A great snack option for people with diabetes or elevated blood glucose levels is macadamia nuts. On their own, they are a low-glycemic index, high-monounsaturated-fat snack that tastes great.
Additionally, in order to help lower the glycemic index of other meals and snacks that contain carbohydrates, they are the perfect food to pair with them.
Blood sugar levels and macadamia nuts
Eating macadamia nuts has been demonstrated to have a positive impact on blood sugar levels because they only contain negligible amounts of carbs.
Because the fat, protein, and fiber they contain slow down digestion, which in turn decreases the release of glucose from meals containing carbohydrates, they help lower the glycemic index of a meal or snack that contains carbohydrates. This reduces the meal or snack’s glycemic index.
Type 2 diabetes and macadamia nuts
Studies have indicated that eating nuts may help people with type 2 diabetes lower their blood glucose levels. Nutrients, fat, fiber, and polyphenols included in nuts like macadamias may help increase insulin action. This indicates that blood glucose levels do not rise as much as they otherwise would after consuming nuts like macadamias.
Nutty macadamias and weight reduction
Macadamia nuts are high in healthy fats, thus consuming them may aid people who are trying to lose weight. Macadamia nuts are also a great source of manganese, thiamin, dietary fiber, and copper in one meal.
Nutritional information on macadamia nuts
Macadamia nuts contain a higher percentage of total fat than other well-known nuts like cashews, walnuts, and almonds. There are 38 grams (g) of fat in a 50-gram bag of macadamia nuts.
Conversely, monounsaturated fat, which is good for human health, makes up about 80% of the fat in macadamia nuts.
Furthermore, several varieties of monounsaturated fatty acids (MUFAs) found in these nuts are not readily available in many other foods.
Glycemic index is low for macadamia nuts, just like it is for other kinds of nuts. Because of its various health benefits, macadamia nuts are a great complement to any diet.
Advantages of macadamia nuts for health
1. They reduce the risk of heart disease development
Studies have shown that eating any type of tree nut lowers triglycerides, low-density lipoprotein cholesterol (often referred to as “bad” cholesterol), and total cholesterol.
Reducing the consumption of saturated fats and increasing the consumption of monounsaturated and polyunsaturated fats, like those found in nuts, can raise levels of high-density lipoprotein (HDL), sometimes referred to as “good” cholesterol.
2. They include an abundance of different kinds of antioxidants
Macadamia nuts, like the majority of other nut varieties, are a great source of antioxidants. Unstable substances called free radicals have the potential to harm cells and increase the risk of conditions including diabetes, Alzheimer’s disease, and heart disease.
Free radicals are removed from the body by antioxidants, reducing their detrimental effects. Furthermore, macadamia nuts contain some of the highest concentrations of flavonoid antioxidants of any tree nut.
This antioxidant with anti-inflammatory properties also helps lower cholesterol. Furthermore, this nut contains a high concentration of tocotrienols, a form of vitamin E that is rich in antioxidants and may help lower cholesterol.
The results of a study even suggest that these compounds may offer some protection against brain diseases and cancer.
3. There may be a heart disease risk reduction with macadamia nuts
Studies show that eating 0.3 to 1.5 ounces (8 to 42 grams) of these nuts daily will lower LDL (or “bad”) cholesterol by up to 10% and total cholesterol by the same amount.
It’s interesting to note that a diet high in macadamia nuts lowered LDL levels almost as much as the American Heart Association’s recommended low-fat, heart-healthy diet. Studies done on people who already had high cholesterol levels provided evidence for this.
Furthermore, studies indicate that consuming 1.5 to 3 ounces (42–84 grams) of macadamia nuts on a regular basis may significantly reduce inflammatory indicators. The positive effects of macadamia nuts on the cardiovascular system may be attributed to their high level of monounsaturated fat, according to research.
Consuming this nut is linked to better cardiovascular health and a lower chance of deadly heart attacks and strokes, according to growing research.
4. It might enhance digestive health
Eating macadamia nuts improves digestion and the overall health of the digestive tract due to their high fiber content. Like most other nuts, macadamia nuts contain soluble fiber that can function as a prebiotic, meaning it may support the growth of beneficial bacteria in the digestive tract.
Short-chain fatty acids including acetate, butyrate, and propionate are produced by these helpful bacteria in succession. Because of their anti-inflammatory qualities, these acids may offer protection against conditions like ulcerative colitis, irritable bowel syndrome (IBS), and Crohn’s disease.
Consuming meals rich in short-chain fatty acids may reduce the risk of obesity and diabetes, according to some research.
Read Also: Can People with Diabetes Drink Coke Zero?
Consequences of Consuming Macadamia Nuts
1. Avoiding tree nuts is advised for those with nut allergies
Tree nut allergies are a highly serious and sometimes fatal illness. In many cases, inhaling even the smallest particles of the item they are allergic to—like nuts—can cause an allergic reaction. Anyone with a nut sensitivity should stay away from macadamia nuts completely.
Eating nuts is not advised for those who live in the same home as someone who is allergic to them. This is due to the potential for unintentional touch or cross-contamination to expose them to traces of nuts.
2. They contain a lot of calories
A cup of macadamia nuts, or 132 grams, has around 950 calories. This could account for over half of an individual’s daily caloric needs. However, one ounce (oz), or 28.4 grams, is commonly used to measure a serving of macadamia nuts. This is not even close to a cup.
One ounce, or about ten to twelve nuts, makes up a serving size of 200 calories. Inadvertent overeating may be avoided by using a food scale, counting the nuts, and setting a consumption limit of the recommended amount.
One strategy to reap the benefits of foods high in fat and/or calories without adding extra calories or fat to one’s diet is to consume macadamia nuts instead of other high-fat or high-calorie foods. For example, people may add a few macadamia nuts to a salad instead of the bacon or croutons that are typically added.
In summary
Those with diabetes who do not have a macadamia nut allergy can frequently eat them. Research has shown that they might, among other things, help prevent hunger, lower the risk of heart disease, and protect the brain.
A lot of people use macadamia nut oil in their cooking because of its high content of healthy fats. In salads, nuts can also be used in place of higher-fat options like croutons. But diabetics should be mindful that these foods are heavy in calories.
A complete food, macadamia nuts are high in healthy fats and a range of vitamins and minerals. They offer a plethora of potentially advantageous health benefits. Nevertheless, they should be taken in conjunction with other complimentary lifestyle changes as they are not a cure-all for health issues.
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