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Journalism of Courage
Zerodha co-founder Nikhil Kamath loves foxnuts or makhanas and admitted on social media recently that it should be India’s next superfood and, in health-conscious times, could fuel a big health food brand. As far as Indians are concerned, these low-calorie seeds of water lily or lotus, which pop up in their pods upon maturing, make for a great snacking option without fear of diabetes, cholesterol or even blood pressure.
Makhana is rich in essential nutrients, including protein, fibre, calcium, magnesium, potassium, phosphorus, iron and zinc. “Makhana has 9 per cent protein, is loaded with fibre, has very low concentrations of naturally occurring sodium, has virtually no fat (the little fat it has is monounsaturated fatty acid or MUFA), is low calorie and gluten-free. Therefore it works for almost everybody trying to lose weight, manage their blood sugar and reduce body fat,” says Dr Seema Gulati of the National Diabetes, Obesity and Cholesterol Foundation (NDOC) Centre for Nutrition Research.
Given its lightweight and fluffy nature, a 100 gm packet of makhana can pack in quite a volume that’s filling enough whenever you are peckish. “Its low-calorie content (approximately 300 calories per 100 grams) makes it an excellent snack for weight management and sugar control. The high fibre content promotes satiety, aiding in weight loss efforts,” says Kanika Narang, nutritionist at Indraprastha Apollo Hospital, New Delhi. Protein is known to enhance the thermic effect of food (TEF), which refers to the energy required to digest, absorb and process nutrients. This can lead to a higher metabolic rate and increased calorie expenditure, stabilising blood sugar levels.
Research indicates that makhana can support heart health by lowering cholesterol levels and regulating blood pressure with its potassium and magnesium content. Furthermore, the presence of flavonoids and alkaloids in makhana contributes to its anti-inflammatory and anti-cancer properties. Good for cleaning kidneys. It has anti-ageing enzymes too.
Narang advises a daily intake of 25-30 grams for adults and 10-20 grams for children. “This amount allows individuals to enjoy its nutritional advantages without overindulgence,” she says. Makhana can be consumed roasted as a snack or added to various dishes like curries and smoothies. Combining it with milk enhances its nutritional value further, she adds.
Dr Gulati says it is better to buy makhanas raw, pan roast them and stir in spices and some rock salt. “If you buy the packaged makhanas that are sold as a tea-time snack, read their labels. It will have monosodium glutamate, which is a flavour enhancer and tricks our brain into craving it more while building addictive behaviour. It has salt. Besides they may not be dry roasted and come laden with preservatives,” she adds. In fact, she advocates that children be introduced to crunchy foods with a mix of makhana and popcorn. “That can contribute to their bone development,” she says.
