Makhana, also known as fox nuts or lotus seeds, is a popular snack in India and other parts of Asia. These puffy white seeds are low in calories and high in protein, making them a popular food choice for people who are trying to lose weight. But is makhana really good for weight loss? In this article, we’ll explore the potential benefits of makhana for weight loss and examine some of the evidence supporting its use as a weight loss aid.
What is Makhana?
Makhana is the seed of the lotus flower, which grows in the stagnant waters of ponds and lakes. The seeds are harvested from the flower and then dried, which causes them to puff up and become light and crunchy. Makhana is a popular snack in India and is often consumed in a roasted or fried form. It is also used in many traditional Indian dishes, such as kheer and curry.
Nutritional Value of Makhana
A single cup of makhana, which is approximately 32 grams, contains the following nutrients:
- Calories: 67
- Protein: 3.8 grams
- Carbohydrates: 14.5 grams
- Fat: 0.1 grams
- Fiber: 0.6 grams
- Calcium: 13.6 milligrams
- Magnesium: 36.8 milligrams
- Potassium: 91.2 milligrams
Benefits of Makhana for Weight Loss
Makhana is a popular food choice for people who are trying to lose weight, as it is low in calories and high in protein. Here are some of the benefits of makhana for weight loss:
- Low in Calories: Makhana is a low-calorie snack option, with only 67 calories per cup. This means that you can consume a larger portion size without consuming too many calories, which can help you feel full and satisfied.
- High in Protein: Makhana is high in protein, with 3.8 grams of protein per cup. Protein is essential for building and repairing muscle tissue, which is important for maintaining a healthy weight and a strong metabolism. Protein also helps you feel full for longer periods of time, which can prevent overeating and snacking on unhealthy foods.
- Good Source of Fiber: Makhana is a good source of fiber, with 0.6 grams of fiber per cup. Fiber is important for maintaining healthy digestion and regulating blood sugar levels, which can help prevent weight gain.
- Low in Fat: Makhana is a low-fat snack option, with only 0.1 grams of fat per cup. This means that you can consume it without worrying about adding too many calories or unhealthy fats to your diet, making it a healthy snack option for people who are trying to lose weight or maintain a healthy weight.
- Nutrient-Dense: Makhana is also a nutrient-dense food, rich in calcium, potassium, and magnesium. These nutrients are important for maintaining healthy bones, muscles, and nerves, and can help support weight loss by keeping your body functioning at its best.
Key Benefits of Eating Makhana For Weight Loss
Makhana is a good food choice for people who are trying to lose weight for several reasons. Firstly, it is low in calories, which means that you can consume a larger portion size without consuming too many calories. This can help you feel full and satisfied, which can prevent overeating and snacking on unhealthy foods.
Secondly, makhana is high in protein, which can help you feel full for longer periods of time. Protein is essential for building and repairing muscle tissue, which is important for maintaining a healthy weight and a strong metabolism.
Thirdly, makhana is a good source of fiber, which can also help you feel full and satisfied. Fiber is important for maintaining healthy digestion and regulating blood sugar levels, which can help prevent weight gain.
However, makhana is also a low-fat snack option, which means that you can consume it without worrying about adding too many calories or unhealthy fats to your diet. This makes it a healthy snack option for people who are trying to lose weight or maintain a healthy weight.
Evidence Supporting Makhana for Weight Loss
While there is no direct evidence to support the claim that makhana is good for weight loss, there are several studies that suggest that the nutrients found in makhana may have weight loss benefits. For example, a study published in the Journal of Food Science and Technology found that the flavonoids in makhana may have anti-obesity effects by reducing the accumulation of fat in the body.
Another study published in the Journal of Nutrition and Metabolism found that makhana consumption may improve glucose metabolism and reduce the risk of metabolic disorders, which can contribute to weight gain and obesity.
Best way to incorporate makhana in your diet for weight loss
Makhana is a versatile food that can be incorporated into your diet in a variety of ways. Here are some of the best ways to incorporate makhana into your diet for weight loss:
- Roasted Makhana: Roasting makhana is a simple and healthy way to prepare it. Simply heat a non-stick pan over medium heat, add a teaspoon of ghee or oil, and then add the makhana. Roast it for a few minutes until it becomes crispy and golden brown. You can add some salt, black pepper, or other seasonings to taste.
- Makhana Snack: Makhana can be a great snack option for weight loss. You can munch on it between meals or when you feel hungry. You can also add some nuts, seeds, or dried fruits to make it more filling and satisfying.
- Makhana Curry: Makhana curry is a delicious and healthy way to enjoy this nutritious food. You can add makhana to your favorite curry recipe, along with vegetables, spices, and a creamy base. This makes for a filling and satisfying meal that is low in calories and high in nutrients.
- Makhana Kheer: Makhana kheer is a healthy and delicious dessert option that can help satisfy your sweet tooth while still supporting your weight loss goals. To make makhana kheer, simply boil makhana in milk, add some sugar or honey, and top it with some nuts and dried fruits.
- Makhana Salad: Makhana can also be added to salad to provide a crunchy and nutritious texture. You can add it to your favorite vegetable salad, along with some nuts, seeds, and a healthy dressing.
Makhana Recipes for Weight Loss
1. Makhana Salad
Serving: 2
Ingredients
- Makhana: 2 cups (65g)
- Chopped vegetables (tomatoes, cucumber, onion, bell peppers, etc.): 1 bowl
- Chopped cilantro: ½ bowl
- Lemon juice: ½ tbsp
- Salt to taste
Method of Preparation
- Heat a pan over medium heat and dry roast Makhana until they turn crispy and brown.
- Add roasted Makhana, chopped vegetables, and cilantro in a mixing bowl.
- Add lemon juice and salt to taste, and toss until everything is mixed well.
- Let it sit for 5-10 minutes before serving.
2. Mint Flavoured Makhana
Serving size: 2
Ingredients
- Makhana: 2 cups (65g)
- Ghee: 1 tbsp
- Curry leaves (to taste)
- Pumpkin seeds (to taste)
- Pinch of rock salt or table salt
- Pepper (to taste)
- Herbs of your choice (to taste)
- Mint (pudina) powder: 1 tsp
Method of Preparation
- Dry roast the Makhana on a non-stick pan on low flame for about 7-8 minutes or until they turn crispy and brown.
- In a separate hard-bottomed pan, add ghee and let it melt.
- Add curry leaves and pumpkin seeds. Stir until they are fried well.
- Add a pinch of black pepper and rock salt or table salt. Mix well.
- Add the dry roasted Makhana and toss on low flame until the flavours are evenly distributed.
- Add herbs of your choice and mix well.
- Add mint (pudina) powder and mix until the flavours are evenly distributed.
- Once done, let the Makhana cool and store it in an airtight container for daily use.
3. Spicy Makhana
Serving size: 2
Ingredients
- Makhana: 2 cups (65g)
- Olive oil: 1 tbsp
- Red chilli powder: 1 tsp
- Cumin powder: 1 tsp
- Coriander powder: 1 tsp
- Salt to taste
Method of Preparation
- Heat olive oil in a pan over medium heat.
- Add Makhana and roast until they turn crispy and brown.
- Mix red chilli powder, cumin powder, coriander powder, and salt in a separate bowl.
- Add the spice mix to the roasted Makhana and toss until evenly coated.
- Store it in an airtight container after it cools down.
4. Ghee Roasted Makhana
Serving size: 2
Ingredients
- Makhana: 2 cups (65g)
- Ghee or olive oil: 1 tbsp
- Pinch of salt
- Black pepper: ½ tsp
- White sesame seeds (optional)
Method of Preparation
- Dry roast the Makhana on a non-stick pan on low flame for about 7-8 minutes or until they turn crispy and brown.
- Add ghee or olive oil to a separate hard-bottomed pan and let it melt.
- Add a pinch of salt and black pepper, and mix well.
- Add the dry roasted Makhana and toss on low flame until the flavours are evenly distributed.
- Add white sesame seeds for extra crunchiness (optional).
- Once done, let the Makhana cool and store it in an airtight container for daily use.
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Bottom Line
Makhana is a low-calorie, high-protein, and low-fat snack option that may have weight loss benefits. While there is no direct evidence to support the claim that makhana is good for weight loss, the nutrients found in makhana may have anti-obesity effects and may help improve glucose metabolism and reduce the risk of metabolic disorders. If you are looking for a healthy snack option that can help you lose weight or maintain a healthy weight, then makhana is definitely worth considering.
Frequently Asked Questions
Q: What are makhana or fox nuts?
A: Makhana, also known as fox nuts, are small white seeds from the lotus flower and are a popular snack in Indian cuisine. They are an excellent source of protein, fibre and other essential nutrients.
Q: How can makhana help in weight loss?
A: Makhana helps in weight loss due to its high protein content, low-calorie content and richness in fibre. It can keep you satiated for longer and prevent overeating, leading to a calorie deficit and weight loss.
Q: Are makhana low in calories?
A: Yes, makhana is low in calories. One serving (approx. 32g) of makhana contains only around 100 calories. The low-calorie content of Makhana makes them a healthy addition to a weight-loss diet.
Q: Are makhana high in fibre?
A: Yes, makhana is high in fibre. One serving (approx. 32g) of makhana offers about 4.5g of fibre. The fibre-rich composition of Makhana improves digestion, enhances satiety and aids weight loss.
Q: Are makhana a good source of protein?
A: Yes, makhana is a good source of protein. One serving (32g) of makhana offers around three grams of protein. The protein helps enhance the weight loss process. In addition, it helps build and repair muscles.
Q: Are makhana low in fat?
A: Yes, makhana is low in fat, with one hundred grams of makhana containing only 0.1gm of total lipids (fats).
Q: Are makhana good for digestion?
A: Yes, makhana is good for digestion as it is high in fibre. Besides improving digestion, fibre also helps prevent unhealthy snacking, thus aiding in weight loss.
Q: Can makhana help reduce sugar cravings?
A: Although makhana is not sweet, it can help reduce cravings due to its rich fibre content. It promotes satiety and keeps one full for longer.
Q: How to include makhana in the diet for weight loss?
A: Makhana can also be included in the diet for weight loss as a healthy and satisfying snack. It can be roasted or used in various ways to make a healthy snack or a meal.
Q: Are there any side effects of consuming makhana?
A: There are no proven side effects of consuming makhana, and it is safe for consumption, making it an ideal snack for weight loss. However, overconsumption can affect weight loss. In addition, those with kidney stones should avoid consuming it as it is high in calcium.
