Makhana is having its time below the highlight. A low-calorie, high-fibre snack, makhanas or fox nuts are being hailed as the newest superfood on the block, and with good measure.
“Wealthy in flavonoids (like kaempferol) and polyphenols, which have anti-inflammatory and antioxidant properties, these white nuts are recognized to scale back unhealthy ldl cholesterol (LDL) and enhance good ldl cholesterol (HDL), thereby selling coronary heart well being,” stated Bhavya Munjal, licensed nutritionist and dietitian and founding father of Bfitworld. In keeping with her, common consumption might cut back the danger of atherosclerosis and hypertension.
“They’re low in energy and excessive in fibre content material, which helps in satiety and reduces frequent starvation pangs, thereby supporting metabolism enhance and aiding weight reduction,” she added. Makhana’s low glycemic index helps in regulating blood sugar ranges and makes it an ideal meal choice for diabetics, who can embrace it as part of their food regimen within the type of a roasted snack in between meals. They’ll additionally function desserts and puddings made with dates and jaggery in restricted quantities, guaranteeing they continue to be wholesome and nutritious.
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Deepti Khatuja, head scientific nutritionist at Fortis Memorial Analysis Institute, Gurgaon, said that though it may be eaten uncooked or roasted, it’s endorsed to chop makhana earlier than roasting, as that may enable us to verify for bugs or bugs, leading to even roasting. Chopping additionally ensures the nuts are crispier and take up flavours higher.
Nonetheless, overconsumption can include its pitfalls. Edwina Raj, Head of Companies – Scientific Vitamin & Dietetics, Aster CMI Hospital, Bangalore, shared when and why makhana needs to be excluded or moderated in a single’s food regimen.
Makhana is hailed as a superfood (Supply: Freepik)
Who ought to keep away from?
Firstly, people with a historical past of kidney stones needs to be cautious, as makhana accommodates oxalates that may contribute to the formation of those stones. “The excessive oxalate content material will get decreased on ripening of the nut. In these with an elevated tendency to type kidney stones, this extra oxalate prevents the absorption of calcium and magnesium. Therefore, restrict the consumption as really helpful,” stated Raj.
Secondly, she suggested people with diabetes to eat makhana in moderation. “Whereas it’s usually touted as a wholesome snack because of its low glycemic index, extreme consumption mixed with different carbs can nonetheless result in spikes in blood sugar ranges,” she talked about.
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And lastly, people who find themselves liable to allergy symptoms or have sensitivity to nuts and seeds ought to keep away from makhana, as it might probably set off allergic reactions in inclined people. Raj listed out that these reactions might vary from gentle signs, resembling itching and hives, to extra extreme responses, together with anaphylaxis. Due to this fact, these teams want to contemplate their well being situations earlier than incorporating makhana into their diets.
DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
