Makhana is having its time under the spotlight. A low-calorie, high-fibre snack, makhanas or fox nuts are being hailed as the latest superfood on the block, and with good measure.
“Rich in flavonoids (like kaempferol) and polyphenols, which have anti-inflammatory and antioxidant properties, these white nuts are known to reduce bad cholesterol (LDL) and improve good cholesterol (HDL), thereby promoting heart health,” said Bhavya Munjal, certified nutritionist and dietitian and founder of Bfitworld. According to her, regular intake may reduce the risk of atherosclerosis and hypertension.
“They are low in calories and high in fibre content, which helps in satiety and reduces frequent hunger pangs, thereby supporting metabolism boost and aiding weight loss,” she added. Makhana’s low glycemic index helps in regulating blood sugar levels and makes it a perfect meal option for diabetics, who can include it as a part of their diet in the form of a roasted snack in between meals. They can also serve as desserts and puddings made with dates and jaggery in limited amounts, ensuring they remain healthy and nutritious.
Deepti Khatuja, head clinical nutritionist at Fortis Memorial Research Institute, Gurgaon, stated that even though it can be eaten raw or roasted, it is recommended to chop makhana before roasting, as that can allow us to check for bugs or insects, resulting in even roasting. Chopping also ensures the nuts are crispier and absorb flavours better.
However, overconsumption can come with its pitfalls. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, shared when and why makhana should be excluded or moderated in one’s diet.
Who should avoid?
Firstly, individuals with a history of kidney stones should be cautious, as makhana contains oxalates that can contribute to the formation of these stones. “The high oxalate content gets reduced on ripening of the nut. In those with an increased tendency to form kidney stones, this excess oxalate prevents the absorption of calcium and magnesium. Hence, limit the consumption as recommended,” said Raj.
Secondly, she advised individuals with diabetes to consume makhana in moderation. “While it is often touted as a healthy snack due to its low glycemic index, excessive consumption combined with other carbs can still lead to spikes in blood sugar levels,” she mentioned.
And lastly, people who are prone to allergies or have sensitivity to nuts and seeds should avoid makhana, as it can trigger allergic reactions in susceptible individuals. Raj listed out that these reactions may range from mild symptoms, such as itching and hives, to more severe responses, including anaphylaxis. Therefore, these groups need to consider their health conditions before incorporating makhana into their diets.
