Makhana vs Chips: Which Is the Better Everyday Snack for Your Family?

Introduction

Just open any Indian kitchen’s cabinet and you will find a packet of chips lying there in wait for tea time, movie time, or a “tasty something” from a kid. Chips are quick, familiar and always tied to leisure moments which is why they get so easily incorporated into daily routines as opposed to rare treats. 

On the other hand, the trend of healthy living is gaining momentum among Indian families that are now actively searching for snacks that will taste great and do good as well.

In this situation, makhana also called fox nuts stands out as one of the most popular replacements for traditional fried snacks. Many surveys have shown that makhana is now rated by consumers as one of the best healthy snacks available to Indians which clearly shows the tendency towards healthier eating habits.

Now that you know all about this tasty alternative, you might wonder if you should choose makhana vs chips as a part of your family’s daily menu.

What is makhana and why is it called a superfood? 

Known by other names as fox nuts and lotus seeds, makhana is the seed from the Euryale ferox plant which grows in wetlands and ponds and has been consumed as a part of Indian traditional diet and Ayurvedic preparations for hundreds of years. 

Makhana is mostly grown and processed in places like Bihar before it reaches your kitchen. Recently, there has been an increase in the consumption of makhana all over the world because of its superfood properties and rich nutritional value as a snack.

A 100 g portion of roasted makhana contains around 9 to 15 grams of protein, moderate energy between 340 to 350 calories, and significant quantities of dietary fiber, magnesium, potassium, and phosphorus. Being naturally gluten-free, having low amounts of fat, and having a low glycemic index makes makhana release sugar slowly in the bloodstream, thereby improving the sugar levels in blood.

It is precisely the combination of these factors - moderate calorie content, plant protein, fiber, minerals, and antioxidant content – that make makhana an ideal substitute to processed and deep-fried snacks by nutritionists.

Also read: What are Makhana's made from?

What happens when you reach for chips every evening?

However, chips are prepared by thinly cutting potatoes and frying them in hot oil before applying a salty coating and several flavorings. Commercial preparations may use refined vegetable oils, additives and preservatives that increase taste and give a long shelf-life.

A 30 gram portion of potato chips provides 150 to 160 calories with 10 grams of fats while providing negligible fiber content, no significant micronutrient content and excessive salt. Such food items become easily available to overeating since they are often consumed when watching TV or in distracted state. In this manner, unnecessary calories get ingested while providing no nutritional value.

Makhana vs chips: nutrition comparison at a glance

It becomes easier to make a fair comparison if one considers standard amounts of nutrition in each foodstuff per 30 grams serving, which is the normal amount of product that can be eaten from a small bowl when people snack. 

In several studies which compare nutritional value of roasted makhana and potato chips, significant differences are revealed. For instance, it was stated that in a 30 grams serving of roasted makhana there are approximately 106 calories, 2 grams of protein, less than 1 gram of fat, and lower content of sodium, while in the same amount of potato chips there are about 160 calories, about the same quantity of protein, but almost 10 grams of fat and a significantly higher quantity of salt.

Thus, potato chips contain 50-60 additional calories and ten times more fat per the same serving of product compared to roasted makhana, most of which is harmful for your cardiovascular system, while chips have almost no fibers and only minor amount of minerals.

Also read: Makhana vs Popcorn 

Health benefits of choosing makhana for your family

Due to the relatively low calorie density and high protein and fibre combination, the roasted makhana keeps you full for a longer period of time, reducing the temptation to snack uncontrollably and frequently. It is a great benefit for families looking to control their weight or reduce late-night cravings without being hungry all the time and without any feelings of deprivation.

Since makhana has a low glycaemic index, it releases glucose gradually in the bloodstream, thus preventing rapid fluctuations of sugar levels. It is beneficial for people who have diabetes or prediabetes and for people who get energy lulls after snacking on something sweet or heavily processed. Moreover, the combination of magnesium, potassium, and low sodium content has a positive effect on the cardiovascular system.

Makhana is a good source of flavonoids and polyphenols too, and there has been research showing that roasting Makhana can increase its antioxidants further. Roasted fox nuts have exhibited increased protein quality, minerals, and antioxidants, making them even more effective in dealing with disorders related to metabolism such as obesity and diabetes.

Where chips fall short as an everyday snack?

Chips are not only calorie-rich. They pack lots of calories in a very little amount of food, making it easier to overeat without being aware of the quantity of chips eaten, particularly in contexts such as watching television where individuals are not conscious about their portions of food. Mindless eating is one of the many factors responsible for the connection between chips and obesity.

Commercial chips are often made using refined vegetable oil and hence can have high amounts of saturated fats and occasionally trans fat, which elevate levels of bad cholesterol in the body. These foods also have high quantities of salt because they are salted during production to make them addictive.

Makhana vs chips for kids, working professionals, and seniors

In the case of children, continuous consumption of chips can train the taste buds towards very salty, greasy, and artificial tasting foods, thereby making it harder for them to accept mild and naturally tasting snacks. 

Apart from adding extra calories and sodium to their diet, which is not needed at all since chips do not help their development and immune system in any way, roasted makhana makes for an ideal snack because it provides a crunchy bite along with flavors such as mild masala and cheese. 

Professional individuals and students tend to eat snacks between work or classes. Though eating chips is satisfying for your senses, it will only make you feel lethargic and thirsty without offering anything to keep you energized or focused. Having makhana along with nuts and seeds gives you slow-releasing carbohydrates and some amount of protein, thus providing a source of energy for the whole day.

Taste and texture: can makhana really replace chips

The biggest apprehension of many families is that a healthier alternative may not taste as good as chips. The best part is that when done right, makhana turns out to be quite crispy in its texture and can be enjoyed in various flavors just like puffed snacks. A simple homemade recipe consists of a little bit of ghee or oil and some spices such as black salt, pepper, peri peri or chaat masala, creating an extremely delicious serving of makhana.

Now, there are many healthy snacking companies which have gone a step ahead of this and created roasted makhana in different flavors including but not limited to masala, pudina, cheese, peri peri and many more without deep frying. There are brands which have made better choices of oils and maintained a balance in sodium and kept away artificial colors and preservatives.

How to choose the right packaged makhana or chips?

But even among the makhana products, not all will be necessarily healthy. In order to make a wise selection, it will be necessary to pay attention to the nutritional value label. 

The preferable roasted makhana should be made with little oil (preferably of a healthier variety), controlled amount of salt and seasonings that consist of herbs and spices, instead of being full of various additives. It is better to opt for the makhana brands that have shorter ingredient lists and do not contain sugar among the first several ingredients.

As far as chips are concerned, selecting those that are baked instead of fried, are cooked with low-saturated oils, as well as have lower sodium content will be healthier compared to their usual options; however, it will still not make them any closer to makhana in terms of being healthier and low-calorie snacks. People’s demand is currently shifting towards clean labels and functional snacks, which again will be in favor of makhana.

Smart ways to introduce makhana into your family’s routine

If your family is accustomed to having chips around, then the best way to make use of makhana is to replace chips in stages without forbidding their consumption completely. 

One can offer to serve a plate of roasted makhana flavored with some spices along with chips when having a family movie at home so that everyone gets a chance to have both foods and gradually moves towards the healthier food. Chips can be saved for special days only, whereas makhana is the regular snack.

One can use catchy names and get kids involved in the process of roasting and flavoring makhana snacks. It will also be possible to prepare some combinations of roasted makhana with some other foods like nuts and seeds as well as puffed millet or chana. If there are office-goers in the family, one can keep pouches of seasoned makhana with them in the bag or desk drawer.

When are chips still okay and how often is too often?

It must be mentioned that in any case healthy eating on a long-term basis involves patterns rather than absolute precision. For some families giving up chips might prove difficult or unnecessary. 

The most important factors are frequency of chips’ intake and amount of them. If you eat chips occasionally, for example, once in a while during a party or on weekends, and all the rest of the time your snacks consist of makhana, nuts, seeds, and fruits, then your nutrition will be balanced.

On the contrary, in case your consumption of chips is regular and occurs more than once a week in great amounts it might be better to reconsider your choice. 

Having in mind that chips are foods which contain much fat, salt and few nutrients, consuming them can have detrimental effect on your weight and cardiovascular system, especially if your family has predisposition to chronic diseases caused by unhealthy habits. It would help greatly to replace half of your chip portions with makhana snacks.

Conclusion

When you compare makhana and chips as snacks for your family, there is ample evidence to support the superiority of roasted makhana as compared to regular chips. The lower calorie count, low fat, and favorable protein and fiber content make makhana nutritionally better than regular chips, which are rich in bad fats and salt but poor in nutritious value. 

When taken in reasonable amounts, makhana promotes weight loss, provides steady energy, keeps the heart healthy, and regulates blood sugar. It can be eaten by children, working individuals, old people, or diabetic patients and those at heart disease risk.

FAQ:

1. Is makhana always healthier than chips?

Roasted makhana having less oil content, medium salt, and natural seasoning is comparatively a much healthier choice than regular chips, because it has fewer calories and fats and more protein, dietary fiber, and minerals content.

2. How much makhana can we consume in a day?

For a healthy individual, a serving of 20-30 gms of roasted makhana is quite an adequate quantity for consumption per day, considering that it gives the satisfaction of having something crunchy but without excess of calories.

3. Can people with diabetes or cardiac patients eat makhana?

Since makhana has low glycaemic index and low-fat and low-sodium content, it can be taken by people who have high blood sugar and/or high blood pressure.