Here’s why you should chop makhana before roasting

Makhana's low glycemic index helps in regulating blood sugar levels and makes it a perfect meal option for diabetics.

New Delhi | June 22, 2025 01:29 PM IST

3 min read

Do you like eating makhana? (Source: Getty/Thinkstock)

Hailed as a superfood and its benefits recognised by prime minister Narendra Modi and Zerodha founder Nikhil Kamath, makhana is having its time under the spotlight. Rich in flavonoids (like kaempferol) and polyphenols, which have anti-inflammatory and antioxidant properties, these white nuts are known to reduces bad cholesterol (LDL) and improves good cholesterol (HDL), thereby promoting heart health. According to Bhavya Munjal, certified nutritionist and dietitian and founder of Bfitworld, regular intake may reduce the risk of atherosclerosis and hypertension.

They are low in calories and high in fibre content, which helps in satiety and reduces frequent hunger pangs — which supports metabolism boost, helping in weight loss. In fact, makhana’s low glycemic index helps in regulating blood sugar levels and makes it a perfect meal option for diabetics.

Do you like eating fox nuts? (Source: Freepik)

According to nutritionist Shweta Panchal, there are 4 primary reasons why you should chop makhana before consuming them:

1. Insects/bugs check: This is the most important reason—chopping or breaking makhana helps you check if there are any insects, worms, or black spots inside. Makhana is a natural seed and sometimes can have bugs hidden inside, which you won’t know if you roast them whole.

2. Even Roasting: Smaller pieces roast more evenly and quickly.

3. Crispier Texture: Chopped makhana gets crunchier—perfect for snacking or mixing in chivda.

4. Flavor Absorption: Broken pieces soak up ghee, spices, and masala better

Curious, indianexpress.com spoke to a health expert to understand how chopping enhances the experience of indulging in this low-calorie nutritious snack.

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To chop or not?

Deepti Khatuja, head clinical nutritionist at Fortis Memorial Research Institute, Gurgaon agreed with Shweta’s claims, stating that even though it can be eaten raw or roasted, it is recommended to chop makhana before roasting as that can allow us to check for bugs or insects, resulting in even roasting. Chopping also ensures the nuts are crispier and absorb flavours better. According to her, makhana can be included as a roasted snack in between meals, desserts and puddings made with dates and jaggery in limited amounts to ensure it remains healthy and nutritious.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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