The aquatic crop Euryale ferox salisb, also known as makhana or foxnut belongs to the Nymphaeaceae family. It is one of India’s most important aquatic nut crops.
Makhana Overview
Makhana is packed with high nutritional content and has numerous health advantages. It is a superfood, rich in proteins, carbohydrates, and minerals. But, Is makhana good for weight loss…? Makhana (Fox nut) is low in calories and fat and a good source of high-quality protein and fiber that supports weight loss goals. So, yes, Makhana is good for weight loss.
In many countries, researchers have disclosed these makhana’s therapeutic benefits. The medicinal properties of makhana are well documented in ancient medicine literature of India and China.
How Makhana is Produced…?
Makhana or foxnuts are produced from the seeds of the Euryale ferox plant (prickly waterlily plant) with gigantic floating leaves. It is the process that begins with the collection of seeds from mature water lily plants usually found in ponds or stagnant water bodies. Then these seeds are harvested manually and sun-dried. Further, the dried seeds are roasted at high temperatures and pounded to break the outer hard shells revealing the white puffed makhana inside.
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Nutritional Profile of Makhana
Makhana is nutrient-dense, low in calories, and contains a variety of bioactive flavonoids, antioxidants, minerals, proteins, and vitamins required for the body. Fox Nuts, or Makhana provides numerous health benefits making it a nutritious snack option for everyone.
Nutrition Value of Makhana
| Nutrient | Amount per 100g |
| Calories | 347 kcal |
| Protein | 9.7 g |
| Fats | 0.1 g |
| Carbohydrates | 76.9 g |
| Fiber | 14.5 g |
| Total Lipids (Fats) | 0.1 g |
| Calcium | 60 mg |
Makhana also contains other essential nutrients like iron, magnesium, phosphorus, potassium, sodium, vitamin B1, B2, and vitamin B3 which are found beneficial in aiding weight loss and maintaining your overall health.
Is Makhana Good for Weight Loss…?
Let’s comprehend. Is Makhana good for weight loss ….? Makhana nowadays is getting popular as people are becoming more conscious of healthy eating and weight loss plans.
Makhana is gradually becoming recognized as one of the most effective weight-loss snacks. Here is the reason why it is good for weight loss and how makhana helps in weight loss…
1. Low-Calorie Snack: Makhana is low in calories and has high nutrition values compared to other dry fruits such as walnuts, cashew nuts, and almonds. About 100 grams of makhana contains 347 calories.
You can enjoy guilt-free snacking without worrying about consuming too many calories, allowing you to stay within your daily calorie limit.
2. High in Protein: Studies suggest makhana contains high-quality protein nutritionally superior to several animal and plant-based diets.
Your body burns more calories when digesting protein. This can help to boost your metabolism and aid in weight loss.
Proteins-rich makhana is beneficial for muscle mass, especially when you are losing fat during weight loss.
Studies suggest eating high-protein food aids in weight loss goals.
3. High Fiber: Makhana is a good source of both soluble and insoluble fiber and plays a crucial role in weight loss and optimizes overall health.
Eating high-fiber food prolongs the feeling of fullness and reduces overall food intake by curbing hunger in between meals.
Makhana promotes regular bowel movement, improves digestion, and increases metabolism supporting weight loss goals.
4. Low Glycemic Index Food: Makhana is a low glycemic index food which means it prevents blood sugar spikes and releases sugar slowly into the bloodstream.
This helps to maintain consistent energy levels and stick to a healthy weight loss diet plan.
5. Easy to Prepare: Makhana is a quick and easy snack to prepare for especially busy individuals looking to shed weight.
Makhana can be enjoyed in different forms such as roasted Makhana, can be added to salads, curries, or soups, and also you can prepare makhana porridge or kheer. Its versatility ensures that you can incorporate makhana into your diet without getting bored.
Additional Health Benefits of Makhana
Makhana has numerous health benefits that everyone should know and incorporate into their diet as a healthy snack. Let’s explore the benefits of makhana.
1. As an antioxidant: Makhana contains kaempferol, a flavonoid that is a powerful antioxidant, reducing oxidative stress and neutralizing free radicals lowering the risk of chronic diseases such as arthritis.
2. Antiaging: Makhanas are rich in antioxidants and contain amino acids that have antiaging properties in human cells and delay the aging process. Regular consumption of makhana makes your skin smooth, healthy, and brighter.
3. Anti-diabetic: Makhana is a low glycemic index food that helps to release glucose slowly into the bloodstream and regulates blood sugar levels.
4. Improves heart health: Makhana is low in saturated fat. Studies suggest low-fat food causes a greater reduction in heart diseases.
5. Strengthens Bones and teeth: Makhana contains magnesium, calcium, and phosphorus which are important for maintaining strong bones and teeth.
6. Improves Digestive Health: Makhanas are packed with fiber which helps to improve digestion and maintain gut health.
How To Eat Makhana For Weight Loss
Makhana is an excellent snack choice for weight loss. There are different ways to include makhana into your diet to aid in weight loss goals.
Roasted Makhana: Dry roast makhana in a pan with minimal ghee or oil until they are crunchy. You can add salt along with your favorite spices like turmeric, chili powder, and cumin.
Makhana with Herbs: You can add herbs like curry leaves, oregano, or thyme to add flavor to roasted Makhana.
Spiced Makhana: If you want to have something spicy, season your roasted makhana with chat masala, paprika, or garlic powder.
Makhana Topping Soup: You can sprinkle roasted makhana on top of your soup to add crunchy texture and nutrition to the soup.
Makhana Salad: Add roasted Makhana to your favorite salads for extra crunch and enhance the nutritional value.
Makhana Kheer: Cook Makhana in low-fat milk and nuts with low sugar. You can have it for breakfast.
Makhana Curry: Add roasted makhana to the chicken or vegetable curry which absorbs all the flavor and nutrition of the curry making it amazingly delicious.
Trail mix: You can combine makhana with other healthy nuts, seeds, and dry fruits to prepare a nutritious and healthy trail mix.
Best Time To Eat Makhana For Weight Loss
Here are some great optimal times to include versatile snack makhana in your weight loss diet plan.
- Mid-morning snack
- Afternoon Snack
- Pre-workout snack
- Post-workout Snack
- Evening Snack
How Much Makhana Should I Eat Daily?
For weight loss goals a handful or 30 grams of makhana is good enough to consume to avoid too many calories.
Precaution
Makhana is a low-calorie and nutrient-dense snack option.
However, it should be added to your weight-loss diet as a part of a balanced diet.
It should be consumed in proportion and avoid overeating or it may give rise to constipation, bloating, or abdominal discomfort.
Opt for dry roasting with minimal ghee or oil.
People who are allergic to nuts should avoid eating makhanas.
Conclusion
In this post, we determined whether Is Makhana good for weight loss or not. Makhana is an excellent source of essential nutrients that aid in weight loss. It is rich in minerals and macronutrients which makes it beneficial for overall health and wellbeing. Incorporating makhana into your diet can improve your heart health, and bone health, boost metabolism, support proper liver function, maintain hormonal balance, regulate blood sugar levels, improve bowel movement, and it also can be effective against arthritis and premature aging.
So, if you are looking for a healthy snack option choose makhana and enjoy eating it in different ways to gain benefits from this nutrient-dense superfood.
FAQ’s
Q1. Is Makhana good for weight loss?
Ans: Yes, Makhana also known as foxnuts is considered beneficial for weight loss due to its low calorie and high protein and fiber content. It promotes satiety, improves digestion, and reduces cravings. Makhana as a snack helps manage hunger and contributes to a healthy, weight-loss goal.
Q2. Is it okay to eat makhana every day?
Ans: Yes, Makhana can be taken daily as it helps to lose fat, improves digestion, regulates blood sugar levels, and supports heart health. Everyday consumption of makhana also strengthens your muscles and bones making it stronger.
Q3. Is makhana good for hair?
Ans. Yes, Makhana contains amino acids that supply nutrients to nourish the hair and make it stronger and thicker. Regular eating of makhana prevents hair loss and premature greying of hair.
Q4. Who should not eat makhana?
Ans. While makhana is considered one of the best snacks with many benefits, there are conditions when the person should be cautious or avoid it….
- People suffering from a nut allergy.
- Those suffering from kidney issues, especially those who require low potassium content.
- Individuals suffering from low blood pressure.
Q5. Is makhana heavy to digest?
Ans. No, Makhana is light and easy to digest. Makhana is rich in fiber which plays a vital role in regulating bowel movement and improves digestion. Remember to drink sufficient water and prevent overeating to support proper digestion of fiber-rich makhana.
Q6. Is makhana high in calories?
Ans: No, Makhana is low in calories. 100 grams of makhana contains 347 calories. Low-calorie food is a great option for a weight-loss diet.
References
1. Roasted fox nuts (Euryale Ferox L.) contain higher concentrations of phenolics, flavonoids, minerals, and antioxidants, and exhibit lower Glycemic Index (GI) in human subjects
2. Nutritional status of recently developed Makhana (Gorgon Nut) variety “Swarna Vaidehi”
3. New Makhana (Euryale ferox Salisb.) Processed Products for Health Benefit
4. A comprehensive review on health benefits and nutritional aspects of Foxnut (Makhana)
https://www.thepharmajournal.com/archives/2023/vol12issue6/PartAY/12-6-480-945.pdf
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