Kidney stones, blood sugar and allergy patients should avoid makhana, here's why

Makhana is often called a healthy snack — but experts say it isn’t right for everyone. Here’s who should be careful and why. (Image: Pexels)

Makhana, the puffed lotus seed known as a low-calorie, antioxidant-rich snack has gained popularity among dieters and diabetics. It is known for anti-inflammatory flavonoids that support heart and metabolic health. However, experts caution it isn’t suitable for everyone, especially for those with potential risks like kidney stones, blood sugar spikes, and allergies

Multiple studies suggest that no single food, however nutrient-dense, fits everyone’s physiology. According to the National Institutes of Health (NIH) , makhana is rich in minerals such as calcium, magnesium and potassium, alongside antioxidants that may assist with oxidative-stress reduction and metabolic regulation. However, this same profile warrants restraint in specific contexts. Additionally, nutritionists warn that this so-called- healthy snack may come with  complications for some; from oxalate-linked kidney stones to glycaemic impacts in sensitive people.

Health risks of makhana

Also Read: Diet tips: From makhana to moong chips, how healthy are your guilt-free snacks?

People with a history of kidney stones

Makhana contains naturally occurring oxalates, chemical compounds that can bind with calcium and form crystals in the urinary tract. For those with a predisposition to stones, this is more than a theoretical risk. Excessive oxalate intake may reduce calcium absorption and heighten stone formation. A study in Journal of Urology research confirms that high dietary oxalates are associated with calcium oxalate stones, the most common type found in clinical practice, and that people with recurrent stones often benefit from managing oxalate intake.

Those with diabetes or blood sugar sensitivity

Although makhana’s low glycaemic index generally supports stable blood sugar, moderation is key. Overindulgence, especially alongside carbohydrate-rich meals, can still push glucose levels upward. Clinicians warn that no snack should be exempt from portion control, even when it’s “approved” for diabetics. Research in Diabetes Care shows that glycaemic responses can vary widely between persons, meaning what suits one person’s glucose control may unfavourably spike another’s.

Allergy-prone people or those with nut/seed sensitivities

Food allergies remain unpredictable. While makhana isn’t a true nut, its seed nature means some allergy sufferers react to it similarly to other seeds and legumes. Symptoms can range from mild itching and rashes to, in rare cases, life-threatening anaphylaxis. As per Journal of Allergy and Clinical Immunology Immunology, studies affirm that seed proteins can cross-react with other allergenic foods, underlining the importance of cautious introduction for those with known sensitivities.

Those struggling with digestive sensitivities

Though typically marketed as high in fibre, makhana’s actual fibre content may not match expectations and can even exacerbate digestive symptoms for some. Excessive intake without adequate hydration may contribute to bloating or constipation, especially among people with irritable bowel conditions

Also Read: 6 health benefits of fox nuts: Eat makhana, not popcorn, as a binge snack

People on potassium-restricted or specific medication regimens

With a notable potassium content, makhana may be contraindicated for individuals on low-potassium diets, particularly those with chronic kidney disease or on certain antihypertensive drugs. High potassium can alter cardiac rhythms in susceptible people, and interaction with medications may require professional guidance.

FAQs on health risks of Makhana

Yes, makhana contains oxalates, which can bind with calcium and form crystals, increasing the risk of kidney stones in susceptible individuals.

Makhana has a low glycaemic index, but overindulgence can affect blood sugar levels. Portion control is essential for diabetics.

While makhana is not a true nut, it may cause allergic reactions in some individuals with seed or nut sensitivities.

In some individuals, excessive intake of makhana without adequate hydration can lead to bloating or constipation, particularly in those with irritable bowel conditions.

Yes, due to its high potassium content, makhana may be unsuitable for individuals on potassium-restricted diets or those taking specific medications.