts that may help regulate blood sugar levels and reduce certain risk factors for heart disease. According to research, dietary fiber has been shown to reduce blood sugar levels. Studies have also found that it improves other blood markers linked to heart disease, including high LDL cholesterol levels. Pecans are perfect for keto. For a single serving or an ounce, there are 4 grams of carbs and 3 grams of fiber, which makes only a gram of net carbs. Peanuts for keto also contain 20 grams of healthy fats, so they support your gut and heart health.
Brazil Nuts: Brazil nuts are one of the best nuts you can eat on a keto diet. Brazil nuts are large, low carb nuts that are loaded with important nutrients. They’re also one of the best natural sources of selenium available. In fact, just one Brazil nut delivers over 100% of the recommended Daily Value. The NIH recommends that adults consume 55 mcg of selenium per day. Additionally, they’re high in fiber and low in carbs. According to research, selenium is a mineral involved in many critical bodily functions, including metabolism, reproduction, and thyroid function. One study found that Brazil nut consumption had a modest effect on oxidative stress and inflammatory markers. However, more research is needed. Brazil nuts are low in carbs and considered one of the best natural sources of selenium, a mineral that’s essential for health.
Walnuts: Walnuts contain two grams of net carbs per ounce and are versatile, high-fat, low-carb nuts used in various dishes. Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber. According to researchers, eating walnuts on a regular basis has been shown to improve heart health, reduce the risk of cancer and type 2 diabetes, and even increase life expectancy. Walnuts are a good source of polyphenols, which have anti-carcinogenic and anti-inflammatory effects. Walnuts are also high in healthy fats, including a plant-based source of essential omega-3 fats called alpha-linolenic acid (ALA). One study found that increasing dietary ALA may be linked to a 10% lower risk of heart disease, reduced LDL cholesterol, reduced blood pressure, and reduced triglycerides. Walnuts are low in carbs and rich in heart-healthy fats. Adding walnuts to your diet may promote weight loss, protect against heart disease, and improve blood sugar management. They also contain calcium, iron, magnesium, selenium, zinc, and copper. You can add walnuts to keto-friendly desserts like fudge or brownies.
Hazelnuts: Hazelnuts are rich in heart-healthy fats, fiber, and vitamin E. One ounce contains just two grams of net carbs and are delicious low-carb nuts that are used in desserts. Hazelnuts are an excellent source of antioxidants and contain heart-healthy nutrients like L-arginine, fiber, and unsaturated fats. Hazelnuts are high in L-arginine, an amino acid that’s a precursor to nitric oxide. According to research, nitric oxide is a molecule that promotes heart health by improving blood flow and lowering blood pressure. Hazelnuts are also rich in fiber and monounsaturated fats, both of which are beneficial for heart health. They are also a source of vitamin E, vitamin K, and minerals like calcium, magnesium, potassium, and manganese.
Peanuts: Peanuts may technically be legumes, but they’re also low in carbs, with just four grams of net carbs per ounce. Though peanuts are technically legumes, they’re commonly considered nuts and often enjoyed the same way. Peanuts contain a wide array of nutrients, including folate, vitamin E, magnesium, phosphorus, zinc, and copper. They’re also an excellent source of plant-based protein, delivering 7 grams in a single serving. According to research, peanut consumption is associated with a lower risk of cardiovascular disease, hypertension, cancer, and inflammation. Studies have shown that eating peanuts may benefit weight management. However, more research is needed. Since they’re high in protein and have a pleasant, mild taste, peanuts make an excellent and filling ingredient that can be paired with various healthy foods. Peanuts are high in protein, vitamins, minerals, and antioxidants. Eating peanuts may benefit heart health and promote weight management.
Almonds: Almonds contain just three grams of net carbs per ounce and are versatile and widely available low-carb nuts. Almonds are low carb nuts that pack a powerful nutritional punch. They contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. They are also high in protein, delivering 6 grams per serving. Research has shown that a diet rich in almonds promotes weight management and protects against diabetes, obesity, and cardiovascular disease. Whole almonds pair well with a variety of foods and are a convenient option for snacking on the go. Additionally, almonds can be used to make other low carb ingredients. For example, almond flour is a popular substitute for traditional all-purpose flour and can be used to create lower carb versions of recipes like pancakes, muffins, and crackers. Almonds are a good source of protein and several other important nutrients. Studies show that eating almonds could decrease appetite and support weight loss. They are a healthy and tasty addition to your keto diet. Almonds contain healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants.
Pine Nuts: Though not actually nuts, pine nuts are harvested from certain types of pine cones and contain just three grams of net carbs per ounce. Sourced from the cones of pine trees, pine nuts have a distinctive flavor and buttery texture due to their high oil content. They contain vitamins E and K, magnesium, zinc, copper, and phosphorus. Pine nuts contain pinolenic acid, which studies have found to have anti-inflammatory and weight-lowering properties. Try adding pine nuts to homemade trail mixes, sprinkling them on salads, toasting them, or eating them raw for a simple snack. Pine nuts are packed with nutrients and may help support heart health and weight management. They are versatile and flavorful, so they can be added to various recipes. Pine nuts add a unique, earthy flavor to foods.
Tips for Buying and Storing Macadamia Nuts
Definitely, macadamia nuts can be found as packaged products in any supermarket, health store, or online. If you are extremely strict with your keto diet, it is advisable first to check for added sugars or any other non-keto-friendly ingredients in these prepackaged macadamia nuts before you grab a pack. The unsalted dry-roasted or raw macadamia nuts are the best recommendations for keto. There is no more complete way to complement your keto-healthy lifestyle than eating macadamia nuts like Ahualoa Family Farms Hawaiian grown nuts. They're exceedingly fat- and carb-low so you'll stay in ketosis, enjoying several other health benefits.