Are macadamia nuts healthy? Understanding the power of good fats

In recent years, the conversation around fats and their impact on health has shifted. Once misunderstood, fats are now recognised as essential for brain health, hormone regulation, and even heart health, provided we’re choosing the right kinds. Among the healthiest sources of these ‘good fats’ are macadamia nuts and macadamia oil, along with well-known staples like avocados.

Love Macadamia, the global movement powered by the World Macadamia Organisation (WMO), is on a mission to help people rethink fats and discover why macadamias deserve a place in everyday diets.

lifestyle

Why you crave sugar in the morning—and how to stop it naturally

"Macadamias are naturally rich in monounsaturated 'good fats', including Omega-9,the same type of fat found in olive oil. The best part? Unlike some so-called ‘superfoods’ that feel tricky to work into everyday meals, macadamias are deliciously versatile," says Jillian Laing, CEO of the WMO.

Macadamias contain around 78% monounsaturated fat, one of the highest proportions of any tree nut. This unique fat profile is linked to:

Supporting heart health by increasing good HDL cholesterol and reducing bad LDL cholesterol.
Balancing blood sugar levels, which is particularly relevant as more South Africans are looking for ways to support healthy lifestyles.
Reducing inflammation in the body, which plays a role in long-term well-being.

Locally, more people are becoming aware of the importance of food choices in supporting overall well-being. With lifestyle-related health concerns like heart disease and diabetes affecting many families, making simple swaps, such as replacing less nutritious snack options with nutrient-dense, whole foods like macadamias, can make a meaningful difference.

Tips for enjoying macadamias as part of a healthy lifestyle

Snack smart: Replace highly processed snacks with a small handful of raw or roasted macadamias. Their healthy fats and fibre keep you satisfied for longer.
Cook with macadamia oil: With its mild flavour and high smoke point, macadamia oil is ideal for roasting vegetables, grilling fish, marinating meat, or drizzling over salads.
Add crunch to meals: Sprinkle chopped macadamias over oats, yoghurt, salads or stir-fries for added texture and nutrition.
Balance your fats: Replace sources of saturated and trans fats (such as processed meats, deep-fried foods, and margarine) with healthy fats from whole foods like macadamias.

Yes, macadamias are healthy. Their exceptional fat profile, combined with vitamins, minerals, and antioxidants, makes them a powerful ally in promoting heart health and overall well-being.

“Good health is about balance,” Laing concludes. “By understanding and embracing good fats like those in macadamias, we can make small, everyday choices that have a big impact on our wellbeing.”