Evenings at home are often filled with guests, friends, peaceful strolls and conversations to wind down after work. During these times, most of us have found ourselves strolling into markets and finding whatever street food we find appetizing and eating it. Although it is not often that you may snack like this, these evening snacks can be a major setback for our health. However, what can one eat during this time? Evening snack cravings are tough to beat, and it's easy to reach for fried or sugary foods that taste great in the moment but aren't good for you. In a recent Instagram video, Gastroenterologist Dr. Pal pointed out that popular Indian snacks like samosas, jalebi, pani puri, vada pav, kachoris, fried momos, and namkeen mixtures should be avoided. He also included common fast foods like burgers and butter-heavy pav bhaji on his list. However, having these once in a while may not seem like a big issue, it eventually adds up, causing you to not only increase your calorie count for the day, but also causing you to increase your fat and sugar content. But why should one avoid high levels of these components if we need them for our body to function? Why You Should Avoid Foods With High Sugar And Fat Content According to an American Diabetes Association 2021 review, looked into how fried foods to health problems like type 2 diabetes, though the results have sometimes been mixed. They conducted a controlled trial with 117 young, overweight adults. One group ate meals with fried meat, while the other group ate the same meals with meat that was boiled, steamed, or served with sauce. Both groups’ meals were otherwise identical and healthy. After four weeks, both groups saw improvements in their health, likely because they were eating healthier overall. However, the group that ate fried meat showed less improvement in key markers of glucose (blood sugar) control and insulin resistance. This suggests that eating fried meat can negatively affect how your body manages sugar. The study also found some key differences in the fried meat group: Gut Health They had a lower variety of gut bacteria and different bacterial structures, including a higher ratio of bacteria often linked to type 2 diabetes. Inflammation They had higher levels of inflammation and a lower reduction in certain gut toxins, which are known to be harmful. Body Signals They also had less of a hormone that helps regulate appetite and sugar intake. These findings suggest a potential link between fried food, changes in gut bacteria, and the body’s ability to handle sugar. The researchers also tested this on mice and found similar results, which adds even more support to their conclusions. Healthy Evening Snack Alternatives You Can Try Dr. Pal explained that while these snacks may be comforting, they are high in oil, sugar, and calories, which can lead to weight gain, poor heart health, and other issues. Instead of these unhealthy options, he suggests a variety of satisfying and nutritious alternatives. His recommendations include: Steamed Wheat MomosChicken & Veggie Lettuce WrapsChana ChaatSteamed Masala CornSprout SaladPaneer Tikka Grilled With No OilHomemade Veg SoupStuffed Basan Cheela (Paneer/ Veggies)Egg Bhurji With Whole-Wheat ToastRoasted Makhana
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