Evening snack cravings are the toughest to resist, but they’re also when most of us end up making the unhealthiest choices. American expert, Dr Pal recently addressed this very problem in a video on Instagram, where he adviced to swap out the popular fried and sugary snacks that may satisfy your taste buds but do no good for your body and instead eat some tasty and healthier swaps that can keep you full without the guilt.
In the video, Dr Pal pointed out the usual culprits to avoid during snack time—samosas, jalebi, burgers, pani puri, kachoris, vada pav, fried momos, namkeen mixtures, pav bhaji dripping with butter, and even something as simple as potato fry. While these may be comforting, they add unnecessary oil, sugar, and calories.
Instead, he recommended replacing them with more nourishing options. His list included egg bhurji with whole wheat toast, roasted makhana tossed with spices, steamed wheat momos, chicken and veggie lettuce wraps, chana chaat, steamed masala corn, sprouts salad, grilled paneer tikka with no oil, homemade vegetable soup, and stuffed besan cheela with paneer or veggies.
Dr Pal shared the video with a reminder that a little planning can make your evening snacks both delicious and healthy.
What does research say about oily and sugary foods?
A 2014 study published in JAMA Internal Medicine and cited by Harvard Health Publishing linked high sugar intake to a greater risk of dying from heart disease. Over 15 years, people who consumed 17% to 21% of their daily calories from added sugar had a 38% higher risk compared to those at 8%. Excess sugar can overload the liver, leading to fatty liver disease, diabetes, and higher heart risk. It also raises blood pressure, fuels inflammation, and promotes weight gain, especially through sugary drinks that fail to trigger fullness, making it easier to overeat.
An article from Cleveland Clinic highlighted how fried foods can negatively impact health. It explained that frying increases calories by adding fat, since oil is calorie-dense. Fat contains more than twice the calories of protein or carbohydrates, so when foods are cooked in oil, they absorb it and end up much higher in calories than they would be otherwise. Even foods that are generally healthy lose much of their nutritional advantage once they’re fried, making them far less beneficial for regular consumption.
In the video, Dr Pal pointed out the usual culprits to avoid during snack time—samosas, jalebi, burgers, pani puri, kachoris, vada pav, fried momos, namkeen mixtures, pav bhaji dripping with butter, and even something as simple as potato fry. While these may be comforting, they add unnecessary oil, sugar, and calories.
Instead, he recommended replacing them with more nourishing options. His list included egg bhurji with whole wheat toast, roasted makhana tossed with spices, steamed wheat momos, chicken and veggie lettuce wraps, chana chaat, steamed masala corn, sprouts salad, grilled paneer tikka with no oil, homemade vegetable soup, and stuffed besan cheela with paneer or veggies.
Dr Pal shared the video with a reminder that a little planning can make your evening snacks both delicious and healthy.
What does research say about oily and sugary foods?
A 2014 study published in JAMA Internal Medicine and cited by Harvard Health Publishing linked high sugar intake to a greater risk of dying from heart disease. Over 15 years, people who consumed 17% to 21% of their daily calories from added sugar had a 38% higher risk compared to those at 8%. Excess sugar can overload the liver, leading to fatty liver disease, diabetes, and higher heart risk. It also raises blood pressure, fuels inflammation, and promotes weight gain, especially through sugary drinks that fail to trigger fullness, making it easier to overeat.
An article from Cleveland Clinic highlighted how fried foods can negatively impact health. It explained that frying increases calories by adding fat, since oil is calorie-dense. Fat contains more than twice the calories of protein or carbohydrates, so when foods are cooked in oil, they absorb it and end up much higher in calories than they would be otherwise. Even foods that are generally healthy lose much of their nutritional advantage once they’re fried, making them far less beneficial for regular consumption.
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