6 Healthy Indian Snacks That Won’t Ruin Your Weight Loss
Losing weight doesn’t mean giving up on delicious Indian snacks. In fact, India’s diverse culinary culture offers a variety of healthy, low-calorie options that can satisfy your cravings without sabotaging your goals. Whether you’re looking for a midday bite or something to munch on with your evening chai, these healthy Indian snacks are perfect for weight watchers.
Here are six wholesome and tasty Indian snacks that support your weight loss journey:
1. Roasted Chana (Bengal Gram)
Roasted chana is a crunchy, protein-packed snack that is low in calories and high in fiber. It keeps you full for longer, helping to curb unnecessary cravings. This dry snack is easy to carry, making it ideal for work or travel. Just a small handful (around 30 grams) can provide you with:
About 120 calories
6-8 grams of protein
Minimal fat and sugar
Why it helps with weight loss:
The high protein and fiber content in roasted chana aids digestion and provides a steady release of energy, keeping you satisfied for hours.
2. Sprouted Moong Salad
Sprouted green gram (moong) is a nutrition powerhouse, rich in vitamins, minerals, and antioxidants. When mixed with chopped vegetables like onions, tomatoes, and cucumber, and topped with lemon juice and a pinch of chaat masala, it becomes a tasty, refreshing salad.
6 Healthy Indian Snacks That Won’t Ruin Your Weight Loss
Nutritional highlights (1 bowl):
100-120 calories
High in plant-based protein
Low in fat
Why it helps with weight loss:
Sprouts are low in calories and high in fiber, promoting satiety and reducing overall calorie intake.
3. Bhel Without Sev
Bhel puri is a beloved Indian street food, but the traditional version with sev and chutneys can be high in calories. A healthier version skips the sev and uses puffed rice, raw veggies, boiled moong, and homemade green chutney for flavor.
6 Healthy Indian Snacks That Won’t Ruin Your Weight Loss
What to include:
Puffed rice
Finely chopped onions, tomatoes, coriander
A dash of lemon juice and spices
Why it helps with weight loss:
Puffed rice is light and low in calories, while the vegetables and moong add fiber and nutrients.
4. Steamed Dhokla
Dhokla, a fermented Gujarati delicacy, is made from besan (gram flour), which is high in protein and fiber. Unlike fried snacks, dhokla is steamed, making it low in fat.
One serving (about 3 pieces):
150-170 calories
Low in fat and sugar
Good source of probiotics
Why it helps with weight loss:
Fermentation enhances digestion, and the protein keeps you full longer.
Tip: Avoid excess oil in tempering, and go easy on the sweet chutneys.
5. Masala Oats
Masala oats are a savory twist on regular oatmeal and make a great evening snack. You can prepare them at home with rolled oats, vegetables like carrots, peas, onions, and spices like turmeric, mustard seeds, and curry leaves.
Nutritional value (1 cup):
180-200 calories
Rich in soluble fiber
Low GI (Glycemic Index)
Why it helps with weight loss:
Oats keep blood sugar levels stable and promote a feeling of fullness, helping prevent overeating.
6. Homemade Makhana (Fox Nuts)
Makhana, also known as fox nuts or lotus seeds, are a superfood in Indian households. Lightly roasted makhana with a dash of salt, turmeric, or black pepper makes for a guilt-free crunchy snack.
One cup roasted makhana:
Around 90-100 calories
Low in fat
Rich in magnesium and antioxidants
Why it helps with weight loss:
Low in calories but high in volume, makhana is perfect when you're craving something crunchy without the extra calories.
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Tips for Snacking Smart on a Weight Loss Diet
Portion control is key: Even healthy snacks can contribute to weight gain if eaten in excess.
Avoid deep-fried options: Opt for roasted, steamed, or boiled snacks.
Stay hydrated: Sometimes thirst is mistaken for hunger. Drink a glass of water before snacking.
Plan ahead: Keep healthy snacks ready to avoid reaching for processed foods in moments of hunger.
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Final Thoughts
Eating healthy doesn’t mean saying goodbye to Indian flavors. With mindful choices and a little creativity, you can enjoy snacks that are both delicious and weight-loss friendly. These six Indian snacks not only nourish your body but also keep your taste buds satisfied, making your weight loss journey more enjoyable and sustainable.
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