Smart Snacking: Healthy Snack Options for Weight Loss in India

Hey there, snack enthusiasts and foodies! Are you ready to embark on a lip-smacking adventure through the heart of India’s snacking culture? From chaats to regional specialities, India has a vibrant snacking culture deeply ingrained in its culinary heritage. However, snacking has often leaned towards indulgent, calorie-laden options, which may not align with weight loss goals.

Contrary to the common misconception, snacks play a pivotal role in maintaining a healthy weight and promoting weight loss. Not sure how?

Let this blog be your comprehensive guide to healthy snack options for weight loss in India.

In our journey to shed unwanted kilos, it is essential to recognise the need for healthier snacking alternatives. This guide will explore the importance of snacking within the context of a weight loss regimen. Delve into the intricacies of India’s traditional snacking culture and get insights into making smarter, weight-loss-friendly snack choices. Prepare to embark on a flavourful journey towards a healthier you!

Traditional vs. Modern Indian Snacks– Which is Best For Weight Loss?

In the colourful tapestry of Indian snacking, the age-old flavour traditions meet the innovative spirit of culinary evolution in a delightful contrast between traditional and modern Indian snacks. Here’s a closer look at each of their functions with respect to weight loss.

-Natural vs. Artificial Sweeteners

Sugar cravings are very common in a weight loss regime, and most people give up and indulge in packaged sweets that are high in white sugar and artificial sweeteners. These packaged sweets cause a rapid increase in blood sugar levels and add plenty of calories in bulk, inducing weight gain.

On the other hand, traditional healthy snack options like laddoos, chikkis, and naadu (coconut jaggery sweets, famous in Bengal) are made with natural sweeteners like jaggery, date syrup, palm jaggery, etc. These natural sweeteners don’t just add sweetness to the recipes; but also add minerals and vitamins.

You can add Gulkand to your sweets and ladoos. They will satisfy your sweet tooth ensuring that your teeth do not suffer any harmful effects of artificial sugar!

Try to invest in natural and organic ladoos from Two Brothers Organic Farm.

-Organic Goodness vs. Convenience

Traditional snacks are synonymous with organic goodness. They are free from chemicals, anti-caking agents, preservatives, synthetic colours, etc., and loaded with natural ingredients without compromising nutrition and flavour.

Healthy Indian snacks made from traditional ingredients are organic and tasty in flavour. Not only will they satisfy your taste buds, but they are also filled with the goodness of organic ingredients that keep your body healthy. They do not have any cheap oils or harmful chemicals as found in most convenience-store snacks.

Modern snacks embrace convenience, offering pre-packaged options for today’s fast-paced lifestyle. They ensure that deliciousness is always within reach. For instance, there is a lot of taste and nutritional difference between the homemade ladoos and the ones you buy from a shop.

-Cultural Roots vs. Multicultural Fusion

Traditional healthy snack options for weight loss in India celebrate our country’s rich regional diversity, with each state boasting unique delicacies. Meanwhile, modern snacks represent a multicultural fusion, blending influences from around the world to create innovative flavour profiles that cater to diverse tastes.

Let’s see a few healthy snack options for weight loss that embody the vibrant Indian snacking culture.

7 Healthy Indian Snacks Options for Weight Loss in India

Indian cuisine is blessed with ingredients that are rich in nutrients with medicinal properties, and help in inducing fat burn, weight loss, muscle mass build up, and more. If you are on a weight loss journey, there’s no need to compromise on flavours while dieting. All you need to do is make some smart, healthy snacking choices.

Check out the seven healthy Indian snack options for weight loss, and pick a few that satisfy your taste buds and cause weight loss too!

1. Chana Dal 

Chana dal, also known as split chickpeas, is a prevalent pantry staple in every Indian household. But does chana dal contribute to weight loss or aid in weight management?

According to research, the answer is affirmative – this legume can indeed assist in weight loss due to its nutritional composition. Chana dal is rich in fiber and complex carbohydrates, which can help curb cravings and promote fat reduction.  

Nutritional Profile of Chana Dal for Weight Loss

Chana dal boasts an impressive nutrient profile, rendering it an optimal choice for individuals aiming to shed excess weight.

Nutrient Quantity Benefits of Consuming Chana Dal or Split Chickpeas
Protein 13 g Builds and repairs tissues. It is also a source of enzymes and hormones.
fiber 11 g High fiber content promotes regular bowel movements and prevents constipation.
Vitamin B 30 g Provides energy for metabolism, nerve function, and red blood cell production making it one such healthy snack option for weight loss in India
Iron 5.3 mg It is necessary for carrying oxygen from the lungs to the rest of the body.

2. Sattu Jaggery Ladoo

You can burn off extra fat by having sattu on an empty stomach. This protein-rich flour reduces bloating and increases metabolism. Thus, you can reduce your weight very quickly with it. Let’s see how nutritious sattu really is.

Nutritional Profile of Sattu

Nutrients per 100 gm Amount
Carbohydrates 27 g
fiber 7 g
Fats 2 g
Protein 9 g
Sodium 7 mg

Such a nutritional profile of sattu with a low glycemic index means, eating it will not cause a sudden spike in your blood sugar levels. It is a diabetic-friendly food! It is also good for people with high cholesterol.

If you have high blood pressure, drinking sattu ka sharbat can greatly benefit your heart by keeping blood pressure levels normal.

It is one of the healthy snack options for weight loss in India that allows you to shed extra weight. There are many recipes that you can make with sattu. The easiest one is sattu ka sharbat. It is a popular summer drink. Let’s see how you can make it.

You need channa or sattu flour. Chilled water, lemon juice, mint leaves (optional), black salt and sugar or jaggery. Mix everything in a glass of water and it’s ready to drink! This yummy beverage has fiber. It satiates your hunger for a long period and prevents overeating.

Make yourself this concoction as you add this to your list of healthy morning, brunch or evening snacks for weight loss.

3.  Dry Fruits

Dry fruits have been used as a healthy snack option for weight loss globally.  They are rich in fiber and antioxidants. A handful of dry fruits makes you feel “full”. They are the quickest way to satiate your hunger pangs and cravings while promoting weight loss.

Isn’t it best to chew dry fruits like cashews or makhanas, when you are binge-watching or reading? Then you have several other dry fruit snacks like peanuts-Raw Peanuts Waghya Variety and Raw Peanuts – Ghungroo. They burn calories and reduce further weight gain. Try out these instead of eating unhealthy, sugary cookies.

4. Peanut Butter

Yes, peanut butter can help you lose weight smartly! Do you know that peanut butter is rich in protein, healthy fats, magnesium, zinc, phosphorus, vitamin B6, and many more nutrients? Two tablespoons of peanut butter contain 6.7 grams of protein.

Peanut butter is a healthy way to include protein in your diet, and it’s a known fact that protein is crucial for weight loss. Also, peanut butter keeps you full for a longer duration and thus reduces the chances of mindless munching and cravings.

You can consume peanut butter in multiple fun ways:

  • Add peanut butter to your sandwiches, or even make your cereal bar with dry fruits.
  • Add it to your smoothie or protein shake.
  • Add it to your salad or sliced fruit bowl.
  • Add it to your oatmeal bowl.
  • Bake your cakes.

Eating peanut butter also keeps your glycemic index in its normal range. Such healthy snack options for weight loss in India help to consume fats, protein, and fiber without sending your blood sugar levels into a tailspin.

5. Spicy Chaat Makhana

Are you craving healthy mid-day snack options for weight loss? Don’t worry, these Indian fox nuts or Makhana are here to tingle your taste buds while satisfying your appetite. Full of nutrients, makhana also substitutes as an oriental medicine for kidney problems, chronic diarrhoea, etc. Makhana, as one of the healthy snack options for weight loss in India, owes its popularity to its high nutritional value.

Nutritional Profile of Makhana of Foxtail Nuts

Here is a comprehensive nutritional profile of makhana, one of the healthy snacks for weight loss. See how beneficial it is for your health!

Nutrients Quantity (per 100 grams)
Calories 347 kcal
Protein 9.7gm
Carbohydrates 76.9 gm
fiber 14.5 gm
Iron 1.4mg

It has a low content of cholesterol, saturated fats, and sodium. These make it perfect for munching as you relax in the evening time. According to studies, fox nuts, as one of the healthy snack options for weight loss in India, do not add to your weight. So add this to your list of healthy snack options for weight loss in India today!

Read more about Makhana as a healthy snack here – Makhana for Diabetes: A Healthy Snack- Guide 2023.

6. Poha

Poha is an all-rounder dish. It is not just a healthy snack option for weight loss in India, but across the globe. From calories to fiber content, your body needs a balanced amount of these two nutrients to lose weight. Poha, fortunately, has them in the right balance. It has essential vitamins A, B and C, which further improve metabolism

You can cook regular poha or Ragi Poha and Bajra Poha with some vegetables to turn it into a healthy evening snack with your green tea.

Millet poha is a great addition to anybody’s diet for weight loss. They are a superfood and packed with all the essential nutrients, making them a perfect healthy snack option for weight loss.

Millet poha also aids in regulating bowel movements. Consequently, it also contributes to maintaining a healthy weight. Millet has a good combination of soluble and insoluble fibers which are important in regulating your weight. These factors, including millet poha’s ability to promote satiety and control appetite, put it on this list of healthy snack options for weight loss in India.

7. Millet Papad

Who does not like a little munching? However, cravings for a snack can often lead to the unhealthy road of consuming high-calorie foods. Avoid it by trying papad!

Papads are light and do not retain or drip oil! Roast them or air fry them; pick your way to add a little crunch to your diet. Papads are the perfect healthy snack option for weight loss in India. The regular papad made from potatoes and other lentils contains starch and carbohydrates and is high in calories.

You can replace them with millet papads, which are gluten-free, fewer in calories, and high in protein and fiber. Add these two healthy snack options for weight loss in India to your pantry: Bajra Papad and Jowar Papad. 

You can also make masala papad from them and enjoy a perfect blend of sweet sour and tangy flavours, all within the reach of your calorie intake.

Another thing that makes papad so popular is its versatility. You can eat papad with your rice or dal. If you want to have some papad as an evening snack, dip it in your favourite sauce or achar and munch away!

FAQs: Smart Snacking: Healthy Snack Options for Weight Loss in India

What snacks can I have daily without gaining weight?

Try eating nuts, whole grains, cereal mix, and peanut butter as snacks if you are on your weight loss journey. Make your diet a mix of protein, fiber, and complex carbs.

Are there any healthy store-bought Indian snack options?

Yes, there are some brands that produce healthy snacks that are not filled with oil, nitrogen, preservatives, or stale masala. You can find healthy, organic options at Two Brothers Organic Farms. Try the laddoos, papads, cereal mix, makhana, and peanut snacks. 

How do I deal with cravings for traditional fried snacks?

Try healthier alternatives, like air-fried or baked versions. Keep tempting snacks out of sight and stock up on nutritious options like fruit or vegetable sticks. Practise mindful eating to recognise true hunger cues, and distract yourself with activities or a glass of water when cravings strike.

It is important to eat healthy when your primary goal is weight loss. Fry your snacks in our Cold Pressed Sunflower Oil. It is rich in Omega-6 Polyunsaturated Fatty Acids that help to maintain your normal blood cholesterol levels.

Are these snacks suitable for individuals with dietary restrictions?

These snacks, including pakoda, sattu chat, and makhana, are suitable for individuals with dietary restrictions when prepared mindfully. Adjust recipes to use healthier cooking methods like baking or air-frying, choose whole-grain options, and monitor portion sizes. Consider individual dietary needs and consult a nutritionist if necessary.

Can I use these snacks as meal replacements?

While these are tasty and nutritious snacks, they may not provide the necessary balance of nutrients to replace a complete meal. They lack enough protein, fats, and carbohydrates. These snacks can complement a meal but are not ideal substitutes for a well-rounded meal.


As we’ve uncovered the nutritional profiles of these snacks, one thing becomes clear: India’s snacking culture can be both delicious and healthy. Dry fruits provide a satisfying crunch and prevent overindulgence, while millet and peanut butter offer a versatile, protein and fiber-rich companion.

Mindful snacking, portion control, and considering individual dietary needs will help you lose weight. So, dear snack enthusiasts and foodies, as you relish the diversity of Indian snacks, remember that they can be your allies on the path to a healthier you.

With the healthy snack options for weight loss in India from Two Brother Organic Farms (TBOF), embrace the rich traditions and innovative spirit of Indian snacking culture! Explore the varieties of snacks and spreads offered by TBOF to add healthy snacks and enrich your meals.

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