Makhanas: Super Snack or Glucose Spike Risk?

Key Takeaways

• Makhanas are a nutrient-dense snack that can help support blood sugar control when eaten in moderation.
• Preparation matters; avoid added sugars and pair with protein or healthy fat for a better glucose response.
• Portion control is key: limit your serving to 1 cup to avoid blood sugar spikes and excess calorie intake.

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While many snacks are marketed as healthy, they can sometimes be a sneaky way to add excess calories and processed ingredients to your diet. This is why it’s essential to evaluate the nutritional value of a snack, especially when it becomes viral.  One of the most recent trending superfood snacks is makhanas, but before you grab a handful, let’s unpack whether makhanas are truly the “super snack” they’re cracked up to be. 

These crunchy lotus seeds have gained popularity in wellness circles, but some question their impact on blood sugar. In this article, we break down the science behind makhanas and their impact on metabolic health.

What Are Makhanas?

Makhanas, also known as fox nuts or lotus seeds, originate from the aquatic plant Euryale ferox, which is native to countries such as India, China, Japan, and Korea.¹ Traditionally used in Ayurveda and Chinese medicine, they’re now celebrated in the wellness world for their crunchy texture and abundance of nutrients.

Nutrition Breakdown of Makhanas

Makhanas are a good source of both macro- and micro-nutrients. In each serving of makhanas, you’ll find the following:²

• Fiber: 1 cup of makhanas has about 2g of fiber
• High Protein: There are approximately 4.9 grams of protein per serving 
• Low in Fat: Lotus seeds have less than 1 gram of fat per serving. 
• Mineral-Rich: Just 1 cup of makhanas contains essential nutrients, including calcium (52 mg), magnesium (67 mg), potassium (438 mg), and phosphorus (200 mg).
• Calorie-Light: There are 106 calories per 30-gram serving.
• Gluten-Free and Antioxidant-Rich: Makhanas are rich in phytonutrients, including gallic and ellagic acids, which help reduce oxidative stress.
• Serving Size: A standard serving is one cup (or 25 to 30 grams)

Health Benefits of Makhanas

These nutrient-rich seeds are packed with antioxidants, which can protect your cells against free radicals. Below are some of the health benefits linked to makhana seeds:

• May support diabetes management and be protective against diabetic neuropathy.³
• Animal models demonstrate that makhanas can support cardiovascular health.⁴
• Can help prevent liver damage and reduce the risk of NAFLD (non-alcoholic fatty liver disease).⁵
• Offer anti-cancer benefits specifically against lung cancer.⁵

Makhanas and Glucose Response

Understanding the glycemic index (GI) and glycemic load (GL) of a food can help you predict its impact on your blood sugar levels. The glycemic index measures how quickly a certain food can spike your blood sugar on a scale of 1-100. In general, it’s best to prioritize foods with lower glycemic indexes (55 or below) to help keep your blood sugar levels balanced. 

The glycemic load of a food is an alternative method for measuring its impact on blood sugar levels. It is calculated on a scale of 1-30 using both the glycemic index and the amount of carbohydrates per serving. Taking serving size into account also paints a more accurate picture of the impact on blood glucose levels. These measurements are particularly important for individuals with diabetes. 

Foods with a high GI or GL can cause your blood sugar to rise rapidly. In the long run, these blood sugar swings can lead to weight gain and even metabolic conditions like type 2 diabetes. 

The GI and GL of makhanas vary depending on how mature the seed is when it’s harvested, and ultimately, how it’s prepared.⁶ Similar to other nuts and seeds, makhanas have both a high fiber content and high protein, both of which help to reduce sharp increases in blood glucose levels. 

Keep in mind that the amount of food you consume is equally as important as the type of food. For example, if you eat 10x the typical serving size of a low-carb food, you’re consuming excess carbohydrates, which will likely lead to blood sugar swings. Remember, portion sizes are important with all types of food, even if they're considered healthy. So, how much makhana should you be eating? Stick with the standard serving size of one cup. 

How to Eat Makhanas Without the Glucose Spike

Makhanas can be a smart, nutrient-rich snack, but they’re not automatically glucose-friendly. How you eat them matters. The glycemic load (GL) can climb quickly with large portions or sugary coatings, which may lead to unwanted spikes. The good news? A few simple tweaks can help you enjoy makhanas without the metabolic downsides. Here’s how to snack smarter and keep your glucose steady.

• Practice portion control. Stick to a one-cup serving to avoid high GL and excess calories.
• Skip added sugar, honey, or excessive salt and stick with minimal seasoning.
• Pair with protein and healthy fats, like Greek yogurt or mashed avocado.
• Track your glucose response using a CGM,
• Choose plain or dry-roasted makhanas, rather than those prepared with seed oils.

Should You Snack on Makhanas for Metabolic Health?

Makhanas have gained popularity as a clean, crunchy snack, but are they good for your metabolic health? The answer depends on how they’re prepared and portioned. While they offer fiber, protein, and key nutrients with relatively few calories, they can also be easily overeaten and vary in nutritional value depending on how they’re processed. Below, we break down the pros and cons so you can decide whether makhanas deserve a place in your glucose-friendly snack rotation.

Pros

• Balanced and nutrient-dense with fiber, protein, minerals, and antioxidants
• Low in calories and fat (an excellent alternative to chips)
• Versatile and gluten-free

Cons

• Nutrients may vary by variety and processing
• Potential for overeating, which can negatively impact weight management and blood sugar.

For most people seeking a diabetes-friendly, low-calorie snack, makhanas are a suitable option, provided they’re consumed in moderation and prepared properly.

The Bottom Line

The best way to support your overall well-being is to focus on a balanced diet consisting of colorful vegetables and healthy protein sources. When you’re looking for a snack option, foods like nuts and seeds, specifically makhanas, are an excellent choice. Be sure to read the nutrition labels to avoid added sweeteners, and pay attention to portion sizes to help regulate your blood sugar levels. Aim to eat mindfully and listen to your body's fullness cues to prevent overeating and unwanted weight gain.