Makhana is a great healthy snack.
In recent years, makhana has become popular everywhere, from store shelves to parties and airports. According to Richa Anand, Chief Dietician at Dr. LH Hiranandani Hospital, Powai, Mumbai, this recognition is well deserved.
“Makhana is the best nutritious snack option if eaten as part of a balanced diet, providing multiple health benefits,” she said.
Also known as fox nuts or lotus seeds, these snacks taste best with some red chili powder sprinkled on top and are “the best health-wise choice during monsoon,” according to Anand.
“Makhana is light and easy to digest, reducing bloating issues. During monsoon, it is important to store makhana in a dry and airtight container to keep it fresh and crisp,” she noted.
Nutritional Profile of Makhana
Here is the nutritional profile of makhana per 100 grams, according to Anand:
- Calories: 347
- Cholesterol: 0 grams
- Sodium: 1 milligram
- Total Carbohydrates: 76 grams
- Sugar: 0 grams
- Total Fat: 0.9 grams
- Saturated Fat: 0.2 grams
- Monounsaturated Fat: 0.3 grams
- Polyunsaturated Fat: 0.2 grams
- Protein: 9 grams
- Magnesium: 33% of the Daily Value (DV)
- Phosphorus: 38% of the DV
- Iron: 6% of the DV
- Calcium: 1% of the DV
- Vitamin B1: 19% of the DV
- Vitamin B2: 5% of the DV
- Vitamin B3: 3% of the DV
Makhana contains natural antioxidants like kaempferol, which helps protect cells from oxidative damage caused by free radicals.
Health Benefits of Makhana
Makhana offers several health benefits when added to your diet in the right quantity. With some spices, it tastes great. Here are its health benefits according to Anand:
- Low in Fat and Calories: Makhana is a great choice for those trying to maintain their weight as it is low in calories and provides a feeling of fullness.
- Rich in Protein: It has a high amount of protein which helps in muscle repair and growth. Including makhana in your daily diet can meet your body’s protein needs.
- Antioxidant Properties: Makhana contains antioxidants like kaempferol, reducing the risk of cancer and heart-related diseases.
- Rich in Dietary Fibre: The high dietary fibre content helps improve digestion, maintain regular bowel movements, and control blood sugar levels, making it suitable for diabetics.
- Suitable for Fasting: Makhana is commonly consumed during fasting days as it provides a feeling of fullness.
- Gluten-Free: It is a perfect snack for those with celiac disease or gluten intolerance.
- Promotes Healthy Skin: The antioxidants and protein in makhana help achieve flawless and healthy skin by preventing aging and supporting tissue repair.
Can Diabetics Consume Makhana?
Makhana has a low glycaemic index, meaning it has minimal impact on blood sugar levels. “Makhana is rich in dietary fibre and low in sugar, making it an ideal snack for diabetic patients,” Anand said. However, diabetics should monitor their blood sugar levels and consult their doctor for a personalized diet plan.
Is It Beneficial for Pregnant Women?
Makhana is rich in protein, fibre, and essential vitamins and minerals, making it a great snack for pregnant women. “It helps maintain a healthy weight and provides essential nutrients for both mother and baby. Seasoned makhana can also curb pregnancy cravings,” Anand said. “Its low sodium and high potassium content help manage blood sugar levels. However, it’s best to consume it in the right amount as advised by a doctor to avoid any side effects during this sensitive period,” she added.