Why Nutritionists Love Macadamias

Macadamias have long been a favourite for their buttery taste and crunchy texture — but it turns out they’re just as good for your body as they are for your taste buds.

A recent Martha Stewart article gave macadamias the nutritional spotlight, and we couldn’t agree more with what they had to say. Registered dietitian Marissa Meshulam broke down why macadamias are a standout among nuts, from their heart-healthy fats to their impressive antioxidant profile. And we’re proud to say all of our macadamias are grown right here on the Southern Great Barrier Reef — carefully nurtured from orchard to snack pack.

So, what makes macadamias such a smart choice?

The health benefits are backed by science

Macadamias are rich in monounsaturated fats (the same ones found in olive oil), which have been shown to reduce inflammation and support heart health. They also contain flavonoids and tocotrienols, two powerful antioxidants that help protect cells from damage. And thanks to their soluble fibre content, they can also help feed the good bacteria in your gut.

As Marissa Meshulam points out, macadamias are especially helpful for supporting brain health. “Our brains are made of fat — so eating the right kind of fat is incredibly important,” she explains.

Why we offer a 30g range

You’ve probably heard that nuts are good for you — but did you know there’s a recommended daily intake? According to Nuts for Life, Australia’s leading voice on nut nutrition, just 30g of nuts per day (about a handful) can have a big impact on your health.

Their 2023 report revealed that: (3)

• A daily 30g handful of nuts can reduce the risk of coronary heart disease by 25%

• It’s linked to a 22% lower risk of death from cardiovascular disease

• It can help reduce your risk of dying from cancer and all causes

• It’s associated with better weight management (2)

If every Australian hit that 30g target daily, the country could save $980 million in healthcare costs each year — with $281 million in savings tied to a drop in heart disease alone. (1)

And yet, just 2% of Australians currently meet that target. The average daily intake is only 4.6g — far below what’s needed for meaningful health benefits.

That’s exactly why we created our 30g snack pack range. It’s a simple, ready-to-go portion that makes healthy snacking easy, whether you’re at work, on the go, or packing a lunchbox.

How to enjoy your daily handful

If you’re not sure where to start, here are a few of our favourite ways to enjoy macadamias:

• Sprinkle them over a salad for extra crunch

• Pair them with fresh fruit for an afternoon snack

• Toss a pack into your bag for a nutritious on-the-go option

• Mix them into baked goods like muffins or banana bread
  

The bottom line?

A small handful of macadamias each day can do a world of good. They’re delicious, satisfying, and — most importantly — packed with nutrients that support your long-term health. Whether you’re focused on heart health, weight management, or just want to snack smarter, that daily 30g is a great place to start.

Macadamias: one of life’s little joys — and a very good habit to get into.

References: (from Nuts for Life)

1. KPMG, as commissioned by Nuts for Life. The health and economic impact of increased nut consumption in Australia: The evidence base to support elevating daily nut consumption among Australians. July 2023.
2. AIHW (2021) Disease expenditure in Australia 2018-19. Available online.
3. Nishi, S.K., et al., Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials. Obesity Reviews, 2021. 22(11): p. e13330.
4. Balakrishna, R., et al., Consumption of nuts and seeds and health outcomes including cardiovascular, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Adv Nutr, 2022. 13(6): p. 2136-48.