Makhana for Diabetes: A Healthy Snack - Guide 2023

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Sep 22, 2023

What are Makhanas?

Meet makhana, also known as fox nuts or lotus seeds – a powerhouse snack that's both delicious and healthy. These seeds, harvested from lotus flowers, have been a staple in Asian cuisine, especially in India. They are small, round, and ivory-coloured, with a pleasingly crunchy texture when roasted or popped.

Makhanas offer impressive nutritional benefits. They are like nature's gift to health-conscious individuals. They're low in calories and fat, making them an ideal snack for those watching their weight.

But wait, that's not all. Makhana is your nutrition ally, rich in plant-based protein, dietary fibre, and essential minerals like magnesium, potassium, and phosphorus, supporting your well-being.

What's more, makhana is incredibly versatile in the kitchen. It can be part of sweet and savoury dishes, from curries to snacks and desserts. Its mild flavour is a perfect canvas for your favourite spices.

Now, if you're someone with diabetes, you'll love this – makhana has a low glycemic index, making it a safe snack option.

Now, are you ready to explore the nutritional value of this delightful yet health-conscious snack tailored just for you?

Nutritional Value of Makhanas

Makhana isn’t your ordinary snack; it's a nutritional powerhouse that supports your well-being. It has antioxidant properties and nutrients. Here is a closer look at the nutritional value of makhanas..

Check out the nutrition per 100 g of popped makhana and roasted makhana down below and see the difference.

Nutrients	Popped Seeds	Roasted Seeds
Fat (% by wt.)	0.5	0.68
Protein (% by wt.)	8.7	14.57
Carbohydrates (% by wt.)	79.8	79.4
Phosphorous (mg/100g)	53.2	56.4
Potassium (mg/100g)	42.0	47.2
Iron (mg/100g)	1.4	12.7
Calcium (mg/100g)	18.5	19.2
Magnesium (mg/100g)	13.9	26.3
Sodium (mg/100g)	71.0	23.8
Copper (mg/100g)	0.5	-
Manganese (mg/100g)	1.3	-
Zinc (mg/100g)	1.1	1.8

Source: A Comprehensive Review on Nutraceutical Properties of Euryale ferox Salisb

Now, let's explore the health benefits of makhana, especially for diabetes and other health concerns.

Health Benefits of Makhana for Diabetes

Makhana is an excellent snacking option for diabetes and addresses various health concerns, thanks to its numerous health benefits. Unlike other processed snacks that may taste good but can cause significant long-term health damage, makhana not only delights your taste buds but also offers valuable health advantages.

Let’s explore a few of the makhana benefits that will surely convince you to try them during your next snack break.

1. Low in Calories

Makhana's low-calorie content makes it a particularly advantageous snack option for people with diabetes. Managing calorie intake is crucial for controlling blood sugar levels. The fact that makhana is low in calories means that it can be consumed without causing significant spikes in blood glucose.

This makes makhana a diabetic-friendly snack choice that can be incorporated into a balanced diet to aid in blood sugar control. Not only are makhanas low in calories, but they also provide a lasting feeling of fullness, which helps with portion control.

2.Rich in Protein and Nutrients

Makhana is a nutritional powerhouse, offering both plant-based protein and fibre. This dual benefit aids in weight management and supports diabetes care by stabilising blood sugar levels through improved digestion.

It is a rich source of essential nutrients, including magnesium, B-complex vitamins, potassium, and phosphorus, promoting overall well-being. The magnesium content in makhana plays a crucial role in regulating blood sugar, making it a nutritious option for diabetes management.

3.Helps in Weight Management

Makhana's high fibre content aids weight management by promoting a sense of fullness, reducing the likelihood of overeating, which can be especially beneficial for individuals with diabetes.

This dietary fibre also contributes to stable blood sugar levels by slowing the absorption of glucose, helping to prevent spikes and crashes.

Incorporating makhana into a balanced diet can support both weight and blood sugar management for diabetic people.

4.Low Glycemic Index

The glycemic index (GI) of makhana is relatively low, typically ranging from 25 to 35. The low GI value indicates that consuming makhana is less likely to cause rapid spikes in blood sugar levels compared to high-GI foods.

Foods with a low GI are considered better choices for individuals with diabetes because they have a slower and more gradual impact on blood glucose levels.

However, it's essential to consider portion sizes and how makhana is prepared and consumed, as added ingredients like oils or sugars can affect its overall glycemic impact. Adding makhana for diabetes to your snacking habits can be beneficial nonetheless.

5. Helps with Inflammation

Makhana has anti-inflammatory properties, which can help reduce inflammation in the body. It is rich in antioxidants and can help fight inflammation and other chronic diseases.

Magnesium and phosphorus in makhana work to reduce inflammation and promote overall well-being. Adding makhana to your diet can be a tasty and natural way to support your body's anti-inflammatory response.

Here are five makhana snack ideas you can enjoy without worrying about your blood sugar levels.

5 Easy Ways to Eat Makhana for Diabetes

Are you curious about how to start including makhanas in your diet?

Here are 5 quick and easy makhana recipes that will introduce your palate to makhanas with a taste that you’ll keep craving.

Palm Jaggery Crunchy Caramel Makhana and Spiced Chatpata Makhana by TBOF are two delicious Makhana options with amazing flavour profiles you need to try now.

1. Spiced Chatpata Makhana

Traditional Indian snack with a modern twist. These lotus seeds are first dried, popped, and then expertly roasted to crispy perfection. They are then generously seasoned with a flavorful blend of spices, including Cumin seed powder, Red Chilli powder, Black Pepper, Chaat Masala, and a pinch of Black salt.

This harmonious mix of spices creates a delightful explosion of taste in your mouth, making Spiced Chatpata Makhana a go-to snack for those who crave both tradition and flavour.

2.Palm Jaggery, Crunchy Caramel Makhana

The sweet sensation that will satisfy your cravings without the guilt. Each makhana is lovingly coated in melted Palm Jaggery, a natural sweetener known for its rich, earthy flavour. To add an extra layer of texture and taste, we've adorned these caramel-coated treats with sesame seeds, creating a delightful crunch.

Our recipe is simple and wholesome, consisting of Palm Jaggery, Makhana, Sesame Seeds, Coconut Powder, and a hint of salt. Indulge in this heavenly combination that not only tantalises your taste buds but also provides a nutritious snacking option for those moments when you're craving something sweet.

3.Classic Roasted Makhana with Mixed Nuts

Combine the natural crunch of roasted makhanas with the rich flavours of almonds, cashews, and pistachios for a wholesome and satisfying snack.

Ingredients:

2 cups Makhana (Fox Nuts)

1/2 cup mixed roasted nuts

2 tbsp Ghee or Butter

Salt (as per taste)

Black pepper powder (as per taste)

Here is how you can make this tasty snack:

Roast mixed nuts until golden and aromatic. Set aside.
In the same pan, heat ghee or butter, add Makhana, and roast until crisp.
Season makhanas with salt and black pepper.
Now mix roasted makhana with roasted nuts, cool, and store in an airtight container.
You can now enjoy this delightful and nutrient-packed snack whenever you like.

4. Makhana Bhel

Experience a delightful fusion of flavours with this nutritious take on the classic Bhel Puri. In this version, roasted makhanas take the spotlight, offering a wholesome and delicious snacking choice.

Ingredients:

2 cups roasted Makhanas

1 cup chopped vegetables

1/4 cup of coriander leaves

Tamarind chutney and green chutney, to taste

Nylon sev, for garnish

Roasted cumin powder, chaat masala, salt, and red chilli powder

Lemon wedges for garnish

Now get ready to prepare your tasty Makhana Bhel .

Mix your roasted Makhana with all the chopped vegetables and fresh coriander.
Top the makhana mixture with tamarind chutney and green chutney.
Now season with roasted cumin powder, chaat masala, salt, and red chilli powder.
To enhance the texture, add a garnish of nylon sev for an enjoyable crunch.
Add an extra zing by serving with lemon wedges.

Delight in this nutritious Makhana Bhel as a flavoursome snack or appetiser, suitable for any occasion!

5.Creamy Makhana Curry

A nutrient-rich Indian dish- Makhana Curry, is a creamy dish featuring roasted makhana in a rich tomato-based gravy.

Here is what you will need to make an amazing makhana curry:

For the Gravy:

1 cup onions

1 cup tomatoes

1/2 cup soaked cashews

2 cloves garlic

1-inch ginger

1/2 tsp cumin seeds

1/2 tsp turmeric powder

1 tsp red chilli powder

1 tsp garam masala

1/2 cup heavy cream

2 tbsp ghee or oil

Salt

Fresh coriander leaves for garnish

2 cups roasted makhana

Let's get started with the delicious curry.

Sauté roasted makhana in 1 tbsp ghee or oil until slightly crispy. Season with salt. Set aside.
For the gravy, sauté cumin seeds, garlic, and ginger in 2 tbsp ghee or oil until fragrant. Saute onions until they become translucent. Then, cook the tomatoes until they turn soft.
Blend the onion-tomato mixture with soaked cashews into a smooth paste.
Return the paste to the pan, add spices, and pour in the cream. Simmer until creamy.
Add sautéed makhana to the creamy gravy and simmer for 3-4 minutes.
Adjust seasoning and simmer for another 2 minutes.
Garnish with coriander leaves, and serve hot with rice or bread.

Enjoy the creamy and nutritious Makhana Curry!

So the next time you crave a snack, opt for Makhanas, a tastier and healthier option.

FAQs: Makhanas for diabetes management

How should makhana be prepared?

You can make makhana by roasting them with a bit of oil and your favourite seasonings. It makes for a crunchy and healthy snack.

How much makhana to eat in a day?

A small serving, like 1/4 to 1/2 cup, is a good choice, especially if you have diabetes. Just remember to balance it with other foods in your diet.

Can Diabetics Eat Makhana?

Certainly! Diabetics can incorporate makhana into their diet without worry. Its nutritious profile and low glycemic index make it a safe and beneficial snack choice for managing blood sugar levels.

Can you make other dishes from makhana?

Yes, you can make a variety of dishes from makhana, including roasted snacks, curries, and kheer.

How do I store makhana?

Store makhana in an airtight container in a cool, dry place away from moisture to maintain its crispness.

Conclusion

Adding a healthy snack like Makhana for diabetes and good health, in general, can be a delicious and health-conscious choice. Its low glycemic index and versatility make it an excellent addition to your snack.

So why not embrace this delightful snack and savour the benefits it offers in your journey toward better health and well-being? Enjoy the crunch, relish the flavours, and let makhana be your tasty ally in the fight against diabetes.

Two Brothers Organic Farms has got you covered with both savoury and sweet variations of makhana to enjoy. Whether you're in the mood for a savoury, spice-infused crunch or a hint of sweetness to satisfy your cravings, TBOF's makhana options provide the perfect snacking solution.

Try out our Palm Jaggery Crunchy Caramel Makhana and Spiced Chatpata Makhana today !

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