Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, weighed in on the benefits of various plant-based milks in a February 1, 2022 New York Times nutrition advice column.

He said that coconut milk, like cow’s milk, is high in saturated fats, but other nut milks have a healthier fat profile. Almond, cashew, and macadamia nut milks, for example, are higher in heart-healthy unsaturated fats, as are soy, hemp, and flax milks. Soy milk provides the same high amount of protein found in cow’s milk, but Willett noted that protein deficiency is not a concern for most U.S. adults.

Willett advised looking out for added sugar in flavored milks, and aiming for less than 10 grams per serving. He also suggested choosing products that are fortified with vitamin D and calcium, although he noted that Americans probably don’t need as much calcium for bone health as they think they do. “When we look at dairy directly, we don’t see that high dairy consumption reduces fracture rates in terms of the evidence,” he said.

Producing plant-based milks is also easier on the environment than producing cow’s milk, which requires large amounts of water and causes high levels of greenhouse gas emissions, Willett said. “It’s important to look at everything through both a health lens and an environmental lens at this point in time,” he said.

Macadamia Milk is Low in Carbs

Macadamia milk is keto-friendly because it is low in carbs. Compared to other nuts, macadamia’s have the lowest fat content and can be enjoyed guilt-free.

Because they are loaded with healthy monounsaturated fatty acids, eating macadamias will help reduce harmful cholesterol levels and provide nutrients to help develop and maintain your body’s cells.

According to a recent study, macadamia nuts can support weight loss… in obese sheep!

Research is yet to determine whether these weight-loss benefits carry over to humans, but it looks promising.

Macadamia Milk May Improve Gut Health

A healthy gut contains healthy bacteria and immune cells that ward off bacteria and viruses. A healthy gut also aids in digestion and helps maintain general health and well-being.

Macadamia nuts (and nuts in general) contain fiber, unsaturated fatty acids, and polyphenols that may benefit your digestion and overall gut health.

Macadamia Milk Boosts Healthy Fats

People tend to shy away from certain foods when they hear the word “fat.” But it’s important to remember there are “good” and “bad” fats.

Macadamia nuts are a great example of a food containing plenty of good fats, monounsaturated fats, to be more specific.

Monounsaturated fats are primarily found in olive oil, nuts, and seeds. Diets high in monounsaturated fats may reduce risk factors for heart disease, decrease inflammation, and improve cholesterol.

Although macadamia milk has up to 5 grams of fat per serving, remember it’s full of healthy fats, not bad ones like saturated and trans fats.

Macadamia Milk May Improve Brain Health

Brain health is crucial for our ability to think, make decisions, problem-solve, and live a long productive life. Studies suggest including nuts in your diet may help ward off dementia and improve cognitive function.

While the study referred to nuts in general, further research has suggested that macadamia nuts may improve brain health and reduce oxidative stress. That’s because they contain antioxidant minerals copper, magnesium, and manganese.

During oxidative stress, there is an imbalance between free radicals and antioxidants in your body. The consumption of antioxidant food sources, such as macadamia nuts may reduce and prevent oxidative stress in the brain.