In the age of wellness trends and guilt-free snacking, makhana—also known as fox nuts or lotus seeds—has secured a glowing spot in India’s growing list of superfoods. Light, crunchy, and often roasted with spices, makhana is widely promoted by fitness influencers, dietitians, and health-conscious consumers for its low-fat and high-protein appeal. However, a recent Instagram reel by nutritionist Nandini Agarwal has stirred a much-needed conversation. While acknowledging the nutritional value of makhana, Agarwal flags three important health risks that certain individuals should be aware of. Her message: “Even the healthiest snack can pose a problem if it’s not right for your body.”Makhana remains a nutrient-dense, versatile snack offering benefits such as high protein, antioxidants, and low saturated fat—qualities that make it appealing to the modern health-conscious consumer. However, her insights serve as an important reminder that even so-called superfoods aren’t suitable for everyone. When it comes to nutrition, context is everything. Before following wellness trends blindly, it’s essential to understand your body’s unique needs. Because in the end, “healthy” isn’t one-size-fits-all.
3 side effects of eating makhana that might surprise you
The constipation conundrum: Low fiber, high misconception
If you’ve turned to makhana as a daily snack, especially during work breaks or diet routines, it may be time to reevaluate—particularly if you’re experiencing digestive discomfort. Agarwal highlights that makhana is surprisingly low in dietary fiber, despite its puffy texture that often gives the illusion of being easy on digestion. “Under constipation, these nuts do not have too much fiber and can cause more constipation,” she warns.This makes makhana a poor choice for those with existing constipation issues, as it may exacerbate symptoms rather than help relieve them. While it looks light and airy, the fiber content is too minimal to support healthy bowel movements, which could leave some snackers bloated and uncomfortable.
The calorie trap: When healthy snacks add up
Makhana is often embraced by those pursuing weight loss, thanks to its low-fat profile and satisfying crunch. But Agarwal cautions that it can be a hidden calorie trap if portion control goes out the window. A standard serving—often just a small bowl—might be harmless. However, a 100-gram serving can still be calorically dense. “If you’re trying to lose weight then 100 grams of makhana is okay—but if you’re overdoing it, it is definitely not okay,” she explains.Despite being non-fried, makhana is carbohydrate-rich, and overconsumption can quickly pile on unwanted calories. The message here is clear: Mindful eating matters—even with foods marketed as “healthy.”
High potassium alert: Risk for kidney patients
Perhaps the most serious of Agarwal’s warnings is directed at individuals suffering from kidney issues, especially those with Chronic Kidney Disease (CKD). Makhana naturally contains high levels of potassium, a mineral that needs to be limited in renal diets.“If you have kidney issues or CKD and you are on a low potassium diet, then you should definitely avoid eating makhanas totally,” she says. For such patients, even a small quantity of makhana can pose health risks, including hyperkalemia—a condition where excess potassium in the blood can lead to dangerous heart rhythm problems. In such cases, professional dietary consultation is crucial before adding trendy foods to the menu.Always check with a registered dietitian or doctor before adding new “superfoods” to your diet—especially if you have specific health conditions like constipation, kidney disease, or are on a weight loss plan.Also Read | 9 foods you should avoid mixing with chia seeds
