Makhana for Weight Loss: Increases Weight? Can I Eat Makhana Every Day?

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 28-Jun-2022Read Time : 5 minutes
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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:
  • What is Makhana?
  • Makhana: Nutritional Profile
  • Is Makhana Good for Weight Loss?
  • How Much Makhana Can You Eat in a Day for Weight Loss?
  • What is the Best Time to Eat Makhana for Weight Loss?
  • How to Eat Makhana for Weight Loss?
  • What are the Risks of Overconsumption of Makhana for Weight Loss?
  • What are the Other Health Benefits of Makhana?
  • Don’t Have Time To Read?
  • FAQs

What is Makhana?

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: Nutritional Profile

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

Is Makhana Good for Weight Loss?

Makhana is a great source of fibre and protein, which are crucial for weight loss.

  • Fibre digests much slower than simple carbohydrates, thus releasing calories at a much slower rate. Fibre also absorbs water and swells up in the stomach and intestines, making you feel full and curbing your appetite. This can prevent overeating, thus lowering your calorie intake.
  • Protein can help you build muscle and prevent muscle loss than can happen when you lose weight. Dietary protein also promotes satiety.

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.

How Much Makhana Can You Eat in a Day for Weight Loss?

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.

What is the Best Time to Eat Makhana for Weight Loss?

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.

How to Eat Makhana for Weight Loss?

If you are wondering how to include makhana in your diet, check out these delicious makhana recipes for weight loss:

  • The best way to eat makhana for weight loss is as a snack instead of high calorie snacks like a bag of chips, a bowl of namkeen, a plate of biscuits, etc. Dry roast about 30 g of makhana in a non-stick pan on a low flame without adding any fat like oil, butter, or ghee. Roast until the makhana turns slightly brown. This gives them a delightful crunch. Add salt, paprika, mint, garlic, or onion powder or the seasoning of your choice. Store leftovers in an airtight container.
  • You can also replace croutons in salads with toasted makhana. This adds a crunchy texture to your salad while lowering your calorie intake. Adding makhana to your salads also makes them more filling. Try a makhana salad or a makhana bhel with onion, tomatoes, cucumbercorn, chickpeas, sprouts, etc. This can make for a filling and nutritious appetiser or the first course of your meal.
  • You can also add makhana to your soups to make them more satiating and nutritious. Grind some makhana to a coarse powder and add about 15 to 20 g of it to your soups as a thickener. Additionally, you can also add roasted makhana to your soups instead of croutons for added nutrition, satiation, and texture.
  • Makhana curry is an excellent weight loss option for vegans. Replace paneer, soya chunks, or chicken with makhana to make a delicious curry.

What are the Risks of Overconsumption of Makhana 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.

What are the Other Health Benefits of Makhana?

  • The high fibre content in makhana can help relieve constipation and ease digestion.
  • Makhana has a low glycaemic index (GI) score and does not cause a spike in your blood sugar levels when consumed. Thus, it makes a good snacking option for diabetics.
  • Its high antioxidant content can help prevent cell damage caused by free radicals and oxidative stress. This can lower your risk of developing heart disease, Type 2 diabetes, and certain types of cancer.
  • Makhana also has anti-inflammatory properties, which makes it ideal for consumption if you have inflammatory bowel disease, arthritis, gout, or other inflammatory conditions.
  • The amino acids and antioxidants in makhana may have anti-ageing properties, which help promote skin health and slow down the ageing of your skin cells.

Don’t Have Time To Read?

  • Makhana is a snack food made by roasting and popping the dried seeds of the Euryale ferox plant.
  • Makhana is rich in carbohydrates, fibre, proteins, amino acids, and antioxidants. It is also a good source of essential minerals like calcium, magnesium, phosphorus, and iron.
  • The high fibre and protein content in makhana make it satiating. Thus, makhana helps in weight loss by preventing overeating and lowering your calorie intake.
  • Limit your daily consumption of makhana to about 30 to 50 g in order to lose or maintain your weight.
  • The best time to consume makhana is before a meal as an appetiser or as an evening snack.
  • You can add roasted makhana to your salads and soups, consume it as a snack (like popcorn), or use it as a replacement for paneer, soya chunks, or chicken in gravies and curries.
  • Overconsumption of makhana can lead to weight gain, stomach upset, bloating, flatulence, etc.
  • The fibre content in makhana helps ease digestion, and its low glycaemic index score makes it an ideal snack for diabetics.
  • The antioxidants and amino acids in makhana can prevent free radical damage to your cells, slow down ageing, and lower your risk for developing conditions like heart disease, Type 2 Diabetes, and some types of cancer.
  • Use the Phable Care App to consult India's leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.

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