Makhana is having its time beneath the highlight. A low-calorie, high-fibre snack, makhanas or fox nuts are being hailed as the most recent 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,” mentioned Bhavya Munjal, licensed nutritionist and dietitian and founding father of Bfitworld. In line with her, common consumption might scale 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 increase 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 will 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, acknowledged that despite the fact that it may be eaten uncooked or roasted, it is suggested to cut makhana earlier than roasting, as that may permit us to test for bugs or bugs, leading to even roasting. Chopping additionally ensures the nuts are crispier and take in flavours higher.
Nevertheless, overconsumption can include its pitfalls. Edwina Raj, Head of Companies – Medical Vitamin & Dietetics, Aster CMI Hospital, Bangalore, shared when and why makhana ought 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 ought to be cautious, as makhana comprises 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 kind kidney stones, this extra oxalate prevents the absorption of calcium and magnesium. Therefore, restrict the consumption as really useful,” mentioned Raj.
Secondly, she suggested people with diabetes to devour makhana in moderation. “Whereas it’s typically touted as a wholesome snack attributable to its low glycemic index, extreme consumption mixed with different carbs can nonetheless result in spikes in blood sugar ranges,” she talked about.Story continues beneath this advert
And lastly, people who find themselves susceptible to allergy symptoms or have sensitivity to nuts and seeds ought to keep away from makhana, as it might set off allergic reactions in vulnerable people. Raj listed out that these reactions might vary from gentle signs, reminiscent of itching and hives, to extra extreme responses, together with anaphylaxis. Due to this fact, these teams want to contemplate their well being circumstances earlier than incorporating makhana into their diets.
DISCLAIMER: This text is predicated on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
