Foxnuts or makhanas, also called lotus seeds, have become the go-to snack for many of us, considering their USP: ‘satiety sans calories.’ However, while most experts vouch for its , metabolic health coach Karan Sarin, who tests Indian foods and their effect on metabolism, shared that two hours after having 30 grams of makhanas, he noticed a spike in his blood sugar levels. “I hope you are not going to hate me for it. My has gone up by 76 points. This is a massive spike. The reason I have this spike is that roughly 78 percent of the caloric content of makhanas comes from carbohydrates, which meant that the 30 grams serving contained 5 grams protein, but 23 grams of carbohydrates, out of which 4.5 grams was fibre,” said Sarin in an Instagram post.
Sarin noted that the “good thing” is that they are shallow in. “However, I don’t understand the hype around makhanas if I look at it objectively. I would rather snack on unsalted peanuts or eat dal, for that matter, which contains higher protein, lesser carbs, and a little bit more fat,” added Sarin.
Fauziya Ansari, dietitian at Apollo Spectra , agreed that makhanas have gained among people and on social media due to their health benefits. “They are considered one of the ideal options for those worried about their calorie intake. They are good sources of antioxidants and contain some protein,” said Ansari.
However, despite all the health benefits, Ansari concurred that “experiencing a sudden spike in your blood sugar levels after eating makhanas” is possible because they are a carbohydrate-dense food item. “If makhanas are consumed at a stretch without a break in between, significant intake of carbohydrates in your body results in increased blood sugar levels,” said Ansari.
According to Ansari, how makhanas are prepared can also have a significant impact on their glycemic health.
“If you fry your makhana in ghee or oil, it can increase its fat content and may negatively affect how your body processes the food,” said Ansari.
Ansari said that every food consumed impacts blood sugar levels, so the key to keeping sugar levels stable is to eat them in moderation. “Avoid frying them in ghee or oil; instead, opt for the slightly roasted or air-popped ones for your . If you have any concerns about eating makhanas, consider consulting a nutritionist or a dietitian for expert guidance,” said Ansari.
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