The Science Behind Makhana
Makhana ( *Euryale ferox*) is a nutrient-dense food with a favorable macronutrient profile. A 100-gram serving of raw makhana contains approximately 347 calories. The macronutrient breakdown is roughly 77g of carbohydrates, 9.7g of protein, and 0.1g of fat. Notably, a significant portion of the carbohydrates comes in the form of complex carbohydrates, which are digested more slowly, contributing to a lower glycemic response.
From a micronutrient perspective, makhana is a good source of several essential vitamins and minerals. It contains manganese (crucial for bone health, metabolism, and antioxidant defense), potassium (important for maintaining healthy blood pressure and nerve function), magnesium (involved in over 300 enzymatic reactions in the body), phosphorus (essential for bone health and energy production), iron (necessary for oxygen transport), and zinc (important for immune function and wound healing). It also contains trace amounts of vitamins B1, B2, B3, and B9.
Nutrition research indicates that makhana has a low Glycemic Index (GI) of around 55, meaning it releases glucose into the bloodstream slowly and steadily. This is beneficial for maintaining stable blood sugar levels and preventing energy crashes. Clinical studies show that regular consumption of low-GI foods can improve insulin sensitivity and reduce the risk of type 2 diabetes.
The digestion speed of makhana is relatively slow due to its complex carbohydrate and fiber content. This promotes satiety, helping to control appetite and prevent overeating. Furthermore, the fiber content, though not exceptionally high (around 1.4g per 100g serving), contributes to healthy digestion and regular bowel movements.
Makhana's metabolic impact is positive. The high magnesium content plays a crucial role in energy metabolism. Magnesium is a cofactor for enzymes involved in the metabolism of carbohydrates, fats, and proteins. Its antioxidant properties, attributed to flavonoids like kaempferol, help combat oxidative stress, which is linked to various chronic diseases. Studies have shown that compounds in makhana may possess anti-inflammatory properties, further contributing to its health benefits. The low sodium content of makhana is also favorable for maintaining healthy blood pressure levels. Furthermore, the amino acid profile, though not complete, does contain several essential amino acids. However, if the primary goal is to increase protein intake, combining makhana with other protein sources is recommended.