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Macadamia Magic: Why We Love This Aussie Nut
Think nuts are just fat bombs that can throw off your healthy habits? Let’s bust those nutty myths! Not all fats are created equal, and nuts like macadamias are packed with good fats that boost our energy, heart and brain health. We’re cracking open why macadamias aren’t just some of the most delish nuts out there, but why they’re actually a superfood.
What are good fats, exactly?
“Good fats” are the types of fats our bodies love and need to thrive. There are two main kinds: monounsaturated and polyunsaturated fats. These are very different from saturated fats, which are heavier fats that are solid at room temperature - think butter, lard and fatty cuts of red meat. Eating too much saturated fat can raise our cholesterol levels and lead to all sorts of health issues, while good fats do the opposite!
Monounsaturated fats like oleic acid support healthy cholesterol levels and keep us satiated for longer. They’re great for heart health as they reduce inflammation and promote smooth, steady blood flow. They’re found in foods like avo, olive oil and macadamias. In fact, macadamias are one of the richest sources of monounsaturated fats, so they deliver a powerful dose of goodness to our heart function, cell balance and energy stores. Macas also contain palmitoleic acid, an omega-7 fatty acid that isn’t found in many other foods! This baby helps to boost metabolism, hydrate skin and convert fat to energy. Yes, please!
Polyunsaturated fats include omega-3 and omega-6 fats, found in salmon, sardines, flaxseeds, chia seeds, walnuts, almonds and cashews. They play a key role in brain function, heart rhythm and cell repair (hello, glowy skin and juicy joints!). Our bodies can’t make these fats on their own, which is why we love loading up on our omegas!
In a nutshell? Good fats are essential for a healthy, balanced diet, and macadamias happen to be one of the best and most delish ways to get them in!
Nutritionist tip: All things in moderation! Like all nuts, macadamias are calorie-dense so you want to stick with a small handful per day - around 30g or a quarter of a cup. I like to look at them as a satisfying snack or meal enhancement.
There’s more to macadamias
Aside from being high in healthy fats, macadamias have a bunch of other health benefits!
They’re packed with essential nutrients. Macas are high in antioxidants to protect our cells from environmental stress, plus they contain about 2g of dietary fibre per 30g serve - same as a slice of wholemeal bread - to promote better digestion. This homegrown nut is also loaded with vitamins and minerals, including:
- Magnesium for muscle and nerve function
- Manganese for metabolism and bone health
- Thiamine for energy production
- Niacin for nervous system balance
- Iron to transport oxygen to our cells
Macadamias have low GI, so they provide slow, steady energy. This, plus their good fat content, keeps us feeling fuller for longer, which helps us to maintain balanced blood sugar levels.
Nutritionist tip: Macadamias have the Australian Heart Foundation’s coveted tick of approval thanks to their antioxidant content. Antioxidants boost our body’s natural defences and are linked to heart health.
What to look for when buying macadamias
When it comes to choosing healthy macadamias, the less ingredients, the better! You want to steer clear of heavily salted, candied or sugar-coated versions, as well as those roasted in vegetable oils. Instead, go for raw, dry-roasted or activated nuts without added oils, flavours or preservatives.
At GoodnessMe, we love Macadamias Australia! This family-owned biz grows its macadamias right here in Bundaberg, Queensland, with a sustainable farming process that gives back to the land and local community. The macadamias are creamy, high-quality and bursting with all the natural nutrients, and there’s something for every craving:
Macadamias Australia Dry Roasted Macadamias are the OG with the perfect amount of crunch!
How to enjoy: On their own, in salads, yoghurt or homemade trail mixes, or add to your muffins, bliss balls or banana bread.
Macadamias Australia Roasted Salted Macadamias are dusted with sea salt that complements the nut’s natural sweetness! A savoury fav.
How to enjoy: Sprinkle on grazing boards, roasted veggies or warm salads, or blend into homemade sauces like pesto.
Macadamias Australia Dark Chocolate Macadamia Clusters for a ride on the sweet side, coated with premium dark choccy!
How to enjoy: With a cuppa, or to top your fav cakes or baked goodies.
Macadamias Australia Milk Chocolate Macadamia Clusters are a must for the milk choccy lovers!
How to enjoy: With your coffee, or add to dessert platters!
Macadamias Australia White Chocolate Macadamias - white choccy doesn’t get a lotta love, until now! We love this smooth, buttery take on macas.
How to enjoy: Crumble over pavlovas or pop on fruit platters.
Shop the best healthy macadamias online
Macadamias are an amazing nutrient and energy boost, and great for adding texture and flavour to your snacks and meals. Get your fix of healthy fats with Aussie-grown macadamias on GoodnessMe, and check out other nuts we can get behind!