Are macadamia nuts healthier than almonds?

Learning how to grow macadamia trees helps to appreciate the wonderful nutritional benefits and values; they are often compared to the almond nut. Although macadamia nuts tend to have more monounsaturated fats and antioxidants than almonds, almonds tend to be higher in protein and vitamin E. Incorporating these delicious nuts into your diet in a balanced way will depend on your health goals with a healthy diet, as well as portion control.

Macadamias are a front-runner concerning monounsaturated fats, known to lower *LDL cholesterol*. A study done in 2023 showed that 1.5 oz of macadamias consumed daily decreased heart disease risk by 30%. Macadamias are rich with a creamy texture, but you will pay for it with 204 calories per ounce. Enjoy them on a salad and it offsets some of the calorie intake.

Almonds contain 6g of protein per ounce, which can help repair muscle after exercise. They are rich in vitamin E, which helps protect skin health relative to ultraviolet exposure. I add sliced almonds to my oatmeal not only for the crunch but also to contribute an additional 16% of daily fiber.

Portion control is of utmost importance. A small handful of macadamia nuts (10-12 nut servings) will give you all the perks without the extra calories. In the case of almonds, 23 nuts make a serving. Pre-portioning snacks is a great way to manage the potential for overeating. Many of my clients find it useful to measure their nut servings accurately in a shot glass.

Macadamia nuts contain antioxidants that help combat oxidative stress, while almonds comprise vitamin E which assists with immunity. Alternating between the two in your diet, putting macadamia butter into smoothies or adding almonds into yogurt, each builds a healthy dietary diversity to ensure they individually yield their unique benefits and you don't overconsume either.

Read the full article: How to Grow Macadamia Trees: A Complete Care Guide