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Macadamia Nuts – High Fat Superfoods – THRIVE
Carbs, Omega-6, and Phytic Acid (Comparison to Other Nuts)
Macadamia are the lowest nut in carbohydrates. They contain only 1 gram of net carb per 200 Calories as compared to nuts like almonds, pistachios, which contain around 5 grams of net carbs for 200 Calories. Steer clear of cashews; they contain 10 grams of net carbs per 200 Calories.
Almost all nuts contain phytic acid, but macadamia are the single exception – by comparison to “data not available,” almonds and cashews are extremely rich in phytic acid, containing about 600 mg per ounce each.
Only two nuts are low in Omega-6: hazelnuts and macadamias. Still, hazelnut oil is about 10% Omega-6, whereas macadamia come in at an incredible 2%! The worst nut oil, in terms of Omega-6 is that of walnuts, clocking in at 53%.
MUFA (Comparison to EVOO and Avocado)
Macadamia oil is the richest natural source of MUFAs at 80%! Olive oil and avocado oil are about 70%; although they do carry the added benefits of polyphenols and a high fsmoke point, respectively.
Macadamia nut oil is only 2% Omega-6. Olive oil and avocado oil are 10-14% Omega-6. Therefore, while you can’t overdose on macadamia nut oil, you can on olive oil and avocado oil if you have a ton
Palmitoleic Acid – Above all else, it is this extremely rare Omega-7 fat
In white blood cells, palmitoleic acid quells inflammation by inhibiting this master genetic regulator of inflammation, NFκB. Clinical and Experimental Pharmacology & Physioloy 2017 https://www.ncbi.nlm.nih.gov/pubmed/28135761
Heart Health – Decreases TAGs and LDL; Increases HDL. In this double-blinded, randomized, placebo-controlled human study, one month of palmitoleic acid supplementation decreased TAGs and LDL and increased HDL. What’s more, palmitoleic acid also decreases, C-reactive protein, the most common laboratory marker of inflammation, by 44%! Journal of Clinical Lipidology 2014 https://www.ncbi.nlm.nih.gov/pubmed/25499944
Diabetes/Insulin Resistance – This review summarizes how PA can improve pancreatic β-cell survival, insulin secretion, and insulin sensitivity, meaning that PA can protect against diabetes, obesity, and metabolic syndrome. Current Drug Targets 2017 https://www.ncbi.nlm.nih.gov/pubmed/26648072
Satiation/Fullness – This rat study showed that palmitoleic acid is even more powerful than the olive oil super fat, oleic acid, at reducing hunger. This is because palmitoleic acid especially raises levels of the fulness hormone cholecystokinin (CCK). Appetite 2013 https://www.ncbi.nlm.nih.gov/pubmed/23376733
Its Own Class of Hormones! A landmark 2008 paper published in one of the world’s three most prestigious journals, Cell, discovered that PA is not only a super fat, but also a powerful and important hormone called a “lipokine”! PA acts at the liver to decrease the production of new fat via de novo lipogenesis (in part by inhibiting the protein SCD-1) and at the muscle to improve insulin sensitivity. This means that the palmitoleic acid has the potential to protect against diabetes, obesity, metabolic syndrome, liver disease, heart disease, metabolic syndrome, and even help you recover your muscle glycogen after a workout! Cell 2008 https://www.ncbi.nlm.nih.gov/pubmed/18805087
Human Clinical Study with Macadamia
In patients with high cholesterol, the added consumption of just 15-30 macadamia nuts per day for four weeks lowers total cholesterol and LDL cholesterol and increases HDL cholesterol. What’s more, the macadamia nut intervention also lowered markers of oxidative stress and chronic inflammation. Journal of Nutrition 2003 & Lipids 2007 https://www.ncbi.nlm.nih.gov/pubmed/12672919 https://www.ncbi.nlm.nih.gov/pubmed/17437143
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student: