Is Makhana Good for Diabetes?
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Think of a tasty, crunchy, healthy snack, and you will surely land on the makhana. From the delectable taste of them being roasted by the street to using them to make parathas, curries, and sweets, the makhana is a versatile food item.
Makhana or Euryale ferox is known by many names, such as Gorgon seed, fox nuts, and lotus seeds. They are extremely popular in Asian countries like India and China and are essentially dried seeds of the prickly water lily plant.
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When talking about healthy snacks, it is essential to understand who they are healthy for. While people commonly consume fox nuts to relieve common issues like constipation, what about people with diabetes?
Do makhana and diabetes go together? Can you eat makhana in diabetes? Let’s find out!
Nutritional Profile of Makhana
To understand if makhanas in diabetes are safe, we must know more about their nutritional value, glycemic index, and load.
Nutrients present in makhanas are:
| Nutrient | Quantity |
| Carbohydrate (% by wt) | 57.0 |
| Protein (% by wt) | 7.2 |
| Fat (% by wt) | 0.3 |
| Fibre (mg/100 g) | 3.6 |
| Phosphorous (mg/100 g) | 66.1 |
| Potassium (mg/100 g) | 35.6 |
| Magnesium (mg/100 g) | 11.3 |
| Sodium (mg/100 g) | 48.2 |
Unlike other nuts like almonds, cashews, coconuts, and walnuts, makhanas are not rich in fat. But, around 16 types of amino acids (building blocks of proteins) are present in the makhana kernel.
True to its nature of being a nut, the makhana glycemic index is considered low (around 22), making it a favourable food item for people with prediabetes and diabetes. Since these nuts are also low in calories and fat, they are suitable for balanced diets.
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Makhana Health Benefits
With so many healthy nutrients, there is no doubt that makhanas offer many health benefits. Some of these include:
1) Good for the digestive system
Makhanas are rich in fibre, which helps improve digestion and prevent issues like constipation. They also contain flavonoids (antioxidant plant compounds) that have anti-inflammatory properties.
2) Enable weight loss
Being low in calories and high in fibre, makhanas are excellent weight loss foods. Their high fibre content increases their satiety value (ability to keep you full longer), reducing your appetite and preventing excessive caloric consumption.
3) Lower inflammation
Makhanas contain flavonoids like kaempferol that have anti-inflammatory properties, which reduce inflammation and may prevent chronic diseases.
4) Boost immunity
The rich antioxidants in makhanas contribute to your body’s immunity.
5) Help in blood sugar levels
Since makhanas have a low glycemic index, they do not cause a spike in blood sugar levels. Early studies have also suggested that makhanas contain a few other compounds that may have antidiabetic effects.
Makhana as are a good source of natural antioxidants and hence, may be beneficial in the management of diabetes and the prevention of its complications.
Is Makhana Good for Diabetes?
If you have diabetes and wonder, “Does makhana increase blood sugar levels?” the answer is no!
Since makhanas have low GI, high fibre and low calories, they are excellent foods for you! From eating them as a snack or adding them to your meals, makhanas are safe as they do not increase blood sugar levels. The high fibre content in the makhanas also prevents excessive caloric consumption during mealtimes when they are consumed as snacks.
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Besides these properties, some ongoing studies also highlight the presence of antidiabetic plant compounds in makhanas that may have blood sugar-lowering properties, further making them suitable for people with diabetes.
How to Consume Makhana for Diabetes?
One of the best ways to consume makhana is by roasting them. In fact, a few studies state that the properties of makhanas improve on roasting them.
You can also toss the roasted makhanas in some herbs and spices to make them a tangy, healthy tea-time snack. You can also add makhanas to your curries with vegetables.
FitterTake
Makhanas are a popular nutritious snack and are well-rounded in their nutrition. We understand that people with diabetes usually seek healthy food items that do not cause a spike in their blood sugar levels. And makhanas are one of them!
Packed with several essential nutrients, makhanas offer many health benefits. This makes them an excellent choice for mid-day hunger pangs and cravings. While makhana in diabetes is safe to consume, you must do so in moderation.
If you are living with diabetes and wish to get a hold of your condition, sign up for Fitterfly’s Diabetes Care Program. Our diabetes management program is a lifestyle modification that helps you maintain your blood sugar levels within the normal range while also helping you manage other facets of this condition, such as diet, sleep, stress and fitness.
At Fitterfly, our expert diabetologists, nutritionists, and fitness experts work together to customise your diabetes management plan for effective results.
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