Makhanas benefits for weight loss: 10 easy recipes to try today

This superfood is the new ‘weight loss resolution snack.’

Meet fox nuts, urf phool makhana. These light, crunchy, and puffy delights are making waves in the health and fitness world. While many think they come from lotus plants, these seeds actually grow on water lilies.

South Asian countries like India, Nepal, and China have also treasured and made the makhanas a part of their cuisine and traditional medicine!

There's protein for muscles and fibre for digestion. Some essential minerals, vitamins, and antioxidants are also in the mix. All this, yet surprisingly few calories.

Although makhana is usually grown in a few select regions of India, it is now a hit across the country. Its subtle, nutty flavour and satisfying crunch (after roasting) can make you forget the allure of processed snacks.

By the end of this guide, you’ll understand why makhana is the perfect addition to your fitness routine and some lip-smacking ways to enjoy it.

What is makhana?

With origins from the Euryale ferox Salisb. plant (a member of the water lily family), makhana is cultivated with meticulous effort and toil in the fertile wetlands of India, such as Assam, Bihar, Manipur, and West Bengal.

Also known as gorgon nuts, makhana is called the “Black Diamond” due to its round shape and hard, black shell. It grows well in tropical and subtropical climates, between temperatures of 20°C-35°C.

In Indian religious practices, makhana is often used in making prasad and even enjoyed as a snack during fasts due to its non-cereal nature.

Through a special popping process, raw makhana seeds are transformed into light and white puffs, which carry higher nutrition^[1] than just raw makhana seeds.

Did you know that in Manipur, the seeds, leaf petioles, and young fruits of the makhana plant are eaten as salads or vegetables? That's how versatile it is.

But its versatility goes beyond just being a delicious food. Makhanas aids in weight loss. In fact, almost every celebrity and fitness trainer in India will vouch for its ability to do so.

But why and how does this nutritious tiny seed help you get rid of fat?

What makes makhana so nutritious?

Makhana is what you say, “chota packet, bada dhamaka.” Ayurvedic tradition believes these seeds can treat a wide variety of medical conditions ailments.

This fat-free seed boasts a rich nutrient profile. So here’s a list of the important macros and micros^[2] it has:

• Calories - 328 - 382 kcal
• Protein - Includes essential amino acids
• Fibre - Offers a mix of soluble and insoluble fibre
• Minerals - Comprises of potassium, magnesium, calcium, iron, copper, sodium, and zinc
• Antioxidants - Includes flavonoids and phenolics, such as kaempferol
• Vitamins - Contains vitamins A, C, and B

Fun fact: Makhanas carry similar amounts of amino acid to that of a fish. So, if you can’t eat fish for protein, eat makhana, and you just be fine.

But, how can vitamins, minerals, fibre, protein, et al can help you lose weight? The seed is actually more nutritious than you can ever imagine!

How does makhana help you lose weight?

Makhana is a snack that encourages weight loss.

Here's how:

• For every 30g serving of makhana, you are only consuming a mere 98 to 115 calories!
• Compared to nuts (like almonds or cashews), makhanas are low in saturated fat but have more healthy fats.
• A serving of makhana can better control your appetite than most other snacks. This is due to the seeds’ healthy mix of soluble and insoluble fibre that benefits gut health.^[3]
• Makhanas’ protein content^[4] helps your body spends more energy to digest, absorb, and metabolise protein-rich foods, and with amino acids, the seeds tackle stress-related obesity.
• With a glycemic index as low as 37.05%^[1], makhanas help in releasing sugar more slowly into the bloodstream, which slows down sugar spikes, and keep you energetic.
• Hydroxybetulinic Acid (HBAC) in makhana increases insulin release, making it easier for your body to use glucose for energy.

• Low calories
• Minimal fat content
• Packed with fibre
• Better protein content
• Low glycemic index
• Increased HBAC activity

Can makhana really help with weight loss?

Researchers explore what is exactly inside the makhana and how it helps people lose weight. To understand this, two varieties of makhana—Superior Selection-1 (SS-1) and Swarna Vaidehi were studied^[5].

What makes SS-1 stand out?

It turns out that SS-1 is much better at controlling blood sugar and insulin resistance, both of which are related to weight gain. It also has higher magnesium levels, a mineral that causes weight loss.

SS-1 also has a decent amount of protein and fibre to keep you away from unnecessary snacking. It has a lower amount of saturated fat than Swarna Vaidehi.

What does Swarna Vaidehi do better?

Swarna Vaidehi trumped SS-1 with its higher levels of amino acids, which burns fat to produce energy.

Long story short, the SS-1 variety of makhana may actually offer a better shot at weight loss. Its healthy nutrient profile and the ability to control blood sugar, insulin sensitivity, and inflammation are tools for helping you lose weight naturally.

How much makhana should you eat?

According to the FSSAI, the recommended daily intake of makhana is 20-30g of popped seeds or 3-5g of powder.

What is the best time to eat makhana?

Unlike other snacks or drinks for weight loss, makhana seeds are versatile and can be eaten as a snack or a meal (and in a drink, too). Depending on your goal, you can plan your makhana treat and enjoy its benefits.

Ayurvedic and Unani medicine expert Dr. Saleem Zaidi shares the best time to eat makhana:

• Between meals: This helps you control your hunger pangs in a healthy way.
• At bedtime: This will help improve anxiety and restlessness and help you sleep better.
• Before beginning the workout: This will reserve your energy, so you can sustain endurance during workouts
• After finishing the workout: This helps in muscle recovery and repair after exercise.

What are the benefits of makhana?

Apart from weight loss, makhana have a wide range of benefits:

• The antioxidants in makhanas protect from damage caused by free radicals and fights ageing, inflammation, and chronic diseases.
• Research shows that makhana seeds may have anti-cancer properties, and its extracts can reduce the size of tumours in some cancers.
• Makhanas reduce cholesterol levels in the body.
• The seeds improve the elasticity of blood vessels.
• Makhana’s low glycemic index prevents insulin spikes and helps manage diabetes and prediabetes.
• Low in sodium and high in magnesium, makhana regulate blood pressure.

How does makhana benefit females?

For women seeking natural ways to support their health, makhana can help. Here’s what the healthy seed does to improve female health:

• Strengthens uterus.
• Improves fertility.
• Increases breast milk production.
• Manages vaginal discharge (leucorrhea).
• Makes postpartum recovery easier.
• Improves bone health.
• Calms stress, reduces anxiety and restlessness.

Makhanas certainly have a host of benefits. Of course, you will tempted to try out mouth-watering yet healthy ways to eat makhana for weight loss.

How to eat makhana for weight loss? Try these 10 healthy, tasty recipes

It's time to try out these delicious, guilt-free makhana recipes that will support your weight loss efforts.

1. Spicy Roasted Makhana

Roast makhana in a little ghee or olive oil. Toss the roasted seeds with turmeric, chilli powder, and salt. Keep stirring on low heat for 7-8 minutes until it gets crispy.

Why is it good for weight loss?

It is low in calories and rich in fibre, so you feel full for longer without the guilt.

Quick tip:

Store the roasted makhana in jars to prolong shelf life.

2. Makhana kheer with almond milk

Boil almond milk and add roasted makhana, followed by jaggery or dates. Simmer until it has a creamy consistency, and garnish with almonds.

Why is it good for weight loss?

As it is dairy-free and naturally sweetened, you can now curb your sweet cravings without eating extra calories.

Quick tip:

You can enjoy the kheer warm or cold, depending on your preference.

3. Makhana salad with cucumber and pomegranate

Mix roasted makhana with chopped cucumber, pomegranate seeds, and a little lemon juice (one squeeze works just fine). Sprinkle with chaat masala and a little pink salt.

Why is it good for weight loss?

You get a hydrating, low-calorie, and fibre-rich dish perfect for a light meal or snack.

Quick tip:

Add mint leaves to the mix for a refreshing flavour.

4. Makhana tikki (cutlet)

Boil potatoes, mash them with ground makhana, spices, and veggies of your choice. Shape into patties and shallow fry/air-fry until golden brown.

Why is it good for weight loss?

It’s a balanced snack with enough carbs, fibre, and protein.

Quick tip:

Pair with green chutney for a little zing.

5. Makhana stir-fry with vegetables

Take some broccoli, garlic, and bell peppers. Chop and saute with roasted makhana in olive oil. Add a dash of soy sauce. in a little ghee or olive oil.

Why it's good for weight loss?

A low-carb and nutrient-dense snack. Enjoy as a healthy side dish or meal.

Quick tip:

Try adding some tofu pieces for extra protein.

6. Coconut makhana ladoo

Make roasted makhana, some grated coconut, and jaggery into a dough. Shape them into bite-sized balls, and enjoy.

Why is it good for weight loss?

It provides healthy fats and natural sweetness to control those untimely sugar cravings.

Quick tip:

Store the ladoos in the fridge for a longer shelf life. Anything with fresh coconut needs to be eaten quickly. If you wish to store the ladoos for longer, replace fresh coconut with dry coconut.

7. Chocolate-coated makhana

Dip roasted makhana into melted dark chocolate and cool until the coating sets. It's as simple as that.

Why is it good for weight loss?

Satisfies sweet cravings with fewer calories compared to sugary treats.

Quick tip:

Use dark chocolate with 70% or higher cocoa content to prevent insulin spikes.

8. Makhana chia pudding

Crush roasted makhana and combine them with chia seeds and almond milk (or regular milk) and let it sit overnight in the fridge. Add fruits before serving.

Why is it good for weight loss?

Keeps hunger at bay with its high fibre and healthy fats.

Quick tip:

Add a pinch of cinnamon powder for extra flavour.

9. Ragi and makhana smoothie

Blend ragi flour, roasted makhana, dates, and milk into a smooth drink. If you don’t have the ragi flour, skip it and add a scoop of protein powder.

Why it's good for weight loss?

It is rich in fibre and protein.

Quick tip:

Add chia seeds for an added dose of nutrition. Alternatively, you can use yogurt, fruit, and nuts if you desire.

10. Makhana raita

Mix roasted makhana into yogurt with a pinch of jeera and salt. Garnish with coriander, and enjoy.

Why is it good for weight loss?

A cooling, probiotic-rich side dish that aids digestion.

Quick tip:

Chill before serving for the best flavour.

What are the possible side effects of makhana?

Normally, if you consume makhanas in portions of 30g or less, there is very little chance of noticing any side effects.

But in rare instances, eating makhanas in excess may show some unpleasant effects such as:

• Bloating
• Flatulence
• Constipation
• Skin allergy, irritation, or rash
• Nutrient imbalance
• Insulin imbalance

To put it in brief…

Makhanas aren’t labelled superfoods for nothing.

According to the IMARC Group, the makhana market is expected to grow to a massive INR 18.9 billion by 2032.

It is all thanks to several factors, such as:

• More awareness around obesity and lifestyle diseases.
• Hunt for healthier food options.
• Willingness to spend more on nutritious meals.
• Variety in flavour.
• Increased market availability.
• More visibility on social media platforms.
• Health initiatives by both NGOs and the government.

But it’s important to remember that eating makhana as a snack is just a small part of losing weight. True fitness comes from healthy eating, a personalised exercise routine, and effective stress management techniques - think meditation, deep breathing, et al.

Here’s how you can start—when it’s snack time, swap your usual fried snacks with roasted makhana. It’s easy and tasty and sets the tone for better food choices throughout the day. Keep experimenting with different recipes so you don’t get bored.

While makhana can be your go-to snacking option, lasting weight loss needs a more wholesome approach. That's where Aktive steps in. With clinically proven treatment plans and expert support, Aktive helps you become your fittest self without making major sacrifices to your routine.

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