is makhana good for diabetes
Nutrition

Is Makhana Good for Diabetes?

Makhana, also known as Fox nuts, are the seeds of a lotus flower species that grows in marshy areas of India and China. The seeds are harvested, dried, and then usually roasted or fried before being eaten. It has a nutty flavour. Makhana is a popular snack food in India and is often used in ayurvedic medicine. They are also a good source of protein and fibre. Because of its goodness, Makhana is frequently used in religious ceremonies and is eaten during fasting.

There are lots of benefits of eating makhana for diabetes, as it has complex carbohydrates, which makes it a low GI (glycemic index) food. This helps to regulate blood sugars effectively. It also increases insulin sensitivity, making it easier to control diabetes.

Makhanas can be munched guilt-free by weight-conscious people, too, as it has zero fat and cholesterol.

Its high protein and fibre content keeps you full for longer and aids in weight loss. It has antioxidant properties that help slow down the ageing process and delay the appearance of wrinkles, greying of hair, etc.

The magnesium, potassium and folate levels in Makhanas help regulate blood-pressure, heart-rhythm and improve heart health. People suffering from diabetes are at increased risk of heart diseases. Thus, they should make Makhana a part of their diet.

Nutritional Profile of Makhana or Fox Nuts

Listed below is the Nutritional Content in 100 grams of Makhana:

Calories 333
Carbohydrates 77 g
Fiber 14.5 g
Protein 9.7 g
Fats 0.1 g
Sodium 8%
Iron 23%
Magnesium 17%

Benefits of Makhana for Diabetes

  • Makhana is a low-GI food. This means that the starch in Makhana is digested and absorbed slowly, which helps to keep blood sugar levels stable.
  • Makhana is a good source of fibre. Fibre helps regulate blood sugar levels by slowing down the absorption of carbohydrates from the gut.
  • Makhana is a good source of protein. Protein helps to control blood sugar by delaying the absorption of carbohydrates.
  • Makhana has a high concentration of antioxidants. These nutrients protect cells from damage caused by free radicals. This property helps to improve insulin sensitivity and also provides anti-ageing benefits.
  • Makhana is a rich source of magnesium, which improves blood flow and oxygen supply, thus improving cardiovascular health.
  • Makhana helps with weight loss by detoxifying the liver by improving the body's metabolism. Moreover, it is a very healthy snacking option for people on a diet, as it is low in calories and has almost nil fat content.

All these factors together make Makhana an excellent choice for people with diabetes.

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Ways to Consume Makhana?

Makhana can be consumed in a variety of ways

  • It can be dry roasted or roasted with ghee or olive oil and munched as a snack.
  • It can be added to curries or rice dishes.
  • It can be made into flour and mixed with Jowar or Bajra flour to make chapatis.
  • Puffed Makhana kheer can be made by mixing it with milk.
  • Puffed Makhana chaat is a delicious snacking dish.
  • Palak Makhana and Makhana raita are also trendy dishes.

Risks of Overconsumption of Makhana For Diabetes

Everything should be consumed in moderation, as an excess of anything is bad. This holds for Makhana as well. Makhana increases insulin sensitivity and can reduce blood sugar levels. If you are on antidiabetic medications and consume lots of Makhana, it can result in hypoglycemia. People with diabetes should consult their physician before including Makhana in their diet.

Approximately 30 g of Makhana can be consumed by people with diabetes daily. This will assist in regulating blood sugar levels and the prevention of spikes.

Overconsumption of Makhana can also cause allergies and gastrointestinal issues such as constipation, bloating, and flatulence. Thus, it should be avoided by people suffering from constipation.

Bottomline

People who have diabetes must add Makhana in their diet because it helps to control blood sugar. Foods with a low glycemic index (GI) are considered good for people with diabetes. It is a gluten-free superfood that is loaded with nutrition. It is rich in essential nutrients and minerals such as calcium, phosphorus, and magnesium.

FAQs

1. Does Makhana increase weight?

No, Makhanas does not increase weight. On the contrary, Makhana is known to aid in weight loss. It has nil cholesterol and fat and is low in sodium. It has high carbohydrate content, is protein-rich, fibre-rich, and is gluten-free. All of these make it an ideal food choice for all those trying to lose weight.

2. Are there any side effects of Makhana?

Though Makhana is a powerhouse of nutrition, overconsumption of Makhana can cause certain side effects such as allergies, constipation, bloating, and flatulence. It reduces blood sugar levels, so Makhana should be consumed only in moderate quantities by people with diabetes to prevent hypoglycemia.

3. Is Makhana good for diabetes?

Yes, Makhana is very good for diabetes as it reduces blood sugar levels and increases insulin sensitivity, thus helping better control diabetes. Moreover, it has a low glycemic index, which helps prevent blood sugar spikes.

4. Is eating Makhana safe during pregnancy?

Yes, it is safe to consume Makhana for pregnant women. They must include this superfood in their diet to reduce the risk of gestational diabetes, hypertension, and urinary tract infections during pregnancy. The high protein content of Makhana is good for foetal development too.

5. Can Makhana be eaten every day? How much?

Yes, you can eat one or two handfuls of Makhana every day. It is a very healthy in-between-meals snack option and will help you keep your weight, blood pressure, and blood sugar in control. People with diabetes can eat approximately 30 grams of Makhana (2-3 handfuls) daily. It will help them get better blood sugar control, protect their heart, and maintain a healthy weight.

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