Consider makhana a delicious, crispy, and nutritious snack option. Makhana, also known as fox nuts or lotus seeds, is highly versatile—it can be roasted as street food or used in parathas, curries, and sweets. It’s delicious taste, and numerous health benefits have made it a popular healthy snack. Very few people know that makhana for diabetes is a blessing in disguise.
Makhana, which is Euryale ferox, is commonly called Gorgon seed, fox nut, and lotus seed. This popular snack is widely consumed in Asian countries such as India and China. Makhana is essentially the dried seeds of the prickly water lily plant. When considering healthy snacks, it’s essential to understand their benefits. People often eat fox nuts to alleviate common issues like constipation.
One of the main advantages of including makhana in a diabetes-friendly diet is its potential. This healthy snack has a low glycemic index and helps control blood sugar levels. Its high fibre content supports maintaining stable blood glucose levels, which benefits individuals with diabetes. Combining makhana into a well-rounded diet can positively affect overall health.
This article delves into the advantages of makhana for diabetes patients and how it can be a beneficial addition to their diet.
Makhana, also known as fox nuts or lotus seeds, is a popular national snack in India that has gained widespread popularity as a superfood known for its health benefits. Originating from the Madhubani district in Bihar, this aquatic crop, belonging to the family Nymphaeaceae, has seen a surge in demand and is now being exported across continents.
Makhana is commonly found and naturally grows in stagnant water bodies such as ponds, oxbow lakes, swamps, and ditches. It thrives in tropical and subtropical climatic conditions.
Euryale ferox, the Makhana plant, is native to Southeast Asia and China but is now distributed and exported globally. In India, Makhana seeds are distributed across various states, including West Bengal, Bihar, Manipur, Tripura, Assam, Jammu & Kashmir, Eastern Orissa, Madhya Pradesh, Rajasthan, and Uttar Pradesh. However, commercial cultivation and processing are primarily limited to North Bihar, Manipur, parts of West Bengal, and Madhya Pradesh.
Makhana’s nutritional benefits and its ability to help manage diabetes are well-known. Its low glycemic index (GI) enables glucose to be released slowly into the bloodstream, which helps maintain stable blood sugar levels. This makes it an ideal snack for individuals with diabetes. As a result, it has become an increasingly popular and valuable dietary option for those with diabetes.
Are you a diabetes patient and wondering if the consumption of makhana may increase your blood sugar level? Well, you are completely going in the wrong direction, as Makhanas have low GI, low calories, and high fibres. Makhanas are just the perfect food for diabetes patients. This write-up will enhance your knowledge regarding the benefits of makhana for diabetes patients.
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Apart from the specific advantages of diabetes, it’s essential to understand Makhana’s nutritional content. These tiny powerhouses contain high protein, fibre, magnesium, potassium, and vital antioxidants. Their lack of cholesterol and saturated fats makes them an excellent option for maintaining heart health. Additionally, Makhana is gluten-free, which is appropriate for individuals with gluten sensitivities. To determine the safety of consuming makhanas for diabetes, one must familiarise oneself with their nutritional value, glycemic index, and load.
| 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/100g) | 35.6 |
| Magnesium (mg/100g) | 11.3 |
| Sodium (mg/100g) | 48.2 |
The consumption of makhana benefits diabetics as part of a well-rounded diet. Like any food, moderation is essential to ensure that it contributes positively to overall health without causing adverse effects. They can be incorporated into soups, salads, curries or ground into flour for baking. Makhana’s neutral flavour allows it to complement a variety of dishes, making it easy to include in daily meals with minimal effort.
Makhana contains magnesium, which is linked to improving insulin sensitivity. Magnesium-rich foods like makhana can potentially contribute to better blood sugar regulation.
Makhana should be considered rich in proteins and fibre and low in fat. One hundred grams of makhana provides around 347 calories of energy, 9.7 grams of proteins, and 14.5 grams of fibre. Makhanas are an excellent source of calcium.
Makhana has elements that may help decrease blood pressure, thereby lessening the chances of heart disease and stroke. The flavonoids in Makhana are also capable of lowering LDL (bad) cholesterol levels and enhancing general heart health. It is one of the substantial benefits of makhana for diabetes patients.
Makhana are packed with astringent properties and help flush out toxins from your body. They are low in sodium and high in fibre and help your body ease the symptoms of kidney disease, like frequent urination and urinary incontinence.
Makhana is high in thiamine, which also helps with cognitive function. Consuming makhana helps the body produce acetylcholine, which contributes to neurotransmission, which is critical to maintaining the good functioning of the nerves. Isn’t it one of the amazing benefits of makhana for diabetes?
True to its nature as a nut, the glycemic index is considered low at around 22, making it a favourable food item for people with prediabetes and diabetes. These makhanas are also low in calories and fat, making them suitable for balanced diets.
Makhana’s are excellent snacks between meals or at midnight. They’re low in sodium, cholesterol, and fat and have a high protein content. They’re also gluten-free, making them ideal for people allergic to gluten.
Makhana contains high levels of antioxidants that fight oxidative stress and inflammation. This is especially advantageous for people with diabetes since oxidative stress is frequently heightened in this medical condition.
Consuming makhana with desi cow milk will give an added advantage. However, it’s better for diabetes patients to consult a doctor before consuming milk and makhana together.
Makhanas, also referred to as fox nuts or lotus seeds, are a well-liked and highly nutritious snack valued for their comprehensive nutritional profile. It’s crucial for people managing diabetes to find healthy snack options that don’t cause a sudden increase in blood sugar levels.
Makhanas prove to be an excellent choice because of their low glycemic index, abundant nutrient content, and versatility in cooking. By integrating makhanas into their diets, individuals with diabetes can effectively handle their condition while enjoying the broader health benefits offered by this superfood. Makhanas have a low glycemic index and are packed with essential nutrients, making them perfect for combating mid-day hunger and cravings.
Although makhanas are generally safe for consumption by individuals with diabetes, it’s important to practice moderation for optimal management of blood sugar levels.
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Makhana is both a delicious treat and a nutritional powerhouse. With their low calorie and fat content, these seeds are an excellent option for people with diabetes.
Pregnant women and lactating mothers should be cautious with makhana while consuming it due to its potential for excessive body heat.
The glycemic index of Makhana is 22.
The simplest way to consume makhana is to dry roast it in a pan until crispy and serve it with hot tea.
Makhana has a low glycaemic index, rich in dietary fibre, and has minimal sugar content, making it a perfect snack for diabetic patients.
Consuming around 30 grams of popped makhanas daily benefits from nutritional value and supports dietary protein intake.
Makhana is a low-purine food, and purines are linked to uric acid production. Makhana is generally safe for individuals concerned about uric acid levels.
The seeds of Makhana can be eaten raw, roasted, or ground. When soaked in water overnight, they can be included in soups, salads, or other curry-based dishes.
Usually, makhana nuts have a shelf life of one year.
Many English names like lotus seeds, fox nut, and gorgon nut are English names for makhana.
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