Makhana, also known as fox nuts, is a popular and nutritious snack often consumed for its health benefits. Rich in fibre, protein, and essential nutrients, it is widely preferred for weight management and overall wellness. However, like any food, consuming makhana in excess can lead to unwanted health issues. We spoke to Ms Ipsita Chakravarti, HOD, Dietetics at CMRI Kolkata, and she warns that "though makhana has incredible health potential, excessive intake may cause adverse effects." Read on to learn all about the side effects of eating too much Makhana.
5 Side-effects Of Eating Too Much Makhana
Here are five side effects of eating too much makhana, as per MsIpsita Chakravarti, HOD, Dietetics at CMRI Kolkata.
1. Gastrointestinal Discomfort
Makhana is rich in fibre, which is beneficial for digestion, but consuming it in excess can cause bloating, constipation, or flatulence. "High fibre content may lead to bloating, constipation, or flatulence due to excessive intake," explains Ms. Chakravarti. It is essential to consume makhana in moderation to avoid digestive distress.
2. Increased Risk Of Kidney Stones
Makhana contains a high amount of oxalates, which can contribute to kidney stone formation in susceptible individuals. "Makhana has an increased number of oxalates, which may further counsel kidney stones in people," says Ms. Chakravarti. If you have a history of kidney stones, it is best to consult a doctor before including makhana in your regular diet.
3. Allergic Reactions
Although rare, some people may experience allergic reactions to makhana. Symptoms can include itching, swelling, or digestive disturbances. "There are cases where people have shown allergies to makhana, with symptoms like itching, swelling, or digestive issues," notes Ms. Chakravarti. If you notice any allergic symptoms after consuming makhana, it is advisable to stop eating it and seek medical advice.
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4. Weight Gain
Makhana is often considered a healthy snack, but excessive consumption can lead to weight gain, especially if eaten with added fats or seasonings. "Overeating makhana may lead to weight gain because they are often taken as part of a high-calorie diet," says Ms. Chakravarti. If you are watching your weight, it is best to eat makhana in controlled portions.
5. Blood Sugar Spikes
Makhana has a relatively high glycaemic index, and when eaten in large amounts with added sugar or sweeteners, it can cause blood sugar spikes. "Makhana has a relatively high glycaemic index, and when eaten in large amounts with added sugar, it can cause spikes in blood sugar," warns Ms. Chakravarti. People with diabetes should be mindful of how they consume makhana.
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Makhana is a healthy snack, but it should be eaten in moderation to avoid side effects.
Image Credits: Freepik
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