In today's fast-paced life and deteriorating lifestyles, diabetes has become a very common yet serious disease. People of all ages are falling prey to it. However, the good news is that with a little vigilance and by incorporating some natural things into your diet, blood sugar can be controlled. One such excellent thing is Makhana (Fox Nuts). This white and crunchy superfood not only helps in controlling diabetes but is also beneficial for overall health.
What is Makhana?
Makhana, also known as Fox Nuts or Lotus Seeds, is derived from lotus seeds and is primarily produced in Bihar, Assam, and Kashmir. These small, white, puffed seeds are categorized as dried nuts. Makhana is a rich source of vitamins, minerals, fiber, and antioxidants.
Why is Makhana Beneficial for Diabetes?
Diabetic patients often need to be very careful about their diet, but Makhana is a safe and healthy snack option. Its most significant feature is its low glycemic index. This means that eating it does not cause a sudden spike in blood sugar; instead, it releases energy gradually.
- Rich in Fiber: Makhana is high in fiber, which improves digestion and helps regulate blood sugar after meals.
- Antioxidant Properties: It contains antioxidants like flavonoids, which help reduce inflammation in the body and improve insulin sensitivity.
- Low Calorie and No Trans Fat: Makhana also aids in weight loss, which is crucial in diabetes management.
Other Benefits of Eating Makhana
1. Strengthens Bones
Makhana is a good source of calcium. Regular consumption helps strengthen bones and prevent diseases like osteoporosis. Elderly people and women should definitely include it in their diet.
2. Reduces Stress, Improves Sleep
Makhana contains elements like magnesium and potassium that reduce stress and promote better sleep. It helps maintain neurological balance.
3. Controls Blood Pressure
Diabetic patients often experience blood pressure problems. Makhana, rich in potassium, helps regulate blood pressure and improves heart health.
4. Keeps Skin Youthful and Radiant
Antioxidants like flavonoids and ellagic acid present in Makhana protect the skin from free radicals. This reduces wrinkles and maintains skin radiance.
The Right Way to Eat Makhana
- Roast and Eat: Lightly roast a bowl of Makhana with a little ghee or without oil and add rock salt for a healthy snack.
- Makhana with Milk: Some people boil Makhana in milk at night, which is also beneficial for children and the elderly.
- Include in Chaat or Mixed Nuts: Makhana can be mixed with other dry fruits and seeds to make a healthy mix.
- Consume During Fasting: Makhana can be consumed during fasting as it is easy to digest and provides energy.
How Much to Eat?
For diabetic patients, 30-40 grams of Makhana per day is sufficient. It's better to divide this into two portions—morning and evening snacks.
Who Should Exercise Caution?
- If you have gas or constipation problems, do not consume Makhana in large quantities.
- Individuals with any food allergies should consult a doctor before consuming Makhana.
- Consuming excessive amounts may cause bloating or indigestion.
Diabetes should be considered not as a life obstacle but as a first step towards a disciplined lifestyle. Makhana is not only a delicious and healthy option but also a solution to numerous problems such as blood sugar control, bone strengthening, better sleep, and beautiful skin. Include a small amount of Makhana in your diet daily and take a positive step towards better health.
