Indian cuisine is renowned for its rich flavors and diverse range of dishes. While most traditional Indian foods are healthy and nutritious, there are some dishes that contain high levels of bad fats. In this article, India’s top dietician for weight loss and cardiovascular health, Avni Kaul, tells about some of the common Indian foods that can contribute to unhealthy fat intake if consumed in excess.
Which are those foods that are high in levels of bad fat?
Dietician Avni Kaul mentions 6 foods that are known to have high levels of bad fat below:
Samosas
Samosas, a popular Indian snack, are deep-fried pastries filled with a variety of savory ingredients. While they are undeniably delicious, samosas often contain high levels of trans fats and saturated fats due to the deep-frying process and the use of ghee or oil. Regular consumption of samosas can increase the risk of heart disease and weight gain. It is advisable to enjoy samosas in moderation or opt for healthier alternatives like baked or air-fried versions.
Pakoras
Pakoras, another beloved Indian snack, consist of vegetables or meat coated in a batter made of chickpea flour and deep-fried until crispy. Like samosas, pakoras absorb a significant amount of oil during frying, making them high in unhealthy fats. To reduce the fat content, consider baking or shallow-frying the pakoras instead. Additionally, including more vegetable-based pakoras and using minimal oil can help make them healthier snack options.
Butter Chicken
Butter chicken is a popular North Indian dish known for its creamy tomato-based sauce and tender pieces of chicken. Despite it’s delicious taste, butter chicken is rich in saturated fats due to the generous use of butter, cream, and sometimes ghee. It is advisable to consume butter chicken in moderation and consider healthier alternatives such as tandoori chicken or grilled chicken dishes that are lower in unhealthy fats.
Biryani
Biryani, a flavorful rice dish often prepared with meat, spices, and aromatic herbs, can be a high-fat meal due to the inclusion of ghee, oil, and fried ingredients. While biryani can be a delicious indulgence, it is essential to be mindful of portion sizes and frequency of consumption. Opting for lighter versions of biryani, such as vegetable or seafood variations, can help reduce the fat content and make it a healthier choice.
Vada Pav
Vada pav, a popular street food in Mumbai, consists of a deep-fried potato fritter sandwiched between a bun. This tasty treat, although tempting, can be high in bad fats due to the deep-frying process and the use of butter or oil in cooking. To make it a healthier option, consider pan-frying the potato fritters or opting for grilled or baked alternatives. Choosing whole wheat buns and adding fresh vegetables can also increase their nutritional value.
Gulab Jamun
Gulab jamun, a traditional Indian sweet made from deep-fried milk solids soaked in sugar syrup, is a popular dessert during festivals and celebrations. However, this delectable sweet is laden with unhealthy fats and excessive sugar. Moderation is key when indulging in gulab jamun, and it is advisable to explore healthier dessert options such as fresh fruit salad, yogurt-based sweets, or even homemade versions of gulab jamun using healthier ingredients.
While Indian cuisine offers a wide range of healthy and flavorful dishes, it is important to be mindful of certain foods that contain high levels of bad fats. By practicing moderation, exploring healthier cooking techniques, and opting for lighter alternatives, you can enjoy the flavors of Indian cuisine while maintaining a balanced and nutritious diet.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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