One of the latest foods to be called a “superfood” is the humble Makhana or Fox Nuts. Truth be told, it’s not a new food at all – we’ve been eating in India as a snack for decades. But it is making a global comeback, thanks to the craze for “diet-friendly” foods. At the same time, makhana isn’t without its share of misconceptions.
Today, let’s dive deep into the world of makhana, debunk myths, and see if this humble snack can be a game-changer in your health journey.
Understanding Makhana Benefits
Makhana or Fox Nuts, has a soft, chewy texture and subtle, nutty flavour. Recently, supermarkets across the country have started stocking packages of this snack and are calling it a “superfood”.
Makhana is low in calories, rich in protein, and has minimal fat content, making it an ideal snack for anyone looking to manage their weight or improve their overall health.
But the benefits don’t stop there; makhana is also packed with magnesium, potassium, and phosphorus, essential nutrients that contribute to heart health, bone density, and more.
But the question that begs answering is this – is makhana really a superfood or is it just marketing hype?
Makhana and Weight Management: Is Makhana Good for Weight Loss?
Yes, and here’s why: makhana’s high fibre content and protein levels help in creating a feeling of fullness, reducing the urge to snack frequently. This satiety factor, combined with its low calorie density, means you can enjoy a sizable portion without tipping the calorie scale. If you’re on a weight loss diet, makhana emerges as a delightful ally, allowing for guilt-free snacking without sacrificing taste or nutrition.
However, it’s important to note that there are no “good” foods and “bad” foods. If you’re trying to lose fat, you need to be in a caloric deficit i.e. your calories consumed must be less than your calories burned.
You can definitely make makhana a part of your diet, but don’t expect magic. Make sure you account for its calories and stay within a caloric deficit.
Makhana for Diabetes: Is Makhana Good for Diabetes?
Makhana has a low glycemic index making it a superb snack choice for people with diabetes. Its fibre content not only aids in digestion but also helps in controlling blood sugar levels, making it a diabetic-friendly snack.
Nutritional Insights: How Much Protein in Makhana?
A serving of makhana (about 30 grams) provides approximately 4 grams of protein. For the sake of comparison, a medium-sized whole egg is about 60 grams and provides 6 grams of protein. While it’s not exactly a high-protein food,, and the quality and bio-availability of protein in makhana is inferior to an egg, makhana can be included as a healthy snack if you’re following ou’re following Quantified Nutrition.. Just make sure you account for the calories from makhana, and don’t exceed your daily caloric requirements.
Can We Eat Raw Makhana? Does Makhana Cause Constipation?
While makhana is typically roasted to enhance its flavour and crunchiness, it can be eaten raw, albeit with a softer texture. In terms of digestion, makhana is generally gentle on the stomach. However, like any high-fibre food, you might experience digestive discomfort, including constipation, if you don’t drink sufficient water.
Remember, moderation is key.
Is Makhana Good for Weight Gain?
For those looking to gain weight, makhana can be incorporated into diets as a healthy calorie source when combined with nutrient-dense foods. Its balance of carbs, proteins, and good fats makes it an excellent snack for anyone looking to add healthy calories without resorting to junk food.
Makhana in Recipes
You can always eat makhana straight out of the packet! But if you want to spice things up a bit, here are 5 simple recipes, complete with macros and calories, to incorporate this nutritious snack into your daily meals:
1. Spicy Makhana Roast
Ingredients: 2 cups makhana, 1 tbsp olive oil, 1 tsp turmeric, 1 tsp chilli powder, salt to taste, and a squeeze of lime juice.
Preparation: Heat the oil in a pan. Add makhana, turmeric, chilli powder, and salt. Roast until they’re crispy (about 5-7 minutes) on medium heat. Finish with a squeeze of lime juice.
Calories & Macros per 100g: Approximately 350 calories, 8g protein, 15g fats, 40g carbs.
2. Makhana Raita
Ingredients: 1 cup yoghurt, ½ cup roasted makhana, ½ cucumber (finely chopped), salt to taste, a pinch of roasted cumin powder, and fresh coriander for garnish.
Preparation: Mix yoghurt until smooth. Add cucumber, makhana, salt, and cumin powder. Garnish with coriander before serving.
Calories & Macros per 100g: Roughly 100 calories, 4g protein, 4g fats, 12g carbs.
3. Makhana Pudding
Ingredients: 1 cup makhana, 2 cups milk, 2 tbsp honey, ½ tsp cardamom powder, and nuts for garnishing.
Preparation: Grind makhana into a coarse powder. Heat milk in a pan, add the makhana powder, and simmer until thickened. Stir in honey and cardamom. Serve garnished with nuts. Reas the detailed recipe for makhana pudding here.
Calories & Macros per 100g: Approximately 150 calories, 5g protein, 5g fats, 20g carbs.
4. Makhana Trail Mix
Ingredients: 1 cup roasted makhana, ½ cup mixed nuts (almonds, walnuts), ¼ cup seeds (pumpkin, sunflower), ¼ cup dried fruits (cranberries, raisins).
Preparation: Simply mix all ingredients in a bowl and store in an airtight container.
Calories & Macros per 100g: Roughly 450 calories, 15g protein, 25g fats, 50g carbs.
5. Cheesy Makhana Popcorn
Ingredients: 2 cups makhana, 1 tbsp nutritional yeast, ½ tsp garlic powder, ½ tsp onion powder, salt to taste, and 1 tbsp olive oil.
Preparation: Roast makhana with olive oil until crispy. Sprinkle with nutritional yeast, garlic powder, onion powder, and salt. Shake well to coat evenly.
Calories & Macros per 100g: About 360 calories, 10g protein, 16g fats, 44g carbs.
Can you eat as much makhana as you desire?
While makhana boasts a plethora of health benefits, it’s crucial to consume it in moderation. Like any food, overconsumption can lead to potential side effects, including bloating or digestive issues. Listening to your body and incorporating makhana as part of a balanced diet is the best approach to enjoy its benefits fully.
Makhana, with its rich nutritional profile and versatility, stands as a testament to the idea that healthy snacking is both possible and pleasurable. By debunking common misconceptions and exploring its myriad benefits, we’ve uncovered that makhana is indeed a snack worthy of inclusion in our diet, whether we’re aiming for weight loss, managing diabetes, or simply seeking nutritious snacking options.
It isn’t a superfood, but can be included in your diet as long as you consume it in moderation and account for its calories.
