Makhana, also referred to as fox nuts, has been a staple in Indian cuisine for hundreds of years. Because of the growing awareness of healthy eating and weight reduction, Makhana is receiving the popularity it deserves. Health experts and nutritionists are raving in regards to the nutrient-rich superfood, which is gaining immense popularity in health and wellness. But is Makhana Good for Weight Loss? This text will help find the reply.
Just like several other meal, snacking can be a vital a part of any weight reduction eating regimen. But, like healthy snacking can enhance your weight reduction efforts, consuming unhealthy snacks can hamper progress. Moreover, with quite a few options available, it might probably be difficult to decide on the appropriate one. That’s where Makhana is useful. It’s a flexible food utilized in various ways, making for a healthy and satisfying snack. This text will explore the advantages of Makhana for weight reduction and the way it might probably fit into your eating regimen plan.
Makhana: An Overview of the Nutrient-rich Superfood
Makhana, also referred to as fox nuts, is a well-liked snack in Indian cuisine that’s gaining recognition for its health advantages. These small white seeds come from the lotus flower and are commonly utilized in traditional Ayurvedic medicine. Makhana is widely available in India and might be present in most grocery stores and supermarkets. It is a superb source of protein, fibre, and other essential nutrients, making it a perfect snack for those in search of a healthy eating regimen. Allow us to delve into its dietary value and its advantages for weight reduction.
Dietary Profile of Makhana
As per data, 100 grams of Makhna offers the next nutrients.
- Calories: 347
- Protein: 9.7gm
- Fats: 0.1gm
- Carbohydrates: 76.9gm
- Fibre: 14.5gm
- Total Lipids (Fats): 0.1gm
- Calcium: 60mg
- Iron: 1.4mg
Despite their small size, Makhanas, or fox nuts, are filled with nutrients. They’re high in fibre, which helps promote digestive health. As well as, they contain potassium, which helps balance levels of cholesterol and keep the center healthy. Snacking on makhanas can improve skin, weight control, heart health, and hormonal balance.
Makhana and Weight Loss: How Does it Help?
Makhana or fox nuts are a wonderful addition to your weight reduction eating regimen. They provide quite a few health advantages that aid in weight reduction in other ways.
Listed here are some science-backed facts that designate how Makhana helps with weight reduction:
High Protein
Makhana is a wealthy source of protein, offering around three grams of protein per serving (32g). The importance of protein for weight reduction isn’t any secret. Research shows that eating protein-rich foods will help manage and drop some weight.
Consuming protein-rich foods can keep you satiated for longer and forestall overeating, resulting in a calorie deficit and weight reduction. Proteins also help construct and repair muscles. Hence, replacing unhealthy and high-fat, high-carb snacks with protein-rich makhana can aid in weight reduction.
Low-calorie Content
Makhana is low in calories, which makes it a perfect snack for weight reduction. The importance of reducing calorie intake is crucial in any weight-loss journey. Research shows that one factor that seems to contribute to obesity, is the greater consumption of snacks. It’s because most snacks available available in the market are energy dense and increase your calorie intake.
The purpose is that individuals often munch on a small portion of a snack and don’t even realise what number of calories they eat. Hence, replacing energy-dense snacks with healthy alternatives like Makhana is healthier.
Wealthy in Fibre
Makhana is a wealthy source of fibre, with one serving (approx. 32g) of makhana offering about 4.5g of fibre. As per a study by the American Society for Nutrition, increasing one’s each day fibre intake by 4g can result in an extra weight reduction of greater than 3 kilos (1.36kg) inside six months. So, besides leading a healthy life and eating a balanced meal, merely adding one serving of makhana can improve your weight-loss results.
Several studies have highlighted the importance of fibre-rich foods for healthy weight reduction. It’s because fibre helps improve digestion and adds to satiety. Because of this, it helps prevent unhealthy snacking. Hence, makhana is a superb alternative to oily and processed snacks and aids in coping with premature hunger pangs. As well as, it might probably help curb cravings and forestall overeating, which is crucial for weight reduction.
Low in Saturated Fat
Makhana is low in saturated fat, which makes it a healthy snack for weight reduction. As per research, foods low in saturated fat help reduce the danger of heart disease.
Detoxifying Effect on the Liver
The liver plays a vital role in weight reduction, and a healthy liver can boost metabolism, resulting in weight reduction.
Makhana has a detoxifying effect on the liver. It helps in reducing triglycerides and bad levels of cholesterol from the body. It also helps reverse fatty liver.
Summary
Makhana, also referred to as fox nuts, is a superb addition to a weight reduction eating regimen on account of its various health advantages. Makhana is wealthy in protein, which increases satiety and reduces hunger, resulting in a calorie deficit and weight reduction. It’s low in calories and saturated fat, making it a perfect weight-loss snack. Its fibre content improves digestion, prevents unhealthy snacking, and helps cope with premature hunger pangs. Moreover, Makhana detoxifies the liver, which may boost metabolism and result in weight reduction. Its low-calorie, high-protein content and liver detoxifying effect make it a wonderful food for healthy weight reduction.
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
Approach to 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 the whole lot 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 alternative (to taste)
- Mint (pudina) powder: 1 tsp
Approach to 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’re 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 alternative and blend well.
- Add mint (pudina) powder and blend until the flavours are evenly distributed.
- Once done, let the Makhana cool and store it in an airtight container for each day 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
Approach to 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)
Approach to 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 blend 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 each day use.
Other Ways of Adding Makhana to a Weight Loss Food plan
Listed here are another ways to include Makhana right into a weight-loss eating regimen:
As a Breakfast Cereal
You need to use Makhana as a healthy and nutritious alternative to your regular breakfast cereals. To make Makhana cereal, roast the Makhana in a dry pan until they develop into crispy. Crush them flippantly and add them to a bowl of low-fat milk or almond milk. You possibly can add some fruits and honey to sweeten it up. This breakfast will keep you feeling full for a very long time, providing energy and nutrients to your body.
As a Topping for Salads
It isn’t any secret that salads are probably the greatest ways to include vegetables into your eating regimen. Nonetheless, sometimes, they might be boring. So, add crunch and flavour to your salads by topping them with roasted Makhana. You possibly can add the roasted Makhana to any salad or make a Makhana salad with cucumber, tomatoes, onions, and coriander leaves. The Makhana will add a nutty flavour and crunchy texture to the salad.
As a Rice Substitute
Rice is a staple food but is high in carbohydrates and calories. Replace rice with roasted Makhana to make a low-carb and low-calorie meal. Roast the Makhana until crispy and crush them flippantly. Add some vegetables of your alternative and a few spices to the Makhana and blend well. One can serve this dish as a side dish or a principal course.
As a Snack with Dips
Makhana may also be used as a healthy snack with dips. For instance, pair a low-fat yoghurt dip or a hummus dip with roasted Makhana. This snack is high in protein and low in calories, making it an ideal alternative for weight reduction.
Makhana for Weight Loss: Things to Watch Out For
While Makhana is a nutrient-rich food, remember a number of things before adding it to your weight reduction eating regimen. Firstly, it is crucial to notice that Makhana isn’t a magic weight reduction pill. As an alternative, one should include it in a healthy, balanced eating regimen with regular exercise.
One other crucial aspect to recollect is portion control. Makhana is a low-calorie snack, but that doesn’t mean you’ll be able to overeat it. Consuming too many calories, no matter where they arrive from, can lead to weight gain. Subsequently, limiting your intake to a serving size of 30-40 grams per day is best.
People allergic to seeds or nuts should avoid consuming Makhana. It’s also not advisable for people who’ve had kidney stones previously, because it is high in calcium and should increase the danger of stone formation.
It’s best to eat Makhana without adding excessive salt or spices to take care of its health advantages. As an alternative, you’ll be able to prepare it with a lightweight seasoning of salt, pepper, or cumin powder, making it a healthy and flavourful snack.
Summary
While it’s a nutrient-rich food, Makhana shouldn’t be considered a magic weight reduction pill. One should eat it as a part of a balanced eating regimen and regular exercise. Portion control is crucial, with a advisable each day serving size of 30-40 grams. Individuals with nut or seed allergies or a history of kidney stones should avoid consuming Makhana. Consuming Makhana without excessive salt or sugar and with a lightweight seasoning of salt, pepper, or cumin powder is best.
HealthifyMe Suggestion
Try makhana pudding in case you want a singular approach to incorporate Makhana into your weight reduction eating regimen. This dessert-like dish is wealthy in protein and fibre and low in calories, making it a wonderful option for a sweet snack. To make the pudding, roast the Makhana in ghee until crispy, then grind them right into a powder. In a separate pan, heat some almond milk and add the makhana powder, stirring repeatedly. Next, add some jaggery powder and simmer until it thickens to a pudding-like consistency. Garnish along with your favourite fruits and nuts, and revel in a delicious and healthy treat.
The Final Word
Makhana is a nutritious and versatile superfood that may aid in weight reduction. Its high protein and fibre content make it a wonderful snack option. As well as, Makhana is low in calories and might replace energy-dense snacks, which may contribute to weight gain. Nonetheless, remember to eat it moderately without excessive salt or sugar. Lastly, it’s all the time best to seek the advice of a nutritionist or doctor before making significant changes to your eating regimen.
Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information, please contact our certified nutritionists Here.
Often Asked Questions
Q: What are makhana or fox nuts?
A: Makhana, also referred to as fox nuts, are small white seeds from the lotus flower and are a well-liked snack in Indian cuisine. They’re a wonderful source of protein, fibre and other essential nutrients.
Q: How can makhana assist in weight reduction?
A: Makhana helps in weight reduction on account of its high protein content, low-calorie content and richness in fibre. It could actually keep you satiated for longer and forestall overeating, resulting in a calorie deficit and weight reduction.
Q: Are makhana low in calories?
A: Yes, makhana is low in calories. One serving (approx. 32g) of makhana comprises only around 100 calories. The low-calorie content of Makhana makes them a healthy addition to a weight-loss eating regimen.
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 reduction.
Q: Are makhana a superb source of protein?
A: Yes, makhana is a superb source of protein. One serving (32g) of makhana offers around three grams of protein. The protein helps enhance the burden loss process. As well as, it helps construct and repair muscles.
Q: Are makhana low in fat?
A: Yes, makhana is low in fat, with 100 grams of makhana containing only 0.1gm of total lipids (fats).
Q: Are makhana good for digestion?
A: Yes, makhana is sweet for digestion because it is high in fibre. Besides improving digestion, fibre also helps prevent unhealthy snacking, thus aiding in weight reduction.
Q: Can makhana help reduce sugar cravings?
A: Although makhana isn’t sweet, it might probably help reduce cravings on account of its wealthy fibre content. It promotes satiety and keeps one full for longer.
Q: include makhana within the eating regimen for weight reduction?
A: Makhana might be included within the eating regimen for weight reduction as a healthy and satisfying snack. It could actually be roasted or utilized in various ways to make a healthy snack or a meal.
Q: Are there any unwanted side effects of consuming makhana?
A: There aren’t any proven unwanted side effects of consuming makhana, and it’s protected for consumption, making it a perfect snack for weight reduction. Nonetheless, overconsumption can affect weight reduction. As well as, those with kidney stones should avoid consuming it because it is high in calcium.
Research Sources
1. Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes, The role of protein in weight reduction and maintenance2, 3, 4, The American Journal of Clinical Nutrition, Volume 101, Issue 6, 2015, Pages 1320S-1329S, ISSN 0002-9165, https://doi.org/10.3945/ajcn.114.084038.
https://www.sciencedirect.com/science/article/pii/S0002916523274274
2. Aleksandra Skoczek-Rubińska, Joanna Bajerska, The consumption of energy-dense snacks and a few contextual aspects of snacking may contribute to higher energy intake and body weight in adults, Nutrition Research, Volume 96, 2021, Pages 20-36, ISSN 0271-5317, https://doi.org/10.1016/j.nutres.2021.11.001.
https://www.sciencedirect.com/science/article/pii/S0271531721000609
3. Journal of Nutrition, 2019
https://academic.oup.com/jn/issue/149/10?login=true
4. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Advantages of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
5. Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for heart problems. Cochrane Database Syst Rev. 2020 May 19;5(5): CD011737. DoI: 10.1002/14651858.CD011737.pub2. Update in: Cochrane Database Syst Rev. 2020 Aug 21;8:CD011737. PMID: 32428300; PMCID: PMC7388853.