By House of Macadamias · Drawing on research by Prof. Tim Noakes & The Noakes Foundation · SAMAC Pilot Study
If you're someone who's spent any time researching healthy fats, you've probably heard the same names come up again and again: olive oil, coconut oil, avocado oil. Macadamia oil, if it gets mentioned at all, tends to be an afterthought.
That might be about to change.
A pilot study conducted by the Noakes Foundation — led by Professor Tim Noakes, one of the world's foremost researchers in low-carbohydrate nutrition and metabolic health — tested the effects of macadamia nut oil supplementation over eight weeks, measuring real blood markers across real people eating real food. The results put macadamia oil ahead of both olive oil and coconut oil on several key indicators of metabolic health, including inflammation and pancreatic function.
Here's what the research found, what it means for fat loss, and why you might want to reconsider which oil is sitting on your kitchen counter.
✦
What Makes Macadamia Oil Different?
Most oils get their reputation from their dominant fat type. Olive oil is celebrated for its oleic acid content. Coconut oil has had its moment in the sun thanks to medium-chain triglycerides (MCTs). But macadamia oil has something neither of them can match in quite the same proportion: a combination of oleic acid (omega-9) and palmitoleic acid (omega-7).
Palmitoleic acid is increasingly interesting to researchers. It's a rare monounsaturated fat found in very few dietary sources, and early evidence suggests it plays a role in insulin sensitivity and metabolic signalling — both relevant factors when we're talking about fat loss and inflammation.
Oleic acid, which makes up the majority of macadamia oil's fat profile, is well-documented for its anti-inflammatory properties. It's the same fat that gives olive oil much of its health halo. But macadamia oil contains it at even higher levels.
Macadamia oil contains some of the highest concentrations of monounsaturated fats found in any culinary oil — and the combination of omega-7 and omega-9 sets it apart from virtually every competitor on the shelf.
About the research This article draws on a structured pilot study conducted by The Noakes Foundation under the scientific direction of Professor Tim Noakes, Emeritus Professor at the University of Cape Town and founder of the Noakes Foundation. Prof. Noakes is widely regarded as one of the world's most rigorous and outspoken researchers in low-carbohydrate nutrition, metabolic health, and exercise science.
The Study: What Was Tested and How
The Noakes Foundation ran a structured 8-week intervention with 60 participants split across two dietary groups:
-
Low Carbohydrate High Fat (LCHF) — under 130g of carbohydrates per day
-
Standard diet — carbohydrates above 130g/day, closer to typical dietary guidelines
Within each group, participants were further divided to supplement their diet with one of three oils daily: macadamia oil, olive oil, or coconut oil — 45ml per day, every day, for eight weeks.
Before and after the intervention, blood was drawn and assessed across five health categories:
| Blood Marker |
What It Measures |
| HDL-C, LDL-C, Triglycerides |
Lipid (cholesterol) profile |
| GGT |
Liver health |
| Amylase & Lipase |
Pancreatic health |
| HbA1c & Fasting Glucose |
Blood sugar regulation |
| CRP & ESR |
Inflammation |
This is a thorough metabolic panel. Most dietary studies pick one or two markers. The fact that this one looked at liver function, pancreatic enzymes, glycaemic control, lipids, and inflammatory markers simultaneously gives it considerably more depth than the average nutrition study.
The Results — and Why They Matter for Fat Loss
Let's get into the numbers, because this is where macadamia oil earns its place in the conversation.
Inflammation: The hidden enemy of fat loss
Chronic low-grade inflammation is one of the less-discussed blockers of fat loss. When your body is inflamed, it holds onto fat — particularly visceral fat — as part of a stress response. Reducing inflammation isn't just about feeling better; it's a prerequisite for your metabolism working properly.
In the standard diet group supplemented with macadamia oil, CRP (C-Reactive Protein) dropped by 37.7% — a statistically significant result. CRP is one of the most reliable markers of systemic inflammation we have. A reduction that size over just eight weeks is meaningful.
37.7% Drop in CRP (inflammation marker) on standard diet with macadamia oil
15.8% Reduction in lipase (pancreatic marker) on LCHF diet with macadamia oil
60.3% Decrease in ESR inflammation marker on LCHF with macadamia oil (non-significant trend)
The LCHF group supplementing with macadamia oil also saw reductions in ESR (another inflammation marker), fasting glucose, triglycerides, and GGT — though these didn't hit statistical significance, the direction of change was consistently positive across almost every marker.
Pancreatic health: Why lipase matters
Lipase is an enzyme produced by the pancreas. Elevated lipase can signal pancreatic stress or dysfunction — and the pancreas is the organ responsible for producing insulin, which regulates fat storage.
In the LCHF + macadamia group, lipase dropped significantly by 15.8%. On the standard diet, lipase fell 18.8% (though not quite reaching statistical significance). Better pancreatic function means better insulin regulation — which directly supports fat loss.
Cholesterol: The nuanced picture
This is where it gets a little more nuanced, and it's worth being honest about. In the LCHF + macadamia group, both LDL cholesterol and total cholesterol increased (8.2% and 7.4% respectively). HDL — the "good" cholesterol — also rose by 5.8%.
Is rising LDL on an LCHF diet a concern? That's a much longer conversation for another post. What's worth noting here is that the ratio of HDL to LDL is often considered more meaningful than LDL in isolation — and that ratio showed improvement. The triglyceride picture (which many researchers consider more predictive of heart risk than LDL) also improved, falling 1.3% in the LCHF macadamia group and 9.2% in the standard diet group.
Research Source
The Noakes Foundation pilot study supplemented participants with 45ml of macadamia, olive, or coconut oil per day over an 8-week period, tracking five categories of blood markers before and after the intervention across both LCHF and standard diets.
Noakes Foundation / SAMAC (South African Macadamia Growers' Association)
Macadamia vs. Olive Oil: The Uncomfortable Truth
Olive oil has been on a marketing run for decades. It's the cornerstone of the Mediterranean diet. It's in every "healthy eating" listicle ever written. And to be fair, it does have real benefits — particularly extra virgin olive oil consumed cold.
But in this study, olive oil didn't fare well.
| Diet Group |
Macadamia Oil |
Olive Oil |
| LCHF |
Lipase ↓ 15.8% (significant), inflammation markers trending down |
Fasting glucose ↑ 5.4% (significant), GGT ↑ 9.5% |
| Standard Diet |
CRP ↓ 37.7% (significant), lipase ↓ 18.8%, triglycerides ↓ 9.2% |
LDL ↑ 15.1% (significant), total cholesterol ↑ 17.7% |
In the standard diet group, supplementing with olive oil led to a significant 15.1% rise in LDL and a 17.7% increase in total cholesterol. In the LCHF group, fasting glucose rose significantly. These aren't catastrophic findings — but they're not what most people would expect from olive oil, and they're worth knowing about.
Macadamia vs. Coconut Oil: Closer, But Still a Gap
Coconut oil had some genuinely good results — particularly in the LCHF group, where ESR (inflammation) dropped significantly by 47% and HDL cholesterol rose significantly by 8.4%. That's legitimately impressive.
But coconut oil also increased fasting glucose (slightly) and showed a more mixed picture on the standard diet, with GGT and total cholesterol creeping up.
Overall, macadamia oil produced positive changes across a greater number of markers, was more consistent across both diet types, and showed the strongest effect specifically on the inflammation marker that matters most for long-term health: CRP.
Summary: What Macadamia Oil Did Well
-
Biggest CRP reduction of any oil tested on a standard diet (−37.7%, significant)
-
Significant reduction in lipase on LCHF diet, supporting pancreatic health
- Consistent downward trends in fasting glucose, triglycerides, GGT, and amylase across groups
- Did not significantly raise fasting glucose (unlike olive oil on LCHF)
- Did not significantly raise LDL (unlike olive oil on a standard diet)
- Positive effects seen on both diet types — not just one
So — Is Macadamia Oil Good for Fat Loss?
Not in the direct "fat-burner supplement" sense that marketing loves. But metabolically? Yes, and here's why it makes sense.
Fat loss isn't just about calories in and calories out (though that matters). It's about creating the conditions where your body can efficiently burn fat. That means:
-
Low inflammation — macadamia oil's CRP reduction directly supports this
-
Stable blood sugar — macadamia oil didn't spike fasting glucose the way olive oil did
-
Good insulin sensitivity — healthier pancreatic markers mean better insulin regulation
-
Favourable lipid profile — improving HDL and reducing triglycerides supports cardiovascular health alongside fat loss
Swap a pro-inflammatory, blood-sugar-spiking oil for one that actively reduces CRP and supports pancreatic function, and you've changed the metabolic environment your body is working in. That matters — especially over months and years.
✦
Frequently Asked Questions
Everything you need to know about macadamia oil, based on the research.
Is macadamia oil good for weight loss?
Macadamia oil supports the metabolic conditions that make fat loss easier — particularly by reducing inflammation (CRP) and supporting pancreatic health. It is not a direct fat burner, but it is one of the most metabolically supportive cooking oils available. The Noakes Foundation study showed a 37.7% reduction in CRP and improvements in pancreatic markers over just 8 weeks of daily use.
Is macadamia oil better than olive oil?
According to the Noakes Foundation pilot study, macadamia oil outperformed olive oil on multiple health markers. Olive oil supplementation was associated with a significant 15.1% rise in LDL cholesterol on a standard diet, and a significant 5.4% rise in fasting glucose on an LCHF diet. Macadamia oil produced neither of these outcomes, and showed stronger anti-inflammatory results overall.
Is macadamia oil anti-inflammatory?
Yes. The Noakes Foundation study found a significant 37.7% reduction in CRP (C-Reactive Protein) — a primary marker of systemic inflammation — in the group supplementing with macadamia oil on a standard diet. This is consistent with the known anti-inflammatory properties of oleic acid (omega-9) and the emerging research around palmitoleic acid (omega-7), both of which are found in high concentrations in macadamia oil.
Does macadamia oil raise LDL cholesterol?
In the Noakes Foundation study, macadamia oil did not significantly raise LDL on a standard diet. On the LCHF diet, there was a modest 8.2% increase in LDL, accompanied by a 5.8% rise in HDL (good cholesterol) — a pattern some researchers consider more favourable than LDL rising alone. By contrast, olive oil on a standard diet caused a statistically significant 15.1% rise in LDL.
How much macadamia oil should I use per day?
The Noakes Foundation study used 45ml per day — approximately 3 tablespoons. This can be incorporated as a cooking oil, used in salad dressings, added to smoothies, or drizzled over food. Its mild, buttery flavour and high smoke point make it one of the most versatile oils to work with daily.
Does macadamia oil work on a low carb or keto diet?
Yes — and the study tested exactly this. On the LCHF (Low Carbohydrate High Fat) diet, macadamia oil produced a significant reduction in lipase and consistent improvements across inflammation, fasting glucose, and liver markers. Unlike olive oil on LCHF (which raised fasting glucose significantly), macadamia oil was well-tolerated and beneficial. It is a natural fit for LCHF and keto eating patterns.
What is the smoke point of macadamia oil?
Macadamia oil has one of the highest smoke points of any culinary oil — approximately 210–234°C (410–453°F). This makes it excellent for high-heat cooking including roasting, stir-frying, searing, and baking. Many healthy oils (such as flaxseed or unrefined olive oil) oxidise at high temperatures and lose their beneficial properties; macadamia oil maintains stability under heat.
What is macadamia oil made of — and what makes it unique?
Macadamia oil is cold-pressed from macadamia nuts and is predominantly composed of monounsaturated fats — specifically oleic acid (omega-9, approximately 55–60%) and palmitoleic acid (omega-7, approximately 16–22%). This combination is exceptionally rare among culinary oils. Oleic acid is shared with olive oil but at higher concentrations in macadamia oil; palmitoleic acid is found in very few food sources and is associated with insulin sensitivity and metabolic health.
What does palmitoleic acid (omega-7) do?
Palmitoleic acid is a rare monounsaturated fatty acid found in high concentrations in macadamia oil. Emerging research suggests it plays a role in supporting insulin sensitivity, reducing inflammation, and metabolic signalling — making it particularly relevant for fat loss and blood sugar regulation. It is one of the key differentiators between macadamia oil and other commonly used cooking oils, including olive oil.
Is macadamia oil good for cooking?
Yes — macadamia oil is one of the best all-round cooking oils available. Its high smoke point (210°C+), stable monounsaturated fat profile, and mild buttery flavour make it suitable for roasting, sautéing, baking, and use raw in dressings or drizzled over food. It does not impart a strong flavour like coconut oil, and outperforms olive oil for high-heat applications.
Is macadamia oil better than avocado oil?
Both macadamia oil and avocado oil are high in monounsaturated fats (primarily oleic acid) and are excellent for high-heat cooking. The key distinction is palmitoleic acid (omega-7): macadamia oil contains significantly more of this rare fatty acid than avocado oil. The Noakes Foundation study compared macadamia oil against olive and coconut oil, not avocado oil directly — but based on its fat profile and study results, macadamia oil has a compelling case as the most complete cooking oil for metabolic health.
Who is Professor Tim Noakes and why does his research matter?
Professor Tim Noakes is an Emeritus Professor at the University of Cape Town and one of the world's most influential researchers in low-carbohydrate nutrition, metabolic health, and sports science. He founded The Noakes Foundation to advance evidence-based nutritional research. His work has reached millions through his bestselling books and public advocacy for rethinking conventional dietary fat guidelines. The macadamia oil pilot study referenced in this article was conducted by his foundation in partnership with SAMAC (South African Macadamia Growers' Association).
✦
The Bottom Line
This is a pilot study — 60 participants, 8 weeks. It's not the final word on macadamia oil, and no single study ever is. But the signal here is clear enough to pay attention to: across two different diet types, against two well-established competitors, macadamia oil produced better outcomes on more markers than either olive or coconut oil.
For anyone trying to reduce inflammation, improve metabolic health, or create better conditions for fat loss, the case for macadamia oil as your primary cooking oil is stronger than most people realise.
It might be the best oil you're not yet using.
Try Macadamia Oil for Yourself
High-oleic, cold-pressed macadamia nut oil — 45ml a day is all it took in the study.
Shop Macadamia Oil →
