Whether it’s for a quick lunch when you’re in a rush or because it’s just too hard to refuse certain evenings, there’s no disputing Indian fast food’s prominent position in our lives. And, as we often say, if you can’t avoid it, go for the healthiest version!
Here are some of the healthiest Indian fast food options.
1] Bread Love: Vegetable Sandwich
Regardless of the food diversity in India, you’re bound to come across a sandwich vendor on a street in your neighborhood. This is likely one of the few street snacks that includes fresh veggies such as tomatoes, cucumbers and onions.
Green chutney (mint, coriander, green chilies, and lemon juice) is used to season it. Capsaicin, a chemical found in chilli peppers, aids digestion and soothes pain. Vitamin C is abundant in lemon juice and green vegetables. Coriander is also high in vitamin K, which is important for bone health and blood clotting.
The grilled variant is usually topped with cheese, which adds protein to the dish. A sandwich has about 200-225 calories due to the butter, potatoes, and bread, making it a good evening snack.
2] Tandoori Platter: Rolls & Foods
Tandoori meats are a good source of protein as well. A single serving of chicken has about 100-115 calories. It can be wrapped in a wheat roti to produce a 225-240-calorie lunch. If you’re a vegetarian, you can replace the meat with paneer’s whey and casein milk proteins, and choosing mushrooms as a replacement can help you obtain some vitamin D.
They also contain ingredients like curd, onions, garlic, and ginger, which have their own set of health advantages. Ginger, for example, promotes digestion, garlic is good for the heart, and onions contain chemicals that are good for bones and may help decrease blood sugar. Milk proteins can also be found in curd.
3] South Indian Delight: Idli
Idlis, which are simply steamed cakes made from rice and black lentils, had to make the cut!
Although the coconut chutney served with it is heavy in saturated fat, it contains a considerable amount of lauric acid, a fatty acid that has been demonstrated to promote immunity, lower bad (LDL) cholesterol, and thereby lessen the risk of heart disease. If you’re managing your calories, it’s still advisable to limit yourself to just a tablespoon of chutney; that’s 50 calories right there.
On the other hand, there’s no need to hold back when it comes to a boiling hot bowl of sambhar! It’s made with toor dal, which, combined with the lentils from the idli, replenishes your iron stores, boosting your energy levels.
For a handful of reasons, you’d also be getting a high-quality protein from this combination:
1] A study found that pea protein, which is found in lentils, is particularly satiating during a meal, meaning you will feel full faster and eat less.
2] Lentils have the second highest protein-to-calorie ratio of any legume (soybeans being first), meaning you get more protein for your calorie investment.
3] The idli batter and sambhar’s rice and dals combine to provide us with all nine essential amino acids (protein building blocks) that our bodies require but cannot produce on its own.
A pair of idlis contains approximately 80 to 120 calories (depending on size), whereas half a cup of sambar contains approximately 150 calories. We get a nutrient dense and wholesome dinner in 250 to 300 calories when we combine it with 1 tablespoon of coconut chutney.
You can always find modifications within the three choices to keep things interesting – as long as you keep in mind the nutritional consequences. When working toward your health objectives, it’s critical to make the appropriate choices in a world full with possibilities – and we hope this series has assisted you in identifying them.
Consult an expert nutritionist on my team at +91-9743430000 who can help you understand and identify foods that works best with your body and help you achieve your health goals.
Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.