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How Macadamias Can Supercharge Your Keto Diet - Blog | Macadamia Nuts, Macadamia Nut Bars & More

How Macadamias Can Supercharge Your Keto Diet

Dani Du Toit -

Macadamia nuts are a great addition to any diet, but they're especially beneficial for people who follow the keto diet. Let’s take a look at how macadamia nuts are the ultimate fuel to supercharge a keto diet and explore ways to add more macadamias to your daily life

Macadamia Nuts Are The Perfect Keto Food

Nuts have a reputation as being the perfect snack food. But not all nuts are created equal. For those on a keto diet, some nuts can contain more carbs than you want. 

Enter the macadamia nut, a high fat, low carb nutritional powerhouse.  

A quick breakdown of the macros in a 1 ounce handful of macadamias (approximately 10- 12 nuts) shows why it’s keto-friendly:

  • Fat = 21 g
  • Protein = 2.2 g
  • Total carb = 3.9 g
  • Dietary Fiber = 2.4g
  • Net carb (total carb - dietary fiber) = 1.5 g

Macadamia nuts deserve the title as “the perfect keto food”. They’re one of the healthiest snacks you can eat on the keto diet (or any diet!). 

What Is The Ketogenic 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. On a keto diet, carbs are generally restricted to less than 50g of net carb per day. 

Proponents of the keto diet claim it has many health benefits such as reducing blood sugar, insulin levels, and body weight.

Macadamias Can Boost Your Heart-Healthy Fats

When making fat your primary fuel, choose one that will protect your heart and boost your brainpower. Macadamias are a rich source of monounsaturated fat (MUFA). Research has shown that MUFAs can help lower LDL (“bad”) cholesterol and blood pressure, decrease inflammation, and reduce your overall risk of stroke and heart disease. 

They’re An Antioxidant Powerhouse

Macadamias are loaded with two especially powerful free radical-busting antioxidants: flavonoids and tocotrienol (a form of vitamin E). These antioxidants can repair and restore damaged cells, reduce inflammation, and fight chronic diseases like cancer, heart disease, and Alzheimers. 

They Are Rich In Fiber And Performance-Enhancing Nutrients

Macadamias are a rich source of fiber and several key nutrients that benefit your body and mind:

  • Fiber. They are a good source of fiber that will not only help you feel full, but can also feed your good gut bacteria and promote a healthy gut microbiome.
  • Manganese: One 1 oz handful contains 58% of your daily value of manganese that is critical for bone health.
  • Copper: One 1 oz handful contains 11% of your daily value of copper. It supports collagen production, blood health, and many other functions.  
  • Magnesium: One 1 oz handful contains 9% of your daily value magnesium that supports a wide variety of functions including brain and heart health, nerve function, and energy production.  
  • Palmitoleic Acid: This lesser-known Omega 7 fatty acid may protect against oxidative damage and helps support skin health. 

Fuelling Your Keto Lifestyle With Macadamias

Not only are macadamias a keto superfood, but they also happen to be super delicious and satisfying! Macadamias are known for their buttery flavor and creamy texture, thanks to all those heart-healthy MUFAs. They’re also high in protein and fiber, which means they will satisfy your hunger and keep you feeling full for longer. 

Ready to add these nutrient-dense nuts to your daily life? Here are some easy ways:

Macadamia Snacks

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. Find your favorite dry-roasted macadamia snack

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. Each bar contains 2-3g net carbs. 

Macadamias In Your Meals

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. Or you can check out one of our favorite recipes, which uses crushed macadamias to add a nutrient-dense crunch to baked mahi: Baked Mahi Mahi with Macadamia Crust.

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. The extra antioxidants, healthy omega fatty acids, fiber, and nutrients contained in macadamias will supercharge your snacking and set you on the path toward crushing your health goals!