Macadamia nuts are one of the "healthy nuts". Here are 5 scientific reasons why.

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June 28, 2024

Don't eat a lot of nuts... but maybe you kinda miss them? I know I do.

It's so much work to soak and dehydrate them at home (to get rid of the antinutrients). It's easier to just not buy them at all. If you want to purchase presoaked nuts, they're hard to find and prices can be crazy. And then of course there are PUFAs to consider.

I mean, don't you wish almonds didn't have a 2010:1 omega 6/3 ratio? Don't you wish walnuts weren't so ridiculously high in PUFAs? Don't you wish Brazil Nuts didn't have so many oxalates?

Enter macadamia nuts...

Macadamia Nuts are low in antinutrients and omega 6. They are a healthy nut.

Check out how they compare to popular nut options:

I mean, macadamia nuts undoubtedly come out of top.

Avoid antinutrients, PUFAs, and high omega 6 for the best health possible.

Here's an overview of what each is and why you should avoid it:

PUFAs

PUFAs, or Polyunsaturated Fatty Acids, are a type of fat molecule composed of more than one double bond in their backbone. They are commonly found in many foods, especially vegetable oils like soybean, sunflower, and corn oils. While these fats are essential for our body in certain amounts (since our body can't produce them on its own), the modern Western diet has a disheartening imbalance of these fats, which can have potential health consequences (especially when PUFAs are oxidized): inflammation, oxidative stress, suppressed thyroid function, increased risk of heart diseases and certain cancers, and more.

Lectins

Lectins are part of a plant's defense. It keeps the seeds from being eaten by insects and animals so the plant can reproduce. Lectins are a protein, and they're sticky. They will stick to the intestinal lining and create inflammation and can lead to leaky gut syndrome. Lectins are also associated with insulin resistance and metabolic syndrome.

Oxalates

Oxalates are chelators. They bind to calcium and then you (usually) poop them out. If oxalate does not bind to calcium and you don't have enough liquid in your pee, then kidney stones will form. Oxalates can cause stress and cellular damage in your body. They can trigger inflammation, steal minerals, and destroy connective tissue. An oxalate overload can lead to a host of problems like kidney stones, arthritis, joint pain, and osteoporosis.

Phytic Acid

Phytic acid is an antinutrient. It's an organic acid that binds phosphorous within. It's found mostly in the bran or hulls of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared nuts and whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects.

Omega 6/3 Ratio

Omega 3 and omega 6 are essential fatty acids (also in the PUFA category) necessary for your health, and they can only be obtained through food. But, when eaten out of proportion, it can cause a plethora of chronic health issues: inflammation, heart disease, diabetes, obesity, arthritis, asthma, depression, fatigue... the list goes on and on. The modern American diet typically provides a shocking 20:1 omega 6/3 ratio. But, humans should eat a 1:1-4:1 ratio. We can only do this by being aware of our food choices.

Soaking nuts can remove antinutrients... but it's time consuming.

Soaking nuts, grains, seeds, and beans has been commonplace in indigenous cultures around the world for thousands of years. It's just what they do. It's likely a result of paying close attention to how your body feels (which is sadly getting lost in the modern word --- there's a pill for that, right?).

Antinutrients are naturally in a nut for preservation. It helps prevent sprouting until the conditions are right - moist, warm, and slightly acidic. Proper preparation of nuts imitates the process that slowly occurs in nature (more on that below).

How to soak nuts:

Put raw nuts in warm, salted water. You can add a little lemon juice or fermented whey to make the water acidic, too.
Let them soak. The more the antinutrients, the longer you need to soak them to remove 100% of the antinutrients. Almonds should be soaked for a 8-24 hours. But, macadamia nuts only need 1-2 hours of soaking because of the low levels of antinutrients. Once soaked, you can eat them wet. Make hummus or add them to sauces. You can also re-dry them back into a crunchy nut for storage or snacking.
To dehydrate, spread the nuts on a tray (salting them if you'd like) and keep them between 110-150F. This can be in an oven, a dehydrator, or in the sun! This should take 12-24 hours. You know they're done when they're completely dry and crispy.
Store in an airtight container.

The process of soaking nuts neutralizes phytic acid and enzyme inhibitors. Vitamin content increases, particularly B vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption.

In short, soaking nuts makes them more nutritious!

Miller's is now offering Raw Hawaiian Macadamia Nuts.

We have a direct connection with Ohana Farms, on the big island of Hawaii. They absolutely share our values. The use organic and regenerative farming practices and have an extreme attention to detail. They carefully dehydrate the nuts low and slow to preserve all of the nutrition.

We'll offer raw Hawaiian macadamia nuts for a limited time. If you love them and order them regularly (which I hope you do), we'll keep them around. So, if you're interested, add some to your next order now!

Mmmm... nothing beats the earthy flavor and crunch of a nut.

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References

From farm to fork: Understanding the value of sustainable pork

Raising Pork the Old-Fashioned Way: Miller's Bio Farm's Commitment to Quality At Miller's Bio Farm, we're not trying to reinvent the wheel, we're bringing back the farming practices that sustained communities for generations. As an Amish farm, we understand that good stewardship of the land and animals isn't just about business; it's about honoring creation and providing wholesome food for families. When you buy pork from us, you're getting more than just meat. You're getting the result of careful, intentional farming that puts the well-being of our animals, our land, and your family first. Let's be honest: most grocery store pork comes wrapped in pretty words like "natural" and "humanely raised," but these labels often don't mean much. It's easy to put nice words on a package, much harder to actually do the work of raising animals properly. We'd like to show you how we do things differently here at Miller's Bio Farm. What Makes Our Pork Different Good pork starts with good practices. For us, that means healthy soil, happy animals, responsible harvesting, and thoughtful management of everything that happens on our farm. Here's what that looks like in practice: Pasture-Raised the Way Nature Intended Pigs aren't meant to spend their lives standing on concrete in windowless buildings. They're curious, intelligent animals that need fresh air, sunshine, and room to express their natural behaviors, rooting in the dirt, foraging for food, and socializing with other pigs. On our farm, hogs live outdoors on pasture in the woods where they can do exactly that. We move them regularly to fresh ground, which keeps them healthy and gives the land time to rest and regenerate. This practice, sometimes called rotational grazing is farming wisdom that's been passed down for centuries. When pigs root and forage on fresh pasture, they're naturally fertilizing the soil and helping plants grow back stronger. The land becomes more fertile season after season, storing carbon and building topsoil instead of depleting it. No chemical fertilizers needed, just pigs doing what pigs do best. This kind of farming takes more work than confining animals in one place, but it produces better results for everyone involved: healthier pigs, healthier land, and better tasting pork. Raising Animals with Respect Our approach to animal care reflects our values as an Amish farming community. We believe animals deserve to be treated with dignity and respect throughout their lives. Processing with Care When harvest time comes, we work with a small processor who shares our commitment to humane treatment. Our animals are handled calmly and respectfully, with immediate stunning to ensure they feel no distress. This isn't just the right thing to do, it also affects meat quality. Animals that are stressed at slaughter produce tougher, less flavorful meat. Properly handled animals yield tender, delicious pork that you can taste the difference in. Studies also confirm what traditional farmers have long known: animals raised on pasture produce meat with better nutritional profiles, including higher omega-3 fatty acids and more vitamins. Wholesome Feed, No Shortcuts We raise heritage breed pigs, traditional breeds known for their hardiness and flavor. These animals thrive on pasture with supplemental non-GMO grain, and they don't need antibiotics or growth hormones to stay healthy. In industrial pork production, antibiotics are mixed into feed daily to prevent disease in overcrowded conditions. This practice is creating drug-resistant bacteria that threaten public health, a problem we don't contribute to. Our pigs build strong immune systems naturally through good nutrition, clean living conditions, and low-stress environments. It's the way farming worked for centuries before shortcuts became the norm. Caring for God's Creation As stewards of the land, we take seriously our responsibility to leave it better than we found it. That's not just good farming, it's part of our calling. Building Soil, Not Destroying It Industrial agriculture depletes soil through intensive tilling, chemical dependence, and continuous monoculture cropping. This approach might boost short-term production, but it's not sustainable. We farm differently. Our rotational grazing actually improves soil health year after year. As pigs move across pasture, they naturally incorporate organic matter into the ground. Rest periods allow plants to regrow with deeper roots, which prevents erosion and captures carbon from the atmosphere. The result is living, fertile soil teeming with beneficial microorganisms soil that produces nutritious forage without synthetic inputs. Handling Waste Responsibly Large scale pig operations often store waste in enormous lagoons that leak pollutants into water supplies and release harmful gases into the air. These systems create environmental and health problems for surrounding communities. Our approach couldn't be more different. Because our pigs are spread across pasture and woodlands in manageable groups, their manure distributes naturally as valuable fertilizer rather than concentrating into a waste problem. When winter weather requires us to bring pigs into shelter, we bed them deeply with straw or wood shavings. This creates a composting effect that safely breaks down manure without environmental contamination. We also plant diverse pasture species specifically chosen to absorb nutrients and maintain ecological balance. Not all pigs like to go in the open shelter in the winter time and that's perfectly fine with us! The Real Story Behind Your Pork Chop Many people wonder which type of meat is most environmentally friendly. The truth is, it's not so much about whether you're eating pork, beef, or chicken, it's about how that animal was raised. Take beef as an example. You've probably heard that cattle are terrible for the environment. That criticism applies to feedlot operations where thousands of cattle are confined in small spaces and fed grain-heavy diets. But cattle raised properly on well managed pasture actually improve the land and sequester carbon. The animal itself isn't the problem; the farming method is. The same principle applies to pork. Factory farmed pork has serious environmental and ethical problems. Pasture raised pork from a regenerative farm like ours is a completely different product. One challenge specific to pork is that pigs need grain as part of their diet, they can't survive on grass alone like cattle can. This means sustainable pork production requires access to sustainably grown grain, ideally non-GMO corn and soybeans from farmers practicing regenerative agriculture. On our farm, we're committed to sourcing feed from responsible growers who share our values of soil health, biodiversity, and chemical free farming. What You're Really Buying When you purchase pork from Miller's Bio Farm, you're not just buying bacon or pork chops. You're supporting a way of farming that's been proven over generations, one that respects animals, regenerates land, and produces genuinely nutritious food. We're proud to raise pork the right way, even though it's more work. Because at the end of the day, that's what good stewardship looks like. And that's something worth bringing home to your table. Check out our: ✔️Corn & Soy Free ✔️ Vaccine, Drug, GMO-Free ✔️Heritage Breeds ✔️Woodland Raised PORK COLLECTION HERE: https://millersbiofarm.com/sto...