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.
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Listed below is the Nutritional Content in 100 grams of Makhana:
All these factors together make Makhana an excellent choice for people with diabetes.
Makhana can be consumed in a variety of ways
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.
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.
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.
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.
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.
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.
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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