Love chole bhature, pav bhaji? Top nutritionist ranks 6 common foods based on their health value

From crispy samosas and spicy pani puri to buttery pav bhaji and indulgent chole bhature, India’s favourite street foods and comfort meals are deeply woven into everyday cravings. While these popular foods offer irresistible flavours and emotional satisfaction, many are often loaded with refined flour, excess oil, sugar, butter, and unhealthy fats that may negatively affect digestion, weight, heart health, and blood sugar levels when consumed frequently. Health experts consistently warn that regular overconsumption of ultra-processed, deep-fried, or sugar-rich foods can increase the risk of obesity and lifestyle diseases, making mindful eating and healthier preparation methods essential for long-term wellness.

Nutritionist Nmami Agarwal recently shared a post on Instagram, ranking 6 commonly loved Indian foods based on their overall health value, balancing taste with nutrition.

Chole Bhature: Soulful indulgence with healthier potential

Nmami rated chole bhature 5 out of 10, acknowledging it as a beloved comfort food but noting its nutritional drawbacks. She explained that traditional bhature is deep-fried and made with refined flour, making it high in unhealthy fats. However, she suggested that homemade versions using ragi, jowar, or whole wheat flour, paired with air frying and fresh salad sides, can significantly improve their health score.

Dal Rice: Wholesome nutritional powerhouse

Dal rice earned a perfect 10 out of 10 from the nutritionist. According to her, this classic homemade staple provides an excellent balance of protein from lentils and energy from rice. She highlighted it as one of the healthiest and most balanced Indian meals.

Pani Puri: Moderation is key

Pani puri received an 8 out of 10. Nmami pointed out that the dish contains beneficial ingredients like chana, potatoes, and digestive spices in the flavoured water. However, she emphasised portion control, recommending limited servings to avoid overindulgence.

Idli Sambar: Light yet nutritionally rich

Idli sambar were praised as an excellent Indian breakfast choice. Nmami noted that fermented idlis support gut health, while sambar offers protein and fibre. Coconut chutney also adds nutritional value, making this meal highly beneficial.

Pav Bhaji: Tasty but lacking balance

Pav bhaji scored 4 out of 10 due to its low protein content and excessive butter usage. While the vegetable bhaji itself offers nutrients, Nmami cautioned that the buttery pav and preparation style reduce its overall health value.

Jalebi: Occasional sugary treat

Jalebi ranked the lowest at 3 out of 10. Nmami explained that it primarily consists of sugar, refined flour, and syrup, offering little nutritional benefit while causing insulin spikes. She advised enjoying it occasionally while keeping portion sizes in check.