Nuts and Health
As a culinary ingredient, the macadamia has it all – not only flavour and texture, but nutritional and cholesterol benefits. Macadamia nuts positively burst with monounsaturated fats, protein, carbohydrates, fibre, calcium, magnesium, potassium, phosphorous, iron, thiamine, niacin and riboflavin. They are little powerhouses of energy.
The oil in macadamias contains approximately 82% mono-unsaturated fatty acids, better even than olive oil (73%) and canola oil (63%). The nuts are believed to contain the highest level of palmitoleic acid of any known oil and do not contain any cholesterol. In fact, studies have indicated that a diet enriched with macadamia nuts lowered blood cholesterol by 7%. The same tests indicated that a macadamia enriched diet may have potential benefits in reducing the likelihood of coronory heart disease.
Macadamia nuts have high levels of beneficial oils, and excellent salad and cooking oils are expressed from macadamias. They also produce a fine nut butter. As a protein substitute, it is necessary to use only 60g of macadamias to replace 75g-100g of meat. To ensure that the protein quality is equivalent to meat, use the macadamias with cereal grains such as pasta, rice or legumes, or combine with small amounts of meat or poultry.
Summary of Benefits
- No Cholesterol
- GM free
- High in mono-unsaturated fats
- High in fibre