Do you often get hungry in the evenings but are wary of snacking and weight gain? Worry no more because we have got you covered! Makhana is a delicious snack that can help you lose weight while satisfying your taste buds. So what are the benefits of makhana for weight loss? What is the best way to include it in your weight loss diet? Read on to find out!
Contents:Makhana, also known as fox nuts, lotus seeds, or phool makhana, is a seed of the Euryale ferox or prickly water lily plant. The plants are grown in ponds and cultivated for the edible seeds. The seeds are called fox nuts when dried. The dried seeds are then “popped” by roasting to produce makhana.
Makhana is a food that is rich in carbohydrates and fibre, with a moderately high amount of protein. Makhana has very little to no fats, and the calories in makhana come mainly from its high carbohydrate content. Makhana is also a good source of calcium, iron, phosphorus, and magnesium. It is an excellent source of amino acids like glutamine and antioxidants like epicatechin, gallic acid, and chlorogenic acid.
The following is the nutritional profile of 100 g of makhana.
Nutrient | Amount |
Energy | 347 kcal |
Carbohydrates | 76.9 g |
Protein | 9.7 g |
Fat (Total Lipids) | 0.1 g |
Fibre | 14.5 g |
Makhana is a great source of fibre and protein, which are crucial for weight loss.
Despite being high in calories, a single serving of makhana (around 30 g, which has about 105 kcal) is enough to satisfy your hunger. One serving of makhana has fewer calories than a bag of chips or a candy bar of the same quantity. Thus makhana benefits in weight loss by preventing overeating and cutting down on your calorie intake.
If you are trying to lose weight, limit your consumption of makhana to 30 to 50 g a day. As makhana is high in fibre and protein, even 30 g of makhana as a snack can keep you full till your next major meal.
Makhana makes an ideal evening snack, as it can help you stave off hunger till dinner. Eating makhana curry for lunch with rice or roti can keep you satiated for a longer time.
If you are wondering how to include makhana in your diet, check out these delicious makhana recipes for weight loss:
As makhana has a high carbohydrate content, consuming too much of it can lead to weight gain. Also, makhana is rich in fibre, and overconsumption can lead to bloating, flatulence, indigestion, stomach ache, etc.
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