Snack Attack !!!!!!!!!!

Tuesday, August 09, 2011

Indian snacks can really hit the spot! They are loaded with spices, flavours, textures and unfortunately, calories. Rhea Dhanbhoora and Samreen Samad show you how to make the right choice when it comes to choosing between a warm vada pav and spicy samosa

While low fat products, nutrition bars, diet snacks and organic goodies are doing the rounds, things such as those deliciously oily bhajiyas and deep fried samosas are taking a backseat. But, no matter how health conscious we are, cravings for sev puri and vada pav aren’t going to die down anytime soon. Indian snacks are known for their spicy flavours and focuses on vegetables, chutneys and fried items. But, with the use of flour, ghee, potatoes, bread and puris — they’re not exactly healthy snack options.

No matter what food you’re consuming, you have to make sure that it’s healthy and safe. Nutritionist Dr. Purwa Duggal tells us, “To maintain good health, it is important to cook snacks and meals using healthy ingredients such as whole wheat, vegetables, legumes, beans, fruits and low fat dairy products. You have to be cautious while consuming meats and restrict your intake of fats, processed grains and sugars.” But, instead of cutting out on those heavily fried Indian snacks, you can switch around the ingredients in a bid to make them slightly healthier.

The Lowdown
We spoke to Dr. Purwa Duggal to find out who the major culprits are and how we can enjoy these snacks once in a while... without too much guilt. Turn the page to find out how she rated them.

1. Falooda
You can’t live in the city without a taste of falooda. It may not be your staple diet and while it isn’t as unhealthy as a fried snack, the creamy drink can add to calories too.
Calorie per serving: 445 kcals (300ml)
Why it’s unhealthy: It contains ice cream rich in fat and falooda made from cornflour, which is the source of pure carbs.
Make it healthier: Use low fat milk, avoid ice cream and use sugar-free instead of sugar.
How often is it allowed? Indulge in falooda once a week. If you’re making it using the healthier ingredient options, you can indulge in it
more often.
Health rating: 5/10

2. Sabudana vada
Sabudana vadas are usually eaten during the fasting period. Sago, the main ingredient of this snack, is healthy but the groundnuts, oil and potatoes make it unhealthy.
Calorie per serving: 352 kcals per piece
How often is it allowed? The snack is pure starch with potatoes and groundnuts and is deep fried.
Make it healthier: Use raw bananas instead of potatoes.
How often is it allowed? You can eat this snack once in a month.
Health rating: 8/10

3. Sev Puri
The spicy treat from your local bhelwalla may not be the best option because of the outside water, risk of jaundice and all sorts of other diseases. But, even when made in a safe environment (such as your own kitchen), the snack can mean you’re letting quite a few calories sneak in.
Calorie per serving: 299 kcals
Why it’s unhealthy: The puris and the sev that is used absorb a lot of oil.
Make it healthier: Use wheat based baked puris. Instead of potato, try using moong.
How often is it allowed? You can indulge in a calorie laden sev puri once a week.
Health rating: 7/10

4. Vada pav
Vada pavs are the quick snack that the city can’t seem to get enough of. Whether its at railway stations, small restaurants or as a quick evening snack — they’re always around and usually we’re not thinking about how many calories we’re piling on because of them.
Calorie per serving: 295 kcals
Why it’s unhealthy: It’s deep fried, essentially potato and loaded with calories.
Make it healthier: Use minimal amounts of oil but avoid re-using it.
How often is it allowed? Keep vada pav treats down to once a month.
Health rating: 9/10

5. Bread Pakodas
Bread pakodas with chutney is a popular snack in the city. It is made of maida which is harmful for your health.
Calorie per serving: 289 kcals
Why it’s unhealthy: The snack is made of maida, potatoes and is deep fried.
Make it healthier: Opt for a grilled or toasted sandwich instead.
How often is it allowed? Twice a month.
Health rating: 8/10

6. Samosas
Samosa’s go hand in hand with vada pavs. Satisfying and delicious, they’re also deep fried and loaded with potatoes, with a fried coating that will be the death of your diet.
Calorie per serving: 149 kcals per piece
Why it’s unhealthy: The snack is deep fried, salty and loaded with calories.
Make it healthier: Use minimal oil. Potatoes can be substituted with moong dal.
How often is it allowed? Stay away from samosas for the most part, indulge in one every three weeks.
Health rating: 9/10

7. Poha
Poha is made of flattened rice and is considered a healthy snack but the potatoes and fried groundnuts can add some calories.
Calorie per serving: 199 kcal
Why it’s unhealthy: The fried groundnuts and potatoes add calories.
Make it healthier: Replace the nuts and potatoes with lots of low calorie vegetables.
How often is it allowed? If you cook it without the unhealthy nuts and potatoes, this snack can be eaten daily.
Health rating: 2/10

8. Kachoris
Kachori is an easily available snack and quite popular to serve guests at home. But, this tasty snack is loaded with calories.
Calorie per serving: 190 kcal
Why it’s unhealthy: It’s deep fried and salty.
Make it healthier: Have it baked instead
of fried.
How often is it allowed? Keep kachori treats down to once a month.
Health rating: 8/10

9. Idlis
Idli is the most popular South Indian snack. It’s filing and healthy, not very high in calories but the fermentation can make it unhealthy.
Calorie per serving: 130 kcals
Why it’s unhealthy: The fermentation makes this snack a bit unhealthy.
Make it healthier: Use daliya (broken wheat) instead of rice.
How often is it allowed? Idlis are healthy and can be eaten daily.
Health rating: 2/10

10. Dosa
And the winner is — dosa! This Indian snack has the least amount of calories. It’s tasty and easy to make. However, replace the potatoes from your masala dosa to healthy low calorie vegetables.
Calorie per serving: 100 kcals
Why it’s unhealthy: Dosa is not unhealthy at all if you cut out the potato filling.
Make it healthier: Use healthy vegetables
for fillings.
How often is it allowed? Dosa is healthy and you can eat it everyday.
Health rating: 2/10

Expert Speak
“Indian snacks traditionally are more salty, sweet and deep fried. But western options such as burgers with French fries, pizzas, bakery items and such are rich in trans/hydrogenated fats which are extremely harmful and must be avoided. It’s best to try and make your snack healthy.”
— Purwa Duggal, Nutritionist