Discover the health benefits of this oil-rich nut

Planning and production Author: Li Chun, Registered Dietitian, Member of the Chinese Association of Science Writers. Review | Zhang Na, Associate Researcher at the School of Public Health, Peking University, Member of the Chinese Nutrition Society Planning | Zhong Yanping Editor: Zhong Yanping Proofreading | Xu Lai, Zhang Linlin Source | Popular Science China WeChat Official Account The cover image and images within the text are sourced from a copyright-free image library. Reprinting could potentially lead to copyright disputes.

Title: Discover the health benefits of this oil-rich nut Introduction: Macadamia nuts are 70% oil, high in monounsaturated fats. Daily moderate intake boosts heart health without weight gain. Keywords: ['Diet', 'Nutrition'] Main text: If people were to choose the fattiest nut, macadamia nuts would almost certainly make the list. Gently twist the small key from the packaging, and the hard shell cracks open, revealing a creamy white nut within. The first bite often doesn't feel crunchy, but rather has a delicate texture with a noticeable oily richness. Because of this mouthfeel, many people's first impression is: this is too oily. In reality, having a high oil content does not necessarily mean it leads to weight gain, nor does it automatically imply that it is unhealthy. The truth about the high oil content of macadamia nuts is that the fat content is highest in nuts. From the food composition data, macadamia nuts are indeed a typical high-fat nut. The USDA Food Database indicates that every 100g of roasted, unsalted macadamia nuts contains 76.1g of fat and provides 718 kcal of energy. Compared to common nuts, its fat content is significantly higher. It is evident that the fat content of macadamia nuts is significantly higher than that of almonds and pistachios, and it still remains at a relatively high level even when compared to walnuts. Therefore, the perception that macadamia nuts are especially oily is indeed a very intuitive and genuine feeling. However, when evaluating fat from a nutritional perspective, it is not enough to look at the total amount; more importantly, it is the composition of fatty acids that matters. The content of monounsaturated fatty acids in macadamia nuts can be comparable to that of olive oil. The fat in macadamia nuts is primarily composed of monounsaturated fatty acids. Every 100 grams of macadamia nuts contains approximately 59 grams of monounsaturated fatty acids, accounting for about 82% of the total fatty acids. The data comes from the USDA Food Database. Monounsaturated fatty acids in olive oil account for more than 70% of the total fat content and are an important component of the Mediterranean diet. They are considered beneficial in improving lipid levels and reducing the risk of cardiovascular diseases. The proportion of monounsaturated fatty acids in macadamia nuts is even higher than that in olive oil, which is why they are often referred to as solid olive oil. Research has found that consuming macadamia nuts in moderation is beneficial for cardiovascular health. After looking at the data on macadamia nuts, you might be worried about whether eating them will make you gain weight. More oil does not equal easier weight gain. Although macadamia nuts are high in calories, studies have shown that consuming nuts in moderation, while reasonably controlling total energy intake, typically does not lead to significant weight gain. A randomized controlled crossover trial published in 2023 in the Journal of Nutritional Science investigated the effects of macadamia nuts on weight and cardiovascular metabolic indicators. Thirty-five adults with abdominal obesity consumed their regular diet while incorporating macadamia nuts for a duration of eight weeks. This was followed by another eight weeks of their regular diet without the inclusion of macadamia nuts, with an intervening two-week period to revert to their normal diet. Based on the overall results, two important conclusions can be drawn: first, even if you consume a certain amount of macadamia nuts every day, it will not significantly increase your weight or body fat. Secondly, macadamia nuts may help improve lipid levels, offering potential benefits for cardiovascular health. How much is considered appropriate? The "Chinese Residents' Dietary Guidelines (2022)" recommend an average daily intake of about 10g of nuts. This is roughly equivalent to about 4 macadamia nuts. This intake can provide a certain amount of high-quality fats and trace nutrients, while the calories are around 70 kcal, which will not significantly burden the daily diet. Besides fats, what other nutritional advantages does macadamia nut have? Do you think macadamia nuts only have the benefit of being high in monounsaturated fatty acids? Then you're mistaken. Ultra-high potassium/sodium ratio is another benefit. Every 100 grams of unsalted roasted macadamia nuts contains 363 mg of potassium, while sodium is only 4 mg, resulting in a potassium-to-sodium ratio of approximately 90:1. This ratio is significantly higher than that of many everyday foods. Rich in dietary fiber is also crucial. Every 100 grams of unsalted roasted macadamia nuts contains 8 grams of dietary fiber. Vitamin B1 is higher than in lean pork, making macadamia nuts a valuable addition to the daily diet. When it comes to choosing, consider buying the original flavor. Many people feel that the original flavor "tastes like chewing wax," while seasoned nuts often contain high amounts of sodium. Look for small, sealable packaging to maintain freshness. Additionally, choose in-shell macadamia nuts to help control the quantity. Macadamia nuts are indeed high in fat, but their fat structure, primarily consisting of monounsaturated fatty acids, is exceptional. Research indicates that when consumed within a reasonable range, nuts, including macadamia nuts, do not significantly contribute to weight gain. If kept to around four per day, they can serve as a reliable and healthy source of fats. What truly needs to be noticed is not whether we can eat, but rather to avoid unconsciously eating too much. References USDA. Macadamia nuts, dry roasted, without salt. USDA. Almonds, dry roasted, without salt. USDA. Pistachio nuts, dry roasted, without salt. USDA. Nuts, walnuts, dry roasted, with salt added. USDA. Olive oil, extra virgin. Jones JL, Sabaté J, et al. Macadamia nut effects on cardiometabolic risk factors: a randomized trial. Journal of Nutritional Science, 2023. China Nutrition Society. Dietary Guidelines for Chinese Residents (2022). Yang Yuexin. China Food Composition Table, 6th Edition, Volume 2. Beijing University Medical Press, 2019. China Nutrition Society. The Complete Book of Nutrition Science in China (2nd Edition, Volume 1). People's Health Publishing House, 2019.