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Snacks, often tend to be the extra calories we end up consuming without much thought or afterthought. An adult biological man needs roughly 2,500 calories, and a biological woman needs 2,000 calories. More than this amount, the calories convert into fat in the body. Chances are, the snacks we consume throughout the day and sometimes at night, add to these extra calories. If you are watching your weight or just trying to follow a healthier lifestyle, munching on low calorie snacks is the way to go.
Data indicates that the average Indian tends to snack 2-3 times every single day. In fact, a report published by the IMARC Group states that the Indian snack market was valued at Rs. 38,603 Crore in 2022, which is growing at a pace of 10.4 percent. You are not alone in feeling crushing guilt while snacking. So, eat up to your heart’s content without worrying too much about the calorie content that burgers and pizza tend to have with these alternative low-calorie snacks:
1. Popcorn
This is perhaps one of the best options out there when it comes to low-cost, low-calorie snacks. Perhaps the lowest, a cup of popcorn has just 30 calories. Popcorn is not a reference to popular brands of packaged pre-made popcorn, or just the kernels with cooking oil and flavours in it. You can buy simple popcorn kernels, either from grocery stores or online at popular E-commerce sites. Just a dash of oil or butter with the kernels in the pressure cooker, top it with your favourite masala mix or cheese, and you have a delicious snack at your fingertips.
2. Roasted Makhana
Makhana, or fox nuts, are roasted lightly in ghee and salt in a kadhai and served hot off the stove. At just 50 calories per quarter cup, makhana is high in fibre and protein to aid weight loss. The crunchy texture is an absolute delight to munch on, which is what makes it so popular today. Sprinkle seasonings of your choice to spice things up. Make sure you roast them in bulk so you can store them away in an airtight container for your days of craving.
3. Flavoured Yoghurt
Yoghurt is available in the market in many different flavours, ranging from mixed fruits to seasonal fruits like banana, mango, or berries. What’s more, some of them might even have fruit chunks in them. With only about 100 calories per half cup, the probiotics in yoghurt aid digestion, while fruit provides natural sweetness. Adding nuts or granola makes it a filling breakfast or post-workout snack. You can also try making your own curd at home!
4. Hummus
This classic Mediterranean dip is made from boiled chickpeas blended with tahini, lemon juice, olive oil, garlic, and a dash of iced water, hummus, packs around 150 calories per half cup serving. It is rich in plant-based protein and fibre to promote fullness. Enjoy hummus as a dip with veggie sticks like cucumber and carrots, or whole wheat pita wedges for an antioxidant and vitamin boost.
5. Roasted Chana
Roasted chana is a delicious and healthy Indian snack that is low in calories; it has only 150 calories per half cup serving. All you need are a handful of chana from the local store; yes, they're the ones used to make chole bhature. Start by rinsing and drying the chana well, this does not require you to boil the chana like was needed for the hummus. In a bowl, mix a teaspoon each of oil and salt with the chana. Then heat a flat pan and add the chana; roast over medium heat, stirring frequently, until the chana are crunchy and lightly browned all over. This will take about 10-15 minutes. Allow the chana to cool completely. The roasted chana makes for a perfect teatime craving or on-the-go snack.
6. Moong Sprouts
Sprouted moong or green gram is a nutritious, low-calorie snack option common in most Indian homes. All you need is a cup of moong beans soaked overnight, which will sprout by the morning. Keep it for a day or two to make the sprouts grow some more. Rinse and pat dry the moong bean sprouts to prepare of a tasty salad. Dice onions, tomatoes, and chilies and put them in a bowl with the sprouts. For the finishing touches, add a dash of lime juice, chaat masala, and a pinch of roasted cumin powder. The sprouts have a delightful crunchy texture due to their alkaline nature, which aids in digestion. At about 25 calories per half cup serving, sprouted moong is packed with protein, fibre, vitamins, and minerals to satisfy hunger without adding many calories.
7. Puffed Rice
Make your own bhel puri with puffed rice, right at home! If that does not sound up your alley, you can add sev or crunchy peanuts with just a pinch of chaat masala to go with plain puffed rice. Their crunchy texture is a delight, and owing to their low density and exaggerated appearance as compared to rice, you end up eating less even if you have a bowl full of these crispy treats.
While snacking is inevitable, it's important to choose snacks wisely to avoid overeating calories. The seven snacks featured here offer maximum nutrition with minimal calories, keeping you feeling full for longer. From protein-packed roasted chana to fibre-filled popcorn, each one is not only delicious but also easy to make at home. So don't feel bad about snacking - enjoy these guilt-free Indian munchies to satisfy your cravings without worrying about weight gain. With options like these, you can snack happily every day.
