India’s diverse cuisine is celebrated worldwide for its flavour, richness, and cultural heritage. But many Indian dishes—especially those prepared with excess sugar, salt, or unhealthy fats—can contribute to serious lifestyle diseases. Diabetes, heart disease, and obesity are rising at alarming rates, and a major factor behind this trend is what ends up on our plates every day.
Here are five commonly consumed Indian foods that may increase the risk of chronic health problems when eaten frequently or in excess.
1. Deep-Fried Snacks (Samosa, Pakora, Kachori)
Deep-fried Indian snacks are a favourite across households, but they are also loaded with unhealthy trans fats and refined flour (maida). The oil used—often reheated multiple times—loses its nutritional quality and forms toxic compounds.
Health impact:
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Raises cholesterol levels
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Increases fat accumulation, especially belly fat
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Heightens the risk of insulin resistance, diabetes, and heart problems
Regular consumption makes these snacks a hidden enemy for metabolic health.
2. Sugar-Loaded Indian Sweets (Jalebi, Gulab Jamun, Barfi)
Most traditional sweets contain high amounts of refined sugar, ghee, and deep-fried ingredients. A single gulab jamun can contain up to 150–200 calories.
Health impact:
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Sharp spikes in blood sugar
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Increased chances of Type 2 diabetes
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Triglyceride buildup leading to heart disease
Festivals and celebrations often lead to overeating, making sugary sweets a major contributor to lifestyle disorders.
3. Refined Flour Foods (Naan, Bhature, Bakery Goods)
Maida-based foods are staples in many Indian meals—from naan and bhature to biscuits and pastries. Refined flour has low fibre content and a high glycaemic index, causing rapid glucose spikes.
Health impact:
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Increased risk of diabetes
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Weight gain due to poor satiety
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Digestive issues
When combined with oily gravies or sugary toppings, the health risks multiply.
4. Street-Style Chaats (Pani Puri, Sev Puri, Dahi Puri)
While delicious, chaat items are often made with fried puris, sweetened chutneys, potatoes, and sev—creating a calorie-dense combination.
Health impact:
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High sodium content contributes to hypertension
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Refined carbs raise blood sugar levels
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Excess oil increases fat storage
Street food is also prone to contamination, adding gastric risks to the list.
5. Sweetened Beverages (Masala Chai, Lassi, Soft Drinks)
Masala chai prepared with full-cream milk and multiple teaspoons of sugar is a daily habit for many Indians. Similarly, sweetened lassis, shakes, and sodas pack high calories.
Health impact:
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Excessive sugar causes insulin spikes
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Liquid calories contribute significantly to obesity
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High-fat milk increases cholesterol
These beverages are easy to overconsume since they don’t make you feel full.
Indian food is rich in taste and tradition, but mindful eating is essential to prevent lifestyle diseases. Moderation, healthier cooking methods, whole grains, and natural sweeteners can help maintain both flavour and fitness. Remember—small dietary changes today can protect your health for years to come.