The idea of the keto diet is to reduce your carbs and sugar intake so that your body can enter ketosis. When you take away sugar as an energy source, your body turns to using fat, instead. To get to this stage, you will need to severely lower the amount of carbs you have each day.
On a keto diet, it is recommended that you stick to just 20 grams of net carbs a day. Net carbs are the carbs you take in minus alcohol sugars and fibre.
Because of this, those on a keto diet prefer to eat foods with minimal net carbs to help their body stay in ketosis. Replacing the carbs you would usually eat is a high fat and moderate protein diet full of healthier foods.
Macadamia nuts have the highest fat content of any tree nut. That doesn’t make them bad for you; in fact, they’re good for you in the right quantity. Nuts are healthy fats but should still be eaten in moderation. They’re nutrition powerhouses, let us explain why:
The benefits of macadamia nuts
Supporting your neurons – The fats in macadamia nuts are healthy, monounsaturated fatty acids. One of the fatty acids found in their composition is palmitoleic acid, which is also found in the protective coating around your body’s neurons. What this does is protect your brain’s health by fighting off any neurodegenerative diseases and the imbalances caused by mental health conditions.
Supporting your brain health – Macadamia nuts are also high in copper, which is needed to absorb and properly use iron; helping get more oxygen to the brain. You can also find thiamine in these nuts, which is commonly known as B1; a vitamin that is essential for converting carbs into energy.
Supporting your heart – The monounsaturated fatty acids in macadamia nuts are beneficial for your heart, as well as your head. They have been connected to improved blood pressure, reduced inflammation, better heart health, and more.
Supporting weight loss – Perhaps the main reason people start eating macadamia nuts, supporting weight loss is something these nuts can easily do. The dietary fibre within them binds to the water in your body, helping you feel fuller for longer. They also reduce inflammation, which is a huge contributor to weight gain. And, of course, they’re very low in carbs; perfect for low-carb or ketogenic diets.
These are just some of the benefits of macadamia nuts that have been scientifically backed.
A breakdown of the nut
In 28 grams of macadamia nuts (approximately 10 nuts, a standard serving), you can start loading your body with essential vitamins and minerals. Those 28 grams contain 2.4 grams of fibre, and only 1.5 grams in net carbs. Though the fat content seems high at 21.5 grams, for those on keto diets, these nuts are an easy way to get some of your daily fat count.
As for vitamins and minerals, well, there are 12 different ones in macadamia nuts, ranging from selenium and thiamine to magnesium and copper.