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Is Makhana Good For Weight Loss? A Snack Resolution: 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 specialists and nutritionists are raving in regards to 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 a necessary a part of any weight reduction eating regimen. 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 eating regimen 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 medication. Makhana is extensively out there in India and may be present in most grocery shops and supermarkets. It is a wonderful supply of protein, fibre, and different important vitamins, making it a great 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 knowledge, 100 grams of Makhna presents the next vitamins.

  • Energy: 347
  • Protein: 9.7gm
  • Fat: 0.1gm
  • Carbohydrates: 76.9gm
  • Fibre: 14.5gm
  • Complete 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 include potassium, which helps stability levels of cholesterol and maintain the guts wholesome. Snacking on makhanas can enhance pores and skin, weight management, coronary heart well being, and hormonal stability.

Makhana and Weight Loss: How Does it Assist?

Makhana or fox nuts are a wonderful addition to your weight reduction eating regimen. They provide quite a few well being advantages that help in weight reduction in numerous methods. 

Listed below are some science-backed details 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. Analysis reveals that consuming protein-rich meals can assist handle and reduce weight. 

Consuming protein-rich meals can maintain you satiated for longer and stop 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 help in weight reduction. 

Low-calorie Content material

Makhana is low in energy, which makes it a great snack for weight reduction. The significance of lowering calorie consumption is essential in any weight-loss journey. Analysis reveals that one issue that appears to contribute to weight problems, is the higher 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 individuals normally munch on a small portion of a snack and don’t even realise what number of energy they devour. Therefore, changing energy-dense snacks with wholesome options like Makhana is best.

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 research by the American Society for Vitamin, rising one’s every day fibre consumption by 4g can result in a further 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 research 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. Because of this, it helps forestall unhealthy snacking. Therefore, makhana is a wonderful various to oily and processed snacks and aids in coping with premature starvation pangs. As well as, it will probably assist curb cravings and stop 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 analysis, meals low in saturated fats assist cut back the chance of coronary heart illness.

Detoxifying Impact on the Liver

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

Makhana has a detoxifying impact on the liver. It helps in lowering triglycerides and unhealthy 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 eating 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’s low in energy and saturated fats, making it a great weight-loss snack. Its fibre content material improves digestion, prevents unhealthy snacking, and helps cope with premature starvation pangs. Moreover, Makhana detoxifies the liver, which might increase 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

Elements

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

Methodology 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 all the things is combined properly.
  • Let it sit for 5-10 minutes earlier than serving.

2. Mint Flavoured Makhana

Serving dimension: 2

Elements

  • 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 alternative (to style)
  • Mint (pudina) powder: 1 tsp

Methodology 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 alternative and blend properly.
  • Add mint (pudina) powder and blend till the flavours are evenly distributed.
  • As soon as performed, let the Makhana cool and retailer it in an hermetic container for every day use.

3. Spicy Makhana

Serving dimension: 2

Elements

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

Methodology of Preparation

  • Warmth olive oil in a pan over medium warmth.
  • Add Makhana and roast till they flip crispy and brown.
  • Combine crimson 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

Elements

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

Methodology 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 (elective).
  • As soon as performed, let the Makhana cool and retailer it in an hermetic container for every day use.

Different Methods of Including Makhana to a Weight Loss Eating regimen

Listed below are another methods to include Makhana right into a weight-loss eating regimen:

As a Breakfast Cereal

You should utilize 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 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 the most effective methods to include greens into your eating regimen. Nevertheless, 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. Substitute 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 alternative and a few spices to the Makhana and blend properly. One can serve this dish as a aspect dish or a foremost course.

As a Snack with Dips 

Makhana will 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 alternative for weight reduction.

Makhana for Weight Loss: Issues to Watch Out For

Whereas Makhana is a nutrient-rich meals, keep in mind a couple of issues earlier than including it to your weight reduction eating regimen. 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 eating regimen 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, can lead to weight acquire. Due to this fact, limiting your consumption to a serving dimension of 30-40 grams per day is greatest.

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

It’s best to devour 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 light-weight 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 devour it as a part of a balanced eating regimen and common train. Portion management is crucial, with a really useful every day serving dimension of 30-40 grams. Folks 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 light-weight seasoning of salt, pepper, or cumin powder is greatest.

HealthifyMe Suggestion

Attempt makhana pudding if you need a singular option to incorporate Makhana into your weight reduction eating 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. Subsequent, add some jaggery powder and simmer till it thickens to a pudding-like consistency. Garnish together 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 help in weight reduction. Its excessive protein and fibre content material make it a wonderful snack possibility. As well as, Makhana is low in energy and may change energy-dense snacks, which might contribute to weight acquire. Nevertheless, keep in mind to devour it carefully 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 important adjustments to your eating regimen.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right 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 well-liked 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 because of its excessive protein content material, low-calorie content material and richness in fibre. It may well maintain you satiated for longer and stop 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 incorporates solely round 100 energy. The low-calorie content material of Makhana makes them a wholesome addition to a weight-loss eating regimen.

Q: Are makhana excessive in fibre?

A: Sure, makhana is excessive in fibre. One serving (approx. 32g) of makhana presents 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 presents round three grams of protein. The protein helps improve the burden 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 whole lipids (fat).

Q: Are makhana good for digestion?

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

Q: Can makhana assist cut back sugar cravings?

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

Q: Easy methods to embody makhana within the eating regimen for weight reduction?

A: Makhana may be included within the eating regimen 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 negative effects of consuming makhana?

A: There aren’t any confirmed negative effects of consuming makhana, and it’s secure for consumption, making it a great snack for weight reduction. Nevertheless, 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 function of protein in weight reduction and maintenance2, 3, 4, The American Journal of Medical Vitamin, Quantity 101, Concern 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 might contribute to larger 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.

https://www.sciencedirect.com/science/article/pii/S0271531721000609

3. Journal of Vitamin, 2019

https://tutorial.oup.com/jn/concern/149/10?login=true

4. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Well being Advantages of Dietary Fibre. Vitamins. 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. Discount in saturated fats consumption for heart problems. Cochrane Database Syst Rev. 2020 Might 19;5(5): CD011737. DoI: 10.1002/14651858.CD011737.pub2. Replace in: Cochrane Database Syst Rev. 2020 Aug 21;8:CD011737. PMID: 32428300; PMCID: PMC7388853.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7388853/

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