Makhana, also referred to as fox nuts, has been a staple in Indian delicacies for hundreds of years. Due to the rising consciousness of wholesome consuming and weight reduction, Makhana is receiving the popularity it deserves. Health consultants and nutritionists are raving concerning the nutrient-rich superfood, which is gaining immense recognition in well being and wellness. But is Makhana Good for Weight Loss? This article will assist discover the reply.
Just like another meal, snacking can also be an important a part of any weight reduction food regimen. But, like wholesome snacking can improve your weight reduction efforts, consuming unhealthy snacks can hamper progress. Additionally, with quite a few choices accessible, it may be difficult to decide on the precise one. That is the place Makhana is useful. It is a flexible meals utilized in varied methods, making for a wholesome and satisfying snack. This article will discover the advantages of Makhana for weight reduction and the way it can match into your food regimen plan.
Makhana: An Overview of the Nutrient-rich Superfood
Makhana, also referred to 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 medication. Makhana is extensively accessible in India and might be present in most grocery shops and supermarkets. It is a superb supply of protein, fibre, and different important vitamins, making it a perfect snack for these in search of a nutritious diet. Let us delve into its dietary worth and its advantages for weight reduction.
Nutritional Profile of Makhana
As per information, 100 grams of Makhna gives the next vitamins.
- 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 dimension, Makhanas, or fox nuts, are filled with vitamins. They are excessive in fibre, which helps promote digestive well being. In addition, they comprise potassium, which helps steadiness levels of cholesterol and hold 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 Help?
Makhana or fox nuts are a wonderful addition to your weight reduction food regimen. They provide quite a few well being advantages that assist in weight reduction in several methods.
Here are some science-backed details that specify how Makhana helps with weight reduction:
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High Protein
Makhana is a wealthy supply of protein, providing round three grams of protein per serving (32g). The significance of protein for weight reduction is not any secret. Research exhibits that consuming protein-rich meals may help handle and drop a few pounds.
Consuming protein-rich meals can hold you satiated for longer and forestall overeating, resulting in a calorie deficit and weight reduction. Proteins additionally assist construct and restore muscle mass. Hence, changing unhealthy and high-fat, high-carb snacks with protein-rich makhana can assist in weight reduction.
Low-calorie Content
Makhana is low in energy, which makes it a perfect snack for weight reduction. The significance of decreasing calorie consumption is essential in any weight-loss journey. Research exhibits that one issue that appears to contribute to weight problems, is the higher consumption of snacks. It is as a result of most snacks accessible out there are power dense and improve your calorie consumption.
The level is that folks normally munch on a small portion of a snack and don’t even realise what number of energy they devour. Hence, changing energy-dense snacks with wholesome alternate options like Makhana is healthier.
Rich 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 research by the American Society for Nutrition, growing one’s day by day fibre consumption by 4g can result in a further weight lack of greater than 3 kilos (1.36kg) inside six months. So, apart from main a wholesome life and consuming a balanced meal, merely including one serving of makhana can enhance your weight-loss outcomes.
Several research have highlighted the significance of fibre-rich meals for wholesome weight reduction. It is as a result of fibre helps enhance digestion and provides to satiety. As a end result, it helps stop unhealthy snacking. Hence, makhana is a superb various to oily and processed snacks and aids in coping with premature starvation pangs. In addition, it may well assist curb cravings and forestall overeating, which is important for weight reduction.
Low in Saturated Fat
Makhana is low in saturated fats, which makes it a wholesome snack for weight reduction. As per analysis, meals low in saturated fats assist scale back the danger of coronary heart illness.
Detoxifying Effect on the Liver
The liver performs a vital function 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.
Summary
Makhana, also referred to as fox nuts, is a superb addition to a weight reduction food regimen because 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 is low in energy and saturated fats, making it a perfect weight-loss snack. Its fibre content material improves digestion, prevents unhealthy snacking, and helps take care of premature starvation pangs. Additionally, Makhana detoxifies the liver, which may 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
Ingredients
- Makhana: 2 cups (65g)
- Chopped greens (tomatoes, cucumber, onion, bell peppers, and so forth.): 1 bowl
- Chopped cilantro: ½ bowl
- Lemon juice: ½ tbsp
- Salt to style
Method of Preparation
- Heat 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 blended effectively.
- Let it sit for 5-10 minutes earlier than serving.
2. Mint Flavoured Makhana
Serving dimension: 2
Ingredients
- 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
Method 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 effectively.
- Add a pinch of black pepper and rock salt or desk salt. Mix effectively.
- Add the dry roasted Makhana and toss on low flame till the flavours are evenly distributed.
- Add herbs of your selection and blend effectively.
- Add mint (pudina) powder and blend till the flavours are evenly distributed.
- Once carried out, let the Makhana cool and retailer it in an hermetic container for day by day use.
3. Spicy Makhana
Serving dimension: 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 style
Method of Preparation
- Heat olive oil in a pan over medium warmth.
- Add Makhana and roast till they flip crispy and brown.
- Mix pink 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.
- Store it in an hermetic container after it cools down.
4. Ghee Roasted Makhana
Serving dimension: 2
Ingredients
- Makhana: 2 cups (65g)
- Ghee or olive oil: 1 tbsp
- Pinch of salt
- Black pepper: ½ tsp
- White sesame seeds (elective)
Method 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 effectively.
- Add the dry roasted Makhana and toss on low flame till the flavours are evenly distributed.
- Add white sesame seeds for further crunchiness (elective).
- Once carried out, let the Makhana cool and retailer it in an hermetic container for day by day use.
Other Ways of Adding Makhana to a Weight Loss Diet
Here are another methods to include Makhana right into a weight-loss food regimen:
As a Breakfast Cereal
You can use Makhana as a wholesome and nutritious various to your common breakfast cereals. To make Makhana cereal, roast the Makhana in a dry pan till they turn into crispy. Crush them frivolously and add them to a bowl of low-fat milk or almond milk. You can add some fruits and honey to sweeten it up. This breakfast will hold you feeling full for a very long time, offering power and vitamins to your physique.
As a Topping for Salads
It is not any secret that salads are top-of-the-line methods to include greens into your food regimen. However, typically, they are often boring. So, add crunch and flavour to your salads by topping them with roasted Makhana. You 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 meals however is excessive in carbohydrates and energy. Replace rice with roasted Makhana to make a low-carb and low-calorie meal. Roast the Makhana till crispy and crush them frivolously. Add some greens of your selection and a few spices to the Makhana and blend effectively. One can serve this dish as a facet dish or a primary course.
As a Snack with Dips
Makhana may also 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: Things to Watch Out For
While Makhana is a nutrient-rich meals, keep in mind just a few issues earlier than including it to your weight reduction food regimen. Firstly, it’s important to notice that Makhana is just not a magic weight reduction tablet. Instead, one ought to embody it in a wholesome, balanced food regimen with common train.
Another essential side to recollect is portion management. Makhana is a low-calorie snack, however that doesn’t imply you possibly can overeat it. Consuming too many energy, no matter the place they arrive from, may end up in weight achieve. Therefore, limiting your consumption to a serving dimension of 30-40 grams per day is finest.
People allergic to seeds or nuts ought to keep away from consuming Makhana. It can also be not really helpful for people who’ve had kidney stones prior to now, as it’s excessive in calcium and should improve the danger of stone formation.
It is finest to devour Makhana with out including extreme salt or spices to keep up its well being advantages. Instead, you possibly can put together it with a lightweight seasoning of salt, pepper, or cumin powder, making it a wholesome and flavourful snack.
Summary
While it’s a nutrient-rich meals, Makhana shouldn’t be thought-about a magic weight reduction tablet. One ought to devour it as a part of a balanced food regimen and common train. Portion management is important, with a really helpful day by day serving dimension of 30-40 grams. People with nut or seed allergy symptoms 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 finest.
HealthifyMe Suggestion
Try makhana pudding in order for you a novel method to incorporate Makhana into your weight reduction food regimen. This dessert-like dish is wealthy in protein and fibre and low in energy, making it a wonderful possibility 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. Next, 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 Final Word
Makhana is a nutritious and versatile superfood that may assist in weight reduction. Its excessive protein and fibre content material make it a wonderful snack possibility. In addition, Makhana is low in energy and might exchange energy-dense snacks, which may contribute to weight achieve. However, keep in mind to devour it carefully with out extreme salt or sugar. Lastly, it’s all the time finest to seek the advice of a nutritionist or physician earlier than making important adjustments to your food regimen.
Disclaimer: The goal of this text is simply to disperse data and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional info, please contact our licensed nutritionists Here.
Frequently 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 delicacies. They are a wonderful supply of protein, fibre and different important vitamins.
Q: How can makhana assist in weight reduction?
A: Makhana helps in weight reduction because of its excessive protein content material, low-calorie content material and richness in fibre. It can hold you satiated for longer and forestall overeating, resulting in a calorie deficit and weight reduction.
Q: Are makhana low in energy?
A: Yes, 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 food regimen.
Q: Are makhana excessive in fibre?
A: Yes, makhana is excessive in fibre. One serving (approx. 32g) of makhana gives 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: Yes, makhana is an efficient supply of protein. One serving (32g) of makhana gives round three grams of protein. The protein helps improve the burden loss course of. In addition, it helps construct and restore muscle mass.
Q: Are makhana low in fats?
A: Yes, 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: Yes, makhana is nice for digestion as it’s excessive in fibre. Besides bettering digestion, fibre additionally helps stop unhealthy snacking, thus aiding in weight reduction.
Q: Can makhana assist scale back sugar cravings?
A: Although makhana is just not candy, it may well assist scale back cravings because of its wealthy fibre content material. It promotes satiety and retains one full for longer.
Q: How to incorporate makhana within the food regimen for weight reduction?
A: Makhana might be included within the food regimen for weight reduction as a wholesome and satisfying snack. It might be roasted or utilized in varied methods to make a wholesome snack or a meal.
Q: Are there any negative effects of consuming makhana?
A: There are not any confirmed negative effects of consuming makhana, and it’s secure for consumption, making it a perfect snack for weight reduction. However, overconsumption can have an effect on weight reduction. In addition, these with kidney stones ought to keep away from consuming it as it’s excessive 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 function 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 components of snacking could contribute to increased power consumption and physique 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 Benefits 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 fats consumption 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.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7388853/
