Fox seeds or lotus seeds are more commonly known as makhana to Indians. Makhana is a popular Indian snack that looks like a little bowl of white cotton balls but packs a healthy dose of nutrition.
Rich in protein, fibre and antioxidants, makhana offers numerous health benefits that we will explore today in this blog, including weight management and improved digestion. It has a crunchy texture and its flavour is quite mild, making it a versatile ingredient for a range of dishes such as chaats, roast snack and even khichdi.
In this blog, we will understand how makhana is good for weight loss and how you can prepare it to fit your weight loss diet.
Table Of Contents
- What Is Makhana Or Fox Nuts?
- Nutritional Profile Of Fox Nuts/Makhana
- Are Fox Nuts Good For Weight Loss? Health & Weight Loss Benefits
- How To Make Makhana For Weight Loss?
- How Much Fox Nuts/Makhana Per Day?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Are Fox Nuts?
Makhana, or fox nuts, are edible seeds obtained from water lily plants. The bionomic name of makhana is Euryale ferox.
It grows mainly in South and East Asia but is most common in India. Nearly 90% of the world's makhana is grown in the Indian state of Bihar.
This delicious, crunchy snack is made by obtaining the seeds from the water lily plant, which grows in ponds and lakes. Then, they are dried, roasted and packaged for the masses to consume.
Makhana provides a good amount of protein, fibre, and other nutrients, making it one of the healthy foods for weight loss. But before we bring Makhana to our plate, let's take a look at its nutritional values.
Nutritional Profile Of Fox Nuts/Makhana
According to studies, 100g of makhana has:
Fox Nuts/Makhana Nutritional Value (per 100g) | |
| Calories | 347 kcal |
| Protein | 9.7 g |
| Fats | 0.1 g |
| Fibre | 14.5 g |
| Carbohydrates | 76.9 g |
| Calcium | 60 mg |
| Iron | 1.4 mg |
Are Foxnuts Good For Weight Loss? Health & Weight Loss Benefits
Snack smart, snack light – Makhana's got your back for weight loss!
Makhana or fox nuts is a natural food packed with vital nutrients that have been proven to support effective weight management and a way to lose weight naturally. Whether you're trying to lose weight or not, makhana or fox nuts are a great addition to your diet. Let us look at their health benefits in detail:
1. Low In Calories & High In Nutrients
Makhana (fox nuts) is a low-calorie food but it still provides essential nutrients like protein, fibre and various vitamins and minerals. With fewer calories per serving, people can consume satisfying portions without exceeding their daily calorie limits. This reduces the total caloric intake, creating the caloric deficit necessary for weight loss.
Despite its low-calorie content, it is a high-fibre food for weight loss, which can contribute to a feeling of fullness, which may help you reduce your overall calorie intake even more and help you with weight loss.
2. Rich In Fibre
As we just read, dietary fibre contributes to a feeling of fullness, but it is essential for digestion. According to Harvard Health, eating 30g of fibre each day can help you lose weight and improve other bodily functions.
With every 30g serving, makhana (fox nuts) offers 4.5g of fibre. Makhana also improves regular bowel movements and prevents constipation.
3. Low-Fat
Makhana (fox nuts) is naturally low in fat, especially saturated fat, making it an excellent choice for those aiming to maintain a healthy diet or lose weight. A 30g serving of plain, roasted makhana without added oil or seasoning contains around 1.5 to 2g of fat. This fat content in makhana is primarily unsaturated fat, which is considered heart-healthy.
Also Read: Slim Down Fast with 20 Foods Without Calories: Try These Zero-Calorie Foods Today!
4. Supports Metabolism
Makhana (fox nuts) and weight loss are closely related because makhana increases metabolism, which will help you burn more calories per day, aiding in a calorie deficit, which is essential for weight loss.
Makhana contains compounds like magnesium, which is an essential co-factor for enzymes involved in energy production and metabolism. In addition, Makhana is a good source of phosphorus, another mineral vital for energy metabolism, especially in the form of ATP (adenosine triphosphate), the body's primary energy currency. In addition, some bioactive compounds found in Makhana, such as flavonoids and alkaloids, have been studied for their potential to increase metabolic rate and fat oxidation.
5. Prevents Fat Accumulation
Makhana (fox nuts) boasts rich complex carbohydrates that allow a consistent release of glucose into the blood, which stabilises blood sugar levels and stops the storage of excess fat in the body. Unlike sugary foods that trigger glucose and insulin spikes and prevent fat burning, makhana does the opposite by helping you maintain stable blood sugar levels. Incorporate makhana into your daily meals to reduce fat storage and accelerate your weight loss journey while promoting overall well-being.
Also Read: Natural Drinks For Weight Loss: 14 Easy & Effective Recipes
6. Low Glycemic Index
Makhana (fox nuts) has a low glycemic index (GI), which ensures a slow, steady release of glucose into the bloodstream, providing a steady and sustained source of energy. This is very beneficial for managing blood sugar levels and preventing fluctuations that can contribute to weight gain.
7. Rich In Protein
Another link between makhana and weight loss is protein. Many individuals obtain their protein from a variety of food sources, with makhana (fox nuts) emerging as a viable, vegan and vegetarian option.
A 30g serving of plain, roasted makhana provides 3-4g of protein, which makes makhana a good source of plant-based protein. This protein is beneficial for muscle building and muscle repair, making it beneficial for weight loss as well. Protein helps increase satiety, reduce hunger, and prevent overeating.
Also Read: Protein Powder For Non-Gym Goers: 5 Types, Benefits, Myths And Ways To Include In Diet!
How To Make Makhana For Weight Loss?
How to use fox nuts for weight loss? Here are some popular ways to consume makhana for weight loss:
1. Dry Roasted Makhana
Here’s the most common and easiest way to make your makhana snack! Just add your makhana (fox nuts) to a pan and fry them over low heat until lightly browned. Keep the flame low so they don't burn. Once toasted, add salt and pepper to taste and enjoy.
2. Makhanas With Ghee/Coconut Oil
If you don't mind a little healthy fat, add a tablespoon of ghee or coconut oil to the pan before adding the makhana (fox nuts). You may add some salt or chaat masala, but avoid adding a lot of artificial or salty flavourings and spices.
3. Healthy Flavored Makhana
If the above two snack options sound too plain, you can make flavoured makhanas healthily at home. All you have to do is roast the fox nuts in ghee and season them with natural spices and seasonings like mint leaves, curry powder, coriander powder, garlic powder, turmeric, green chillies, etc. You can also add peanuts or cashews and mix in the almonds to add a little more crunch and nutrition to the snack.
4. Makhana Chaat
For a burst of flavour and texture, add roasted makhana to chopped tomatoes, onion and cucumber, drizzle with a little lemon juice and chaat masala for a spicy kick.
5. Makhana Raita
Roasted makhana mixed with spiced curd, cucumber and cumin creates a cooling side dish that goes well with any meal.
6. Makhana Khichdi
A twist on traditional khichdi using roasted makhana along with lentils and vegetables for a nutritious, hearty dish that's gentle on the stomach.
7. Makhana Trail Mix
Mix roasted makhana with other nutritious foods like nuts, seeds and dried fruits to create a flavoursome, crunchy mixture. This portable snack is ideal for curbing hunger between meals and providing energy.
9. Makhana Smoothies
Blend plain roasted makhana with your favourite fruit, yoghurt or milk and a handful of spinach or kale for a nutrient-packed smoothie. This creamy and satisfying drink makes for a nutritious breakfast or snack.
How Much Fox Nuts/Makhana Should You Have Per Day?
For the majority, a 30-40g serving of makhana (fox nuts) per day is considered a healthy and balanced portion. This amount provides a good dose of protein, fibre, and essential nutrients while keeping the calorie intake in check.
You can enjoy makhana as a snack, add it to salads, or incorporate it into other dishes for added nutrition. However, moderation is key. Eating too much of any food, even healthy ones, can contribute to excess calorie consumption.
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Dietitian’s Recommendation
Although makhana is a healthy snack with the potential to aid in weight loss, it's important to remember that overall eating habits and lifestyle choices are what will help you achieve a healthy weight. Makhana can be enjoyed as a morning snack, a light evening treat or a quick bite between meals. It's light yet filling, making it a great alternative to unhealthy snacks. Remember that consistent healthy eating and regular exercise are essential to achieving long-term weight loss.
Dt. Lavina Chauhan
The Final Say
Makhana is a versatile and nutritious snack that can be beneficial for weight loss journeys. Packed with essential nutrients and low in cholesterol, saturated fat and sodium, Makhana offers guilt-free indulgence when prepared well. Its high-fibre content promotes satiety, helps with portion control and reduces overall caloric intake. Additionally, Makhana promotes metabolism and prevents fat accumulation, which contributes to effective weight loss.
FAQs
1. What are the benefits of fox nuts or makhana for weight loss?
Fox nuts or makhana are low in calories, high in fibre, and rich in protein, which helps control hunger and support weight loss, as well as support your health.
2. Are there any side effects of eating fox nuts for weight loss?
Though eating fox nuts in moderation is safe, excessive consumption may cause bloating or digestive discomfort due to its high fibre content.
3. When is the best time to eat fox nuts for weight loss?
The best time to eat fox nuts for weight loss is as a mid-morning or evening snack to curb hunger between meals, but it can also be enjoyed as part of a meal.
4. What is a fox nuts recipe for weight loss?
For a simple weight loss recipe, roast makhana with a pinch of salt and some black pepper, and enjoy it as a healthy snack.
References
- https://www.carehospitals.com/blog-detail/13-health-benefits-of-makhana-lotus-seeds-benefits/#:~:text=In%20addition%2C%20this%20amount%20includes,per%20day%20can%20be%20beneficial.
- https://www.makhana.com/blog/blogs-1/post/makhana-for-weight-loss-2
- https://food.ndtv.com/food-drinks/makhanas-for-weight-loss-heres-how-to-eat-fox-nuts-to-lose-weight-1842188
- https://www.breathewellbeing.in/blog/is-makhana-good-for-weight-loss/
- https://www.orgoallnatural.com/blog/makhanas-for-weight-loss/?srsltid=AfmBOopDTGDTyxmamlvBFeWonLNxCOmPcaGF9ibr1CaCko38ZGTQl0kR
- https://adyaorganics.com/exploring-the-health-benefits-of-makhana-for-weight-management/?srsltid=AfmBOooDHsJm3nF6cdMWwOTPrlCciB1GnB8j2OXZBEojssQm4oJRgfD0
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