Blinkit co-founder Albinder Dhindsa recently revealed that aloo bhujia topped the snack charts on New Year’s Eve, with a staggering 2,34,512 packages sold. While this highlights its immense popularity, it also sheds light on a common dietary pitfall among Indians.
Aloo bhujia is a high-calorie snack often consumed between meals or paired with other finger foods and alcohol. This combination creates a calorie overload that the body struggles to process, leading to the excess being stored as fat—primarily around the belly.
What makes aloo bhujia so hard to resist is its addictive flavor. However, it’s worth noting that just a 100-gram pack contains 500 to 600 calories—about a quarter of an average adult’s daily caloric needs.While indulging occasionally is fine, being mindful of portion sizes and frequency can go a long way in maintaining a healthy balance.
Calorie-Dense Foods vs. Nutrient-Dense Foods: What’s the Difference?
“What’s concerning is that a significant portion of the calories in aloo bhujia comes from the saturated fat that covers it,” explains Dr. R M Anjana, president of the Madras Diabetes Research Foundation.“High-fat snacks like this add unnecessary calories to the diet, and for many Indians with a sedentary lifestyle and poor eating habits, this can lead to obesity.”
In addition to the fats, aloo bhujia is made from potatoes, meaning it’s packed with carbohydrates. It also contains refined sugar, which is quickly digested, causing a spike in blood sugar levels. This rapid increase often leaves you feeling hungry again shortly after eating, leading to overindulgence.
Being aware of these factors is crucial for making smarter snacking choices and maintaining a balanced diet.
Aloo bhujia is not only high in calories and fat, but it also has a considerable amount of sodium. “Frequently snacking on items like aloo bhujia, which are loaded with calories, fat, and salt, can cause water retention and heighten the risk of heart-related issues,” says Dr. R M Anjana. “This can result in problems such as high blood pressure, elevated cholesterol levels, and long-term health concerns like diabetes and heart disease.”
Making healthier snack choices and keeping an eye on your intake of high-sodium and high-fat foods is essential for long-term well-being.
Eating in moderation is essential for maintaining healthy eating habits, but the addictive nature of aloo bhujia makes it hard to stop at just a small amount. The combination of its spicy flavor, crunchy texture, and convenient packaging makes it an irresistible snack.
“Aloo bhujia is more calorie-dense than nutrient-dense, which means it can make you feel full temporarily but doesn’t provide lasting satisfaction,” explains Dr. R M Anjana. “This means you might find yourself feeling hungry again sooner than you thought, which could lead to overeating.”
Being mindful of portion sizes and choosing snacks with better nutritional value can help curb overindulgence and support healthier eating habits.
