Panipuri is popular for its unique combination of ingredients and flavors that create a delightful savory experience. It is undoubtedly delicious, but is panipuri good for weight loss? Let’s explore!
The history of panipuri goes way back to the times of Mahabharata. Draupadi’s mother-in-law, Kunti, gave her the leftover potatoes and some wheat flour dough and asked her to make sure all five princes did not go hungry. Then Draupadi came up with the idea of amazing panipuris.
This flavorful snack has three main components with a unique combination that leaves an amazing flavor on your palate. Panipuri is also known by various regional names, such as Golgappa, Puchka, or Pani Patashe in South Asia.
So, in this blog, we will explore all the aspects of this beloved snack that make it a good option to add to weight loss plan.
Nutritional Profile Of Panipuri
The nutritional profile of panipuri can vary based on factors such as the size of the puris, the specific ingredients, and how it is prepared. Below is a general estimate for the nutritional content of 5 standard panipuri:
Note: The nutritional values provided for panipuri are approximations and can vary based on factors such as type, quality, and processing methods. Actual values may differ accordingly.
However, it is crucial to be mindful of the overall nutritional content. But yes, in comparison between panipuri and salad with heavy dressing panipuri is a better option.
Is Panipuri Good For Weight Loss?
Like many other street foods, panipuri is not solely made for weight loss. However, whether it is “good” for weight loss depends on your portion size, ingredients used, and dietary choices.
The three main components of panipuri consist of puris (fried shells), spiced water (Pani), and a filling that often includes potatoes, chickpeas, and other ingredients.
Overall the dish can be calorie dense because of the fried nature of puris. But some ingredients like jeera water benefit with essential nutrients such as potassium and phosphorus.
Fried foods are generally higher in calories and can be a concern for those aiming to lose weight. As panipuri is served in multiple rounds, it increases the total calorie intake. Therefore, the total calories in panipuri of five pieces can range from 200 to 300 kcal.
You can make some healthier variations of panipuri and reduce the overall calorie content of panipuri, making it a great snack for your weight loss journey.
How To Make Panipuri At Home?
Making a healthier panipuri at home requires modifications to traditional recipes to reduce calorie and fat content to improve the nutritional value.
Now still if you think if is panipuri good to add to diet plan for weight loss then yes homemade panipuri is good. We can control the ingredients and check on portion size if we prepare them at home.
1. Making Puri
To make a healthier panipuri, you can prepare the puris by air-frying or baking the puris by using the following ingredients.
| Ingredients | Quantity |
| Semolina (sooji) | 1 cup |
| Whole wheat flour | 1/4 cup |
| Water | As needed |
| Salt | To taste |
| Baking Soda | A pinch |
| Cooking Oil | 1 Teaspoon |
Instructions:
- Firstly, mix semolina, whole wheat flour, salt, and baking soda in a bowl by adding water gradually. Then add cooking oil and knead the dough until smooth and let it sit for 15-20 minutes.
- The next step is to roll small balls from the dough and flatten them into small puris and air fry or bake them until they puff up and turn golden brown.
2. Preparing Filling
To make a healthy filling for your puris use these ingredients and pave the way for your weight loss journey.
| Ingredients | Quantity |
| Boiled and mashed sweet potatoes or boiled chickpeas | 1 Cup |
| Sprouts (moong or chickpea sprouts) | 1/2 Cup |
| Chopped cucumber and tomatoes | 1/2 Cup |
| Chopped coriander leaves | 1/4 Cup |
| Chaat Masala | As per taste |
| Salt | To taste |
Instructions:
- Now simply mix the boiled and mashed sweet potatoes or chickpeas with sprouts, chopped cucumbers, tomatoes, and coriander leaves with chaat masala and salt.
3. Preparing Pani
To make the healthy pani use this proportion of ingredients:
| Ingredients | Quantity |
| Mint Leaves | 1 Cup |
| Coriander Leaves | 1/2 Cup |
| Green Chilies | 1-2, adjust to taste |
| Tamarind Pulp | 2 Tablespoon |
| Ginger | 1 inch piece |
| Cumin Powder | 1 Teaspoon |
| Black Salt | 1 Teaspoon |
| Rock Salt | To taste |
| Water | 2 Cup |
Instructions:
- For healthy pani, blend mint, coriander, green chilies, tamarind pulp, ginger, cumin powder, black salt, and rock salt with water to make a smooth paste. Then strain the mixture to extract the flavoring water.
This modified panipuri recipe will allow you to enjoy the flavors of panipuri while using healthier elements.
The Effect Of Panipuri On Your Weight Loss Journey
Now that we have answered your question “Is panipuri good for weight loss”, let’s understand its effect on weight loss.
Eating panipuri benefits in moderation and small portions can help manage your overall calorie intake. The key is to enjoy a reasonable number of panipuris as an occasional treat rather than indulge excessively.
- The healthy spiced water (Pani) in panipuri contains ingredients like mint and coriander, which contribute to hydration. Proper hydration is beneficial to general health and can help with weight loss.
- The healthy filling of panipuri, which includes ingredients like boiled chickpeas or sprouts, can contribute to a feeling of fullness. These foods are high in fiber and protein, which help control your appetite and promote satiety.
- Spices used in panipuri, such as cumin and mint, have mild thermogenic effects. These spices potentially increase metabolic rate, which leads to a slight increase in calorie expenditure.
- The spiced water stimulates the production of digestive enzymes which aids in the digestion of food. The herbs like mints and coriander help soothe the digestive system and reduce discomfort.
Therefore, healthy panipuri will not hamper your weight loss journey to a greater extent. Still, you should achieve weight loss through a combination of a calorie-controlled diet, regular physical activity, and overall lifestyle choices.
Bottomline
In this quest of whether is panipuri good for weight loss? This snack does offer certain nutritional elements like chickpeas, spices, and sprouts benefits for metabolism. However, it’s essential to acknowledge the overall caloric density, especially with the fried puris.
You can enjoy panipuri in moderation as part of this broader approach. Still, be mindful of your portion control, ingredient choices, and personal dietary preferences.
Ultimately, the key to weight loss is to strike a balance that aligns with your health goals and promotes a positive relationship with food. So, have limited panipuris to lose weight.
Frequently Asked Questions
Is The Spiced Water In Panipuri High In Sodium?
The sodium content in the spiced water of panipuri can vary, but it’s generally advisable to be mindful of added salts to control sodium intake. Homemade panipuri will allow for better control over your sodium levels.
Can Panipuri Be Part Of A Cheat Day?
Yes, including panipuri on a cheat day even if you are on only a 7 day diet plan it is acceptable for your occasional treats. Still, moderation is key to balancing enjoyment with overall dietary habits.
Can Panipuri Be Part Of A Weight Loss Diet?
You can occasionally include smaller portions of panipuri in a weight loss diet with healthier fillings. However, moderation and awareness of overall calorie intake are crucial.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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