Munching on Makhana (Fox Nuts): Nutritious Snack
Table of Contents
Makhana, or Fox nuts, are lotus seeds and an ancient Indian snack. Fox nuts are harvested from a plant called Euryale Fox, a very common lotus in Eastern Asia. These are often complemented in many Indian sweets, curries, etc.
Nutritious benefits of Makhana:
Not only are makhanas known for their taste and ease of consumption, but their nutritious value is of utmost importance as well.
1. Fox nuts are low in sugar, with around 0.1 grams of sugar, 9.7 grams of protein, 0.1 grams of fat, 76.9 grams of carbohydrates and 14.5 grams of fiber per 100 grams of Makhana. This high protein content helps one to regulate frequent cravings and, hence, can benefit one in weight loss.
2. The amount of protein is relatively high and comparable with 13 grams of proteins available from an egg. Therefore, a bowl of Makhana could be an excellent alternative for vegetarians.
3. Makhanas are an essential source of calcium, magnesium, potassium and phosphorus in reasonably substantial amounts. Calcium is a micronutrient needed for bone health and teeth. In contrast, magnesium is required for metabolism as it is a co-factor in the body’s varied anabolic and catabolic biochemical reactions.
4. Foxnuts are known to have a relatively lower glycemic index. Therefore, it ensures that glucose is released into the blood more slowly, thus keeping one full for an extended period, preventing over-eating.
5. Even though negligible, a few vitamins are also present in fox nuts.
From the nutritional breakdown, we can understand that makhanas are good for weight loss.
Makhana in Weight Loss:
Weight loss is possible mainly in a few different ways:
1. One is food consumption in a calorie deficit manner, that is, consuming a calorie count less than the optimal calorie needed by the body’s normal functioning.
2. Second is eating high-fiber food options. Dietary fiber options help reduce the appetite and maintain a healthy gut bacteria population. Hence, fox nuts can be used for weight loss, especially for those trying to target their belly fat area.
3. The low-fat content in fox nuts ensures that the body breaks down the already present fat reserves stored in the body, thus promoting weight loss.
4. Additionally, makhanas are low in cholesterol and are gluten-free.
In this 21st century, where most of the youth are becoming gluten resistant, and the rest try and voluntarily avoid gluten from their daily diet, Makhana poses a tremendous munchable option. Gluten is a protein constituent in wheat, barley and rye. Gluten consumption often irritates the gut health of people allergic to gluten, hence leading to celiac disease. Therefore, as fox nuts are originally gluten-free, one can easily consume makhanas instead of spending vast amounts on special gluten-free bread, pasta, noodles, etc. The mid-day cravings we often experience can be easily curbed by a bowl of lightly roasted makhanas. The makhanas could also be tossed in a teaspoon of ghee, which would contribute to the diet’s good fats and high fiber and protein content from the Makhana itself. This high protein and fiber content gives one the feeling of “being full”; hence, the recurrent overeating tendency is checked, thus contributing to organic weight loss.
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How to incorporate Makhana in the regular diet for weight loss:
To incorporate makhanas as a daily part of snacks, one can consider having either of the following options-
1. Soaked overnight in water: Fox nuts can be soaked overnight. The nuts soak up the water and puff up. They can be eaten raw or added to curries, soups, etc.
2. Roasted with Ghee: This is one of the most favourite alternatives for children who used to be previously addicted to packaged chips. Ghee is an excellent source of healthy fats. Hence, fox nuts roasted with minimal ghee could be a nutritious bowl.
3. Makhana filling in paratha/chapattis: Parathas, an integral part of Indian breakfast-lunch-dinner, is logical to include Makhana in the paratha itself. The makhana nuts can be ground using a mixer grinder, and the powder can be easily mixed with the Atta/flour to prepare delicious and nutritious parathas. This makhana ground powder can also be stored for weeks without the risk of spoilage.
4. Makhana in raita: Raita is made initially with curd and different fruits and vegetables. But when one runs out of vegetables like cucumbers or fruits, they can be easily replaced with fox nuts. It would be a bowl of high probiotics, nutrition, and a substantial amount of healthy fats. Curd is one of the best domestic probiotic sources and helps replenish gut bacteria.
Culinary uses of Makhana
Makhana is a plethora of ingredient which can be used in a variety of culinary recipes. From tasty snacks to rich desserts, here are a few most popular ways to eat makhana
Snack of Roasted Makhana
Makhana roasted in the oven is healthy and delicious snack choice. Mix makhana with some oil and the spices you like and then bake until they are crisp. You can enjoy them as a healthy snack at any time of the day.
Makhana Curry
Makhana could also serve to add flavor and texture to stews and curries. Include roasted makhana in your favourite curry recipe to give it added crunch and taste. It is delicious with lentils, vegetables or creamy condiments.
Makhana Kheer
Makhana kheer, also known as lotus seeds, are an incredibly popular Indian dessert made of sugar, milk and cardamom. Make sure to simmer the roasted makhana in sweetened milk until soft and then decorate with dried fruits and nuts to create a delicious dessert.
How much Makhana should you consume every day for weight loss?
As previously discussed, 100 grams of Makhana contains about 347 calories. The nutritional content of 100 grams of foxnuts includes 9.7 grams of protein, 0.1 grams of fats, 76.9 grams of carbohydrates and 14.5 grams of fiber. For example, if one aims mainly for weight loss, consuming at least 30 grams of foxnut daily would be beneficial.
However, over-consumption of Makhana could do more harm than good, as overdoing anything is terrible. Daily over-consumption with the notion of a faster weight loss journey might not be successful for most and could lead to bloating, indigestion and even allergies. Therefore, it is best to consult a nutritionist or a dietician prior.
Makhana-the Superfood for Healthy Life
Makhana has been around for ages and is a regular Indian snack. However, in the 21st century, Makhana has started getting so much limelight and importance thanks to the various direct-to-consumer brands and their effortless marketing strategy. Previously, it was thought to have mainly Ayurvedic importance, but now, due to so much leading research and awareness, people have successfully been able to incorporate these white lotus seeds as their daily dietary habit as well.
FAQs
Q:- Is Makhana lead to weight loss?
A:- The article above states how Makhana can be incorporated into an individual’s daily diet to lead to significant weight loss. Makhana contains good fat and is rich in fiber, thus ensuring fat loss on regular consumption.
Q:- Is Makhana tasty?
A:- Makhana is considered a healthy 5 pm snack by worldwide consumers of foxnuts. However, those who do not light the specific “nutty” texture might roast it in ghee or butter or make curry, thus enhancing its flavour and texture.
Q:- Does Makhana cause acidity?
A:- No, Makhana has a high fiber content, thus ensuring a smoother bowel movement, which can benefit those suffering from constipation. It is also known to cause relief against indigestion and frequent acid reflux.
Q:- Can Makhana be consumed in its raw form?
A:- Makhana is generally consumed following roasting or cooked. Although it’s technically safe to consume makhana raw, roasting improves the flavor and texture of makhana which makes it a more tasty snack.
Q:- Is Makhana suitable for diabetics?
A:- Yes makhana can be a food that is suitable for diabetics because of the low Glycemic Index as well as its high content of fiber which help regulate the blood sugar level. It is important to keep track of portion sizes and speak with a health specialist to integrate makhana into the diet of a diabetic.
Q:- Do you have any food restrictions on you use makhana?
A:- Makhana is a multi-faceted ingredient which can be used in many culinary recipes such as curries, snacks and desserts. There aren’t any specific limitations on the food you can prepare using makhana, which allows you to be creative in the kitchen and discover new tastes and textures.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
