🥗 Nutrition & Health

1. What are the key health benefits of Makhana? Makhana is highly nutritious and offers several benefits:

  • Heart Health: High in magnesium and potassium, which help regulate blood pressure.

  • Weight Management: High in fiber and protein, which keep you full longer and reduce cravings.

  • Diabetes-Friendly: It has a low Glycemic Index (GI) of approximately 22, meaning it doesn't cause rapid blood sugar spikes.

  • Anti-Aging: Contains the enzyme L-isoaspartyl methyltransferase, which helps repair damaged proteins and supports skin elasticity.

2. Is Makhana good for weight loss? Yes. Since it is low in calories (approx. 350 kcal per 100g) but high in protein and fiber, it helps create a calorie deficit by providing satiety. However, this only applies to dry-roasted makhana; deep-fried or heavily buttered versions can lead to weight gain.

3. Is it safe for pregnant women and children?

  • For Kids: It is an excellent, gluten-free alternative to processed chips. It supports bone development due to its calcium content.

  • For Pregnancy: It is generally safe and helps manage gestational diabetes and hypertension. However, consult a doctor if you have a history of allergies or digestive issues.

🍳 Preparation & Storage

4. How do I roast Makhana for the perfect crunch?

  • Method: Heat a heavy-bottomed pan on low to medium flame. Add 1–2 teaspoons of ghee or olive oil (optional) and roast for 5–7 minutes.

  • The Test: It is ready when a seed easily crushes into a powder between your fingers. If it feels chewy, it needs more time.

  • Flavoring: Add salt, turmeric, or black pepper after roasting to prevent the spices from burning.

5. How should I store roasted Makhana? Store them in an airtight container only after they have cooled down completely. Storing them while warm creates moisture, making them soggy.

6. Can I eat Makhana raw? While you can, it is not recommended. Raw makhana is often tough and has a "styrofoam" texture. Roasting makes it digestible and improves the taste.

7. What is the recommended daily intake? A healthy portion is typically 1 to 2 handfuls (approx. 30g) per day.