Is Makhana Good For Weight Loss? A Snack Solution: HealthifyMe

Makhana, often known as fox nuts, has been a staple in Indian delicacies for hundreds of years. As a result of rising consciousness of wholesome consuming and weight reduction, Makhana is receiving the popularity it deserves. Well being consultants and nutritionists are raving concerning the nutrient-rich superfood, which is gaining immense reputation in well being and wellness. However is Makhana Good for Weight Loss? This text will assist discover the reply.

Identical to some other meal, snacking can be an important a part of any weight reduction weight-reduction plan. However, like wholesome snacking can improve your weight reduction efforts, consuming unhealthy snacks can hamper progress. Moreover, with quite a few choices out there, it may be difficult to decide on the precise one. That’s the place Makhana is useful. It’s a versatile meals utilized in varied methods, making for a wholesome and satisfying snack. This text will discover the advantages of Makhana for weight reduction and the way it can match into your weight-reduction plan plan.

Makhana: An Overview of the Nutrient-rich Superfood

Makhana, often known as fox nuts, is a well-liked snack in Indian delicacies that’s gaining recognition for its well being advantages. These small white seeds come from the lotus flower and are generally utilized in conventional Ayurvedic drugs. Makhana is broadly out there in India and could be present in most grocery shops and supermarkets. It is a wonderful supply of protein, fibre, and different important vitamins, making it an excellent snack for these in search of a nutritious diet. Allow us to delve into its dietary worth and its advantages for weight reduction.

Dietary Profile of Makhana

As per data, 100 grams of Makhna provides the next vitamins.

Energy: 347
Protein: 9.7gm
Fat: 0.1gm
Carbohydrates: 76.9gm
Fibre: 14.5gm
Whole Lipids (Fat): 0.1gm
Calcium: 60mg
Iron: 1.4mg

Regardless of their small dimension, Makhanas, or fox nuts, are full of vitamins. They’re excessive in fibre, which helps promote digestive well being. As well as, they comprise potassium, which helps steadiness levels of cholesterol and maintain the guts wholesome. Snacking on makhanas can enhance pores and skin, weight management, coronary heart well being, and hormonal steadiness.

Makhana and Weight Loss: How Does it Assist?

Makhana or fox nuts are a wonderful addition to your weight reduction weight-reduction plan. They provide quite a few well being advantages that support in weight reduction in several methods.

Listed below are some science-backed information that specify how Makhana helps with weight reduction:

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Excessive Protein

Makhana is a wealthy supply of protein, providing round three grams of protein per serving (32g). The significance of protein for weight reduction isn’t any secret. Research reveals that consuming protein-rich meals may also help handle and drop pounds.

Consuming protein-rich meals can maintain you satiated for longer and forestall overeating, resulting in a calorie deficit and weight reduction. Proteins additionally assist construct and restore muscle tissue. Therefore, changing unhealthy and high-fat, high-carb snacks with protein-rich makhana can support in weight reduction.

Low-calorie Content material

Makhana is low in energy, which makes it an excellent snack for weight reduction. The significance of decreasing calorie consumption is essential in any weight-loss journey. Research reveals that one issue that appears to contribute to weight problems, is the better consumption of snacks. It’s as a result of most snacks out there available in the market are vitality dense and improve your calorie consumption.

The purpose is that folks normally munch on a small portion of a snack and don’t even realise what number of energy they eat. Therefore, changing energy-dense snacks with wholesome options like Makhana is healthier.

Wealthy in Fibre

Makhana is a wealthy supply of fibre, with one serving (approx. 32g) of makhana providing about 4.5g of fibre. As per a study by the American Society for Vitamin, growing one’s each day fibre consumption by 4g can result in an extra weight lack of greater than 3 kilos (1.36kg) inside six months. So, in addition to main a wholesome life and consuming a balanced meal, merely including one serving of makhana can enhance your weight-loss outcomes.

A number of studies have highlighted the significance of fibre-rich meals for wholesome weight reduction. It’s as a result of fibre helps enhance digestion and provides to satiety. In consequence, it helps stop unhealthy snacking. Therefore, makhana is a wonderful different to oily and processed snacks and aids in coping with premature starvation pangs. As well as, it could assist curb cravings and forestall overeating, which is crucial for weight reduction.

Low in Saturated Fats

Makhana is low in saturated fats, which makes it a wholesome snack for weight reduction. As per research, meals low in saturated fats assist cut back the danger of coronary heart illness.

Detoxifying Impact on the Liver

The liver performs an important position in weight reduction, and a wholesome liver can enhance metabolism, resulting in weight reduction.

Makhana has a detoxifying impact on the liver. It helps in decreasing triglycerides and dangerous levels of cholesterol from the physique. It additionally helps reverse fatty liver.

Abstract

Makhana, often known as fox nuts, is a wonderful addition to a weight reduction weight-reduction plan as a result of its varied well being advantages. Makhana is wealthy in protein, which will increase satiety and reduces starvation, resulting in a calorie deficit and weight reduction. It’s low in energy and saturated fats, making it an excellent weight-loss snack. Its fibre content material improves digestion, prevents unhealthy snacking, and helps take care of premature starvation pangs. Moreover, Makhana detoxifies the liver, which might enhance metabolism and result in weight reduction. Its low-calorie, high-protein content material and liver detoxifying impact make it a wonderful meals for wholesome weight reduction.

Makhana Recipes for Weight Loss

1. Makhana Salad

Serving: 2

Components

Makhana: 2 cups (65g)
Chopped greens (tomatoes, cucumber, onion, bell peppers, and so on.): 1 bowl
Chopped cilantro: ½ bowl
Lemon juice: ½ tbsp
Salt to style

Technique of Preparation

Warmth a pan over medium warmth and dry roast Makhana till they flip crispy and brown.
Add roasted Makhana, chopped greens, and cilantro in a mixing bowl.
Add lemon juice and salt to style, and toss till every part is combined properly.
Let it sit for 5-10 minutes earlier than serving.

2. Mint Flavoured Makhana

Serving dimension: 2

Components

Makhana: 2 cups (65g)
Ghee: 1 tbsp
Curry leaves (to style)
Pumpkin seeds (to style)
Pinch of rock salt or desk salt
Pepper (to style)
Herbs of your selection (to style)
Mint (pudina) powder: 1 tsp

Technique of Preparation

Dry roast the Makhana on a non-stick pan on low flame for about 7-8 minutes or till they flip crispy and brown.
In a separate hard-bottomed pan, add ghee and let it soften.
Add curry leaves and pumpkin seeds. Stir till they’re fried properly.
Add a pinch of black pepper and rock salt or desk salt. Combine properly.
Add the dry roasted Makhana and toss on low flame till the flavours are evenly distributed.
Add herbs of your selection and blend properly.
Add mint (pudina) powder and blend till the flavours are evenly distributed.
As soon as achieved, let the Makhana cool and retailer it in an hermetic container for each day use.

3. Spicy Makhana

Serving dimension: 2

Components

Makhana: 2 cups (65g)
Olive oil: 1 tbsp
Crimson chilli powder: 1 tsp
Cumin powder: 1 tsp
Coriander powder: 1 tsp
Salt to style

Technique of Preparation

Warmth olive oil in a pan over medium warmth.
Add Makhana and roast till they flip crispy and brown.
Combine purple chilli powder, cumin powder, coriander powder, and salt in a separate bowl.
Add the spice combine to the roasted Makhana and toss till evenly coated.
Retailer it in an hermetic container after it cools down.

4. Ghee Roasted Makhana

Serving dimension: 2

Components

Makhana: 2 cups (65g)
Ghee or olive oil: 1 tbsp
Pinch of salt
Black pepper: ½ tsp
White sesame seeds (non-compulsory)

Technique of Preparation

Dry roast the Makhana on a non-stick pan on low flame for about 7-8 minutes or till they flip crispy and brown.
Add ghee or olive oil to a separate hard-bottomed pan and let it soften.
Add a pinch of salt and black pepper, and blend properly.
Add the dry roasted Makhana and toss on low flame till the flavours are evenly distributed.
Add white sesame seeds for additional crunchiness (non-compulsory).
As soon as achieved, let the Makhana cool and retailer it in an hermetic container for each day use.

Different Methods of Including Makhana to a Weight Loss Food regimen

Listed below are another methods to include Makhana right into a weight-loss weight-reduction plan:

As a Breakfast Cereal

You should utilize Makhana as a wholesome and nutritious different to your common breakfast cereals. To make Makhana cereal, roast the Makhana in a dry pan till they change into crispy. Crush them flippantly and add them to a bowl of low-fat milk or almond milk. You may add some fruits and honey to sweeten it up. This breakfast will maintain you feeling full for a very long time, offering vitality and vitamins to your physique.

As a Topping for Salads

It’s no secret that salads are top-of-the-line methods to include greens into your weight-reduction plan. Nonetheless, generally, they are often boring. So, add crunch and flavour to your salads by topping them with roasted Makhana. You may 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 meals however is excessive in carbohydrates and energy. Exchange rice with roasted Makhana to make a low-carb and low-calorie meal. Roast the Makhana till crispy and crush them flippantly. Add some greens of your selection and a few spices to the Makhana and blend properly. One can serve this dish as a aspect dish or a major course.

As a Snack with Dips

Makhana can be used as a wholesome snack with dips. For instance, pair a low-fat yoghurt dip or a hummus dip with roasted Makhana. This snack is excessive in protein and low in energy, making it an ideal selection for weight reduction.

Makhana for Weight Loss: Issues to Watch Out For

Whereas Makhana is a nutrient-rich meals, keep in mind just a few issues earlier than including it to your weight reduction weight-reduction plan. Firstly, it’s important to notice that Makhana isn’t a magic weight reduction tablet. As an alternative, one ought to embody it in a wholesome, balanced weight-reduction plan with common train.

One other essential facet to recollect is portion management. Makhana is a low-calorie snack, however that doesn’t imply you’ll be able to overeat it. Consuming too many energy, no matter the place they arrive from, may end up in weight achieve. Due to this fact, limiting your consumption to a serving dimension of 30-40 grams per day is greatest.

Individuals allergic to seeds or nuts ought to keep away from consuming Makhana. Additionally it is not beneficial for people who’ve had kidney stones previously, as it’s excessive in calcium and should improve the danger of stone formation.

It’s best to eat Makhana with out including extreme salt or spices to keep up its well being advantages. As an alternative, you’ll be able to put together it with a lightweight seasoning of salt, pepper, or cumin powder, making it a wholesome and flavourful snack.

Abstract

Whereas it’s a nutrient-rich meals, Makhana shouldn’t be thought of a magic weight reduction tablet. One ought to eat it as a part of a balanced weight-reduction plan and common train. Portion management is crucial, with a beneficial each day serving dimension of 30-40 grams. Individuals with nut or seed allergic reactions or a historical past of kidney stones ought to keep away from consuming Makhana. Consuming Makhana with out extreme salt or sugar and with a lightweight seasoning of salt, pepper, or cumin powder is greatest.

HealthifyMe Suggestion

Strive makhana pudding if you’d like a singular solution to incorporate Makhana into your weight reduction weight-reduction plan. This dessert-like dish is wealthy in protein and fibre and low in energy, making it a wonderful choice for a candy snack. To make the pudding, roast the Makhana in ghee till crispy, then grind them right into a powder. In a separate pan, warmth some almond milk and add the makhana powder, stirring repeatedly. Subsequent, add some jaggery powder and simmer till it thickens to a pudding-like consistency. Garnish along with your favorite fruits and nuts, and revel in a scrumptious and wholesome deal with.

The Last Phrase

Makhana is a nutritious and versatile superfood that may support in weight reduction. Its excessive protein and fibre content material make it a wonderful snack choice. As well as, Makhana is low in energy and may substitute energy-dense snacks, which might contribute to weight achieve. Nonetheless, keep in mind to eat it sparsely with out extreme salt or sugar. Lastly, it’s at all times greatest to seek the advice of a nutritionist or physician earlier than making vital modifications to your weight-reduction plan.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional data, please contact our licensed nutritionists Here.

Often Requested Questions

Q: What are makhana or fox nuts?

A: Makhana, often known as fox nuts, are small white seeds from the lotus flower and are a preferred snack in Indian delicacies. They’re a wonderful supply of protein, fibre and different important vitamins.

Q: How can makhana assist in weight reduction?

A: Makhana helps in weight reduction as a result of its excessive protein content material, low-calorie content material and richness in fibre. It will probably maintain you satiated for longer and forestall overeating, resulting in a calorie deficit and weight reduction.

Q: Are makhana low in energy?

A: Sure, makhana is low in energy. One serving (approx. 32g) of makhana comprises solely round 100 energy. The low-calorie content material of Makhana makes them a wholesome addition to a weight-loss weight-reduction plan.

Q: Are makhana excessive in fibre?

A: Sure, makhana is excessive in fibre. One serving (approx. 32g) of makhana provides about 4.5g of fibre. The fibre-rich composition of Makhana improves digestion, enhances satiety and aids weight reduction.

Q: Are makhana a very good supply of protein?

A: Sure, makhana is an efficient supply of protein. One serving (32g) of makhana provides round three grams of protein. The protein helps improve the load loss course of. As well as, it helps construct and restore muscle tissue.

Q: Are makhana low in fats?

A: Sure, makhana is low in fats, with 100 grams of makhana containing solely 0.1gm of complete lipids (fat).

Q: Are makhana good for digestion?

A: Sure, makhana is sweet for digestion as it’s excessive in fibre. Apart from enhancing digestion, fibre additionally helps stop unhealthy snacking, thus aiding in weight reduction.

Q: Can makhana assist cut back sugar cravings?

A: Though makhana isn’t candy, it could assist cut back cravings as a result of its wealthy fibre content material. It promotes satiety and retains one full for longer.

Q: Easy methods to embody makhana within the weight-reduction plan for weight reduction?

A: Makhana could be included within the weight-reduction plan for weight reduction as a wholesome and satisfying snack. It may be roasted or utilized in varied methods to make a wholesome snack or a meal.

Q: Are there any unwanted effects of consuming makhana?

A: There aren’t any confirmed unwanted effects of consuming makhana, and it’s protected for consumption, making it an excellent snack for weight reduction. Nonetheless, overconsumption can have an effect on weight reduction. As well as, these with kidney stones ought to keep away from consuming it as it’s excessive in calcium.

Analysis 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 position of protein in weight reduction and maintenance2, 3, 4, The American Journal of Medical Vitamin, Quantity 101, Subject 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 components of snacking could contribute to greater vitality consumption and physique weight in adults, Vitamin Analysis, Quantity 96, 2021, Pages 20-36, ISSN 0271-5317, https://doi.org/10.1016/j.nutres.2021.11.001.