Eating macadamia nuts every day — even if it adds about 97 extra calories — doesn’t make you gain weight or body fat if you're overweight and have belly fat. So, these nuts can be part of your diet without messing up your body shape.

Eating macadamia nuts every day — even if it adds about 97 extra calories — doesn’t make you gain weight or body fat if you're overweight and have belly fat, so they can be part of your regular diet without messing up your body composition.

Eating macadamia nuts for 15% of your daily calories boosts a healthy fat called palmitoleic acid in your diet and in your blood, showing your body is actually using the good fats from the nuts.

Eating macadamia nuts every day for two months might slightly lower bad cholesterol in people who are overweight or obese — but the change is pretty small and might not make a big difference.

If people who are overweight or obese swap about 15% of their daily food calories with macadamia nuts for 8 weeks, it doesn’t seem to change their blood sugar or insulin levels in any noticeable way.

Eating macadamia nuts might help lower cholesterol more in people who are overweight but not obese, especially if they have less body fat, compared to those with more body fat or obesity.