Makhana also known as fox nuts or lotus seeds, come from a plant called Euryale Fox, which grows in the stagnant water or ponds in Eastern Asia. They have been a part of Chinese medicine and cuisine since 3000 years and find an important place in Ayurveda as well.
In India, makhana has found its place, from religious ceremonies to fasting dishes, and even to manage your blood sugar levels.
A reason why they are so popular in the diabetic community as well is because makhanas are low in calories, and glycemic index, making them a popular evening snack.
Approximately 50 grams of dry-roasted makhanas have around 180 calories and no saturated fat or sodium. Dry-roasted implies that no grease or oil has been used in roasting the makhanas.
Makhanas are rich in good carbs and proteins. The glycemic index in makhana is significantly lower than foods like rice, white bread, pasta etc.
Moreover, the low sodium and high magnesium content makes it beneficial for diabetes and managing obesity.
If eaten in the right quantity and right manner, makhanas can help manage sugar levels.
Makhana seeds can be consumed raw, roasted or ground. If soaked in water overnight, it can also be added to soups, salads or other gravy dishes. Puffed makhana seeds are also used in kheer, puddings and dry roasted snacks.
Since diabetics are prone to heart disease, makhana is a great snacking option in such cases as well. As makhana is abundant in magnesium it improves oxygen and blood in the body significantly.
It also helps in the proper flow of other nutrients in the body. If you have low magnesium levels, your body becomes more susceptible to heart disease and hence a regular consumption of a handful of makhanas daily can dramatically reduce the risk of coronary heart diseases.
Like every other food, even makhana needs to be consumed in moderation. An excessive consumption of makhanas may lead to constipation, bloating and other gastrointestinal issues.
If you are a diabetic, it is best to talk to your healthcare provider before you incorporate them in your diabetic diet plan.