Peanuts vs. Makhanas: Which one should you choose for blood sugar control and weight loss

When it comes to healthy snacking, two popular choices often compared are peanuts and makhanas. Both are nutrient-dense, packed with essential vitamins, minerals, and antioxidants, offering a variety of health benefits.

Peanuts are rich in protein and healthy fats, which promote satiety and help keep hunger under control for longer, making them suitable for energy and muscle support. In contrast, makhanas are light, low in calories, gluten-free, and easy to digest, making them a guilt-free option for weight management. Ultimately, the better choice depends on portion control, calorie balance, and personal goals, as both snacks can support health and fitness.

PeanutsPeanuts, technically legumes, are packed with protein, healthy fats, and fibre. A 28-gram serving (about a small handful) of raw peanuts contains:

Peanuts are far more than just a calorie- and nutrient-rich snack. They are a valuable functional food, brimming with bioactive compounds such as resveratrol, phenolic acids, flavonoids, phytosterols, and Coenzyme Q10, along with all 20 amino acids, especially high in arginine. According to the study Journal of food science and technology , processing methods like roasting and boiling can actually enhance the concentration of these beneficial compounds.

MakhanasMakhanas, also known as fox nuts or lotus seeds, are derived from the seeds of the lotus plant. They have been a staple in traditional Indian diets for centuries. A 28-gram serving of roasted makhanas contains:

According to the study published in the International Journal for Multidisciplinary Research, these seeds support kidney health, help regulate blood pressure, aid liver detoxification, manage blood sugar levels, and contribute to bone and digestive wellness. Their fibre, antioxidants, and anti-inflammatory and anti-ageing properties enhance skin health and overall vitality

When it comes to weight loss, calorie density plays a crucial role.

Verdict: For strict calorie control, makhanas may be slightly more advantageous. However, peanuts can still support weight loss if portion-controlled.

How peanuts and makhanas affect hunger control and keeps you full

A critical factor in weight management is how full a food keeps you:

Tip: Combining makhanas with a small amount of protein (e.g., a handful of nuts or seeds) can enhance satiety.

Which snack is better for blood sugar control: Makhanas or peanuts

Maintaining stable blood sugar is essential for weight loss, energy, and overall metabolic health.

Both peanuts and makhanas can be included in a diabetes-friendly or weight-loss diet, but portion control and preparation methods (roasted without excess oil or sugar) are essential for maintaining blood sugar stability.

How peanuts and makhanas fit into everyday meals: Convenience and versatility

Both are versatile, but makhanas are especially convenient as a low-calorie, ready-to-eat snack.

Health benefits of peanuts and makhanas beyond weight loss

Peanuts1. Supports heart health through monounsaturated fatsPeanuts are rich in monounsaturated and polyunsaturated fats, which can help lower bad cholesterol (LDL) and improve overall cardiovascular health when consumed in moderation.2. Rich in antioxidantsThey contain powerful antioxidants like resveratrol and vitamin E, which protect the body from oxidative stress and may reduce the risk of chronic diseases.3. May aid in muscle building due to high protein contentWith around 7 grams of protein per handful, peanuts are a great snack for supporting muscle repair, recovery, and growth, especially for active individuals.Makhanas1. Promote kidney health and reduce acidityMakhanas are alkaline in nature and help neutralise excess stomach acid, while their magnesium and potassium content supports kidney function and detoxification.2. Contain anti-inflammatory propertiesPacked with antioxidants, makhanas help combat inflammation in the body, reducing the risk of lifestyle-related conditions and supporting joint and tissue health.3. Low in fat, suitable for those with cholesterol concernsBeing naturally low in fat and calories, makhanas make an excellent snack for people managing cholesterol or aiming for heart-friendly diets.

Both peanuts and makhanas have unique advantages for weight loss:Choose peanuts if you want a protein- and fat-rich snack that keeps you full for longer.Choose makhanas if you want a low-calorie, light snack that can be eaten in larger quantities without guilt.Ultimately, portion size and overall diet quality matter more than which snack you pick. For best results, include a variety of nutrient-dense foods and combine either peanut or makhana snacks with whole meals.

FAQs

1. Can I eat peanuts and makhanas together for weight loss?Yes, combining them in moderation can provide a balance of protein, healthy fats, and low-calorie crunch.2. Are roasted makhanas better than fried ones?Yes, roasting makhanas is healthier as it avoids excess oil and unnecessary calories.3. Can peanut butter replace whole peanuts?Yes, but opt for natural, unsweetened peanut butter and watch portion sizes to avoid extra calories.4. Which is better for diabetics?Both are suitable due to their low glycaemic index, but portion control is important to manage blood sugar.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Besan chilla vs. Wheat roti: What should you eat for weight loss goals and protein intake