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Do macadamia nuts help with weight loss?

Do macadamia nuts help with weight loss?

Brandon Hiemstra -

Do macadamia nuts help with weight loss?

For years, dietary guidelines led us to believe that foods rich in fat were the enemy. However, the low-fat diet, once championed by governments and authorities, has arguably failed to create a healthy society. Instead, it saw rising rates of obesity and type 2 diabetes. Is it time to flip the food pyramid?

Research now suggests that dietary fat is not the villain it was once portrayed to be; rather, it's recognized as crucial for overall well-being and can even aid in weight loss.

Many health experts are suggesting we prioritize healthy fats with foods like avocado, salmon, macadamias, and chia seeds. This introduces a new paradigm: eat fat to lose fat, if you will.

Are Macadamia Nuts Fattening?

A recent study suggests macadamia nut consumption does not lead to weight gain. Rather macadamia nuts may even be beneficial for weight management.

Participants in the study who included macadamia nuts in their daily intake did not show signs of weight gain; on the contrary, there were indications of reduced weight and improved cholesterol levels compared to a control group.

How Macadamia Nuts Aid Weight Loss

Macadamia nuts stand out as possibly the best nuts for weight loss for a number of reasons, including:

  • A rare source of Omega 7:
    Macadamias are the only nut with Omega 7s, linked to metabolic health and reduced inflammation.

  • Mediterranean-style fat profile:
    Macadamia nuts are the richest source of monounsaturated fats, containing more than other nuts and even avocado.

  • Low carb content:
    Macadamia nuts have half the carbohydrate count of cashews and around 30% fewer carbs than almonds.


With this unique nutritional profile, macadamia nuts offer several key mechanisms to support healthy weight loss:

  1. Satiety: Omega 7s have been linked to reduced appetite, while the consumption of monounsaturated fats helps keep you feeling full for longer.
  2. Enhanced Metabolism: The unique fatty acid profile of macadamia nuts can boost metabolic health and influence fat burning.
  3. Anti-inflammatory Properties: Inflammation can disrupt hunger cues in the brain, and macadamia nuts' anti-inflammatory properties may help maintain balanced hunger signaling.
  4. Blood Sugar Regulation: With a lower carb count, macadamia nuts can help regulate insulin levels, preventing blood sugar spikes and potentially reducing insulin resistance.

Moderation is Key

As with any food, practicing portion control is important to reach your personal dietary goals. Around an ounce of macadamia nuts a day is a suitable serving size to enjoy the benefits.

Top Tip: Enjoy Them Naturally

Opt for macadamias that are dry-roasted or raw are the best nuts for weight loss, avoiding inflammatory added oils, Choosing macadamia brands that avoid adding sugars to seasonings or sweeter variations is key.

So, what’s the verdict on macadamias and weight loss?

Macadamia nuts, like other foods rich in healthy fats, can be a powerful tool for weight management. What makes them unique is their rich Omega 7 content, offering myriad metabolic benefits. So, the next time you're craving a wholesome and satisfying treat, consider reaching for a handful of macadamia nuts—they might just become your secret weapon in your weight-loss journey!