How useful is Makhana for diabetes?

Makhana for diabetes

Looking for food that you can munch on without any risk of health due to diabetes? Look no further than Makhana. Makhana, also known as fox nuts, grows in the dirt in eastern Asia. It is a dried form of lotus seeds and is nutritious. 


In this blog, we are going to discover the benefits of makhana for diabetes. We will also see its side effects and how you can add it to your diet.

Nutritional composition of Makhana

Makhana has a lot of essential nutrients. This makes it a great addition to a balanced diet. Let's see the nutrients present in it and their DV in the table below - 


Nutrient

Amount per 100 grams

Daily intake

Calories

347

2,000 - 2,500

Protein

9.7 grams

50 - 60 grams

Fat

0.1 grams

20 - 35 grams

Carbohydrates

77 grams

225 - 325 grams

Fiber

14.5 grams

25 - 38 grams

Calcium

60 milligrams

1,000 - 1,200 milligrams

Iron

2.6 milligrams

8 - 18 milligrams

Magnesium

98 milligrams

310 - 420 milligrams

Phosphorus

386 milligrams

700 - 1,200 milligrams

Potassium

350 milligrams

4,700 - 5,000 milligrams

Zinc

1.3 milligrams

8 - 11 milligrams

Benefits of Makhana for diabetes

Makhana is a healthy snack. It is low in calories and glycemic index (i.e. it has low sugar content). Makhana for diabetes patience is a good choice for a lot of reasons. Let’s explore them below - 

a) High in fiber

Makhana has high fiber content. It has 14.5 grams of fiber in 100 grams. This is 58% of the daily need for fiber. Fiber plays an important role in the absorption of sugar in the blood. It slows down absorption and prevents a sudden spike in blood sugar levels.

b) High in magnesium

100 grams of Makhana has 98 milligrams of magnesium. This is 31.6% of the daily intake of magnesium for your body. Magnesium helps the cells to use the insulin produced by the pancreas. This helps in regulating the blood sugar level.

Other benefits of Makhana for your health

Apart from the usage of makhana for diabetes, it has other health benefits as well - 

a) Keeps your gut healthy

Makhana as mentioned above has high fiber content. This fiber helps in digestion by making the stool bulky and soft. Another benefit is that this allows the stool to pass from your body.

b) Is a great partner for your weight loss journey

Makhana keeps you full for a longer period of time. The main reason behind this is the high fiber content. Most weight loss journeys end before reaching the goal due to overeating. Since makhana will keep you full for a longer time, it will help you avoid overeating.

c) Maintains blood sugar levels

We have seen in the part of benefits of makhana for diabetes, that it helps regulate blood sugar levels. This can protect you from heart disease, nerve damage, kidney damage, etc.

d) Reduces inflammation

Inflammation is a necessary process for our body. But chronic inflammation can result in some serious issues. Makhana has kaempferol. This has anti-inflammatory properties which prevent chronic inflammation.

e) Increases natural immunity

Antioxidants in the body are the main source of immunity. Antioxidants like Gallic acid, chlorogenic acid, and epicatechin are present in Makhana. Hence, it helps in boosting your immunity.

How to use makhana for diabetes

There are several ways in which you can add makhana to your diet. As a snack, you can eat it raw. You can also roast them and grind them. 


Another way to use makhana for diabetes is by soaking them in soup, salad, and other dishes. You can also use puffed makhana seeds in kheer, puddings, and dry roasted snacks.

Side effects of Makhana for diabetes

If you eat makhana in access then it can lead to the following side effects - 

  • You will face digestive issues like bloating, gas, and constipation.
  • It can steeply drop your blood sugar level.
  • For some people, makhana can cause allergies.

Conclusion

In conclusion, Makhana is a nutritious and healthy snack. It has universal use. Makhana for diabetes has many benefits as mentioned above and can be easily added to your diet.


If you are looking to buy makhana online then choose Healthymaster. It has many varieties of Makhana and snacks associated with it. They will keep you healthy and satisfy your tongue.