6 Foods Indians Think Are Healthy But Harm the Body
Annanya Saxena | Sep 01, 2025, 17:01 IST
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Highlight of the story: Food habits in India are full of trusted “healthy” choices that don’t always work. Juice, bread, honey, ghee, yogurt, and energy bars, all come with hidden risks. They promise health but quietly pile on sugar, fat, and stress for the body. In this piece, we look at six everyday foods that many believe are safe but are not. The article also shares simple swaps to protect health while still keeping food tasty and satisfying.
Many foods in Indian homes seem healthy. They are cooked daily or eaten as snacks. But some of them quietly harm the body when eaten often or in large amounts. Knowing the truth helps in making better choices without giving up taste.
White Rice
White rice
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White rice is soft, light, and quick to cook. That makes it popular in many homes. But it has very little fibre. It raises blood sugar fast and makes you hungry soon after. Eating it often can lead to weight gain. A better choice is brown rice or millet. Both keep you full for longer and help control sugar levels.
Parathas With Too Much Oil
parantha
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Parathas are filling and tasty. But most are cooked with a lot of oil or butter. This adds extra fat to the body. Too much fat can raise cholesterol and make you feel heavy. Instead, eat whole wheat chapati with vegetables. It is lighter and still keeps you full.
Dal With Extra Oil or Ghee
Dal with ghee
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Dal is rich in protein and is usually a healthy dish. The problem starts when it is cooked with too much oil or ghee. That makes it heavy and adds extra calories. Reducing oil and skipping ghee keeps dal light, healthy, and easier to digest.
Fried Snacks Like Samosa and Bhujia
Samosa
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Snacks like samosa or bhujia are loved everywhere. But they are deep-fried and full of fat and salt. Eating them often can raise bad cholesterol and harm the heart. A smarter choice is baked snacks or roasted nuts. They give the same crunch without the bad fat.
Packaged Fruit Juices
Packed juices
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Packaged juices look healthy because they say “made with fruit.” But they usually have more sugar than fruit. This sugar hurts teeth and raises blood sugar. Fresh fruit or homemade juice is a better option. They give vitamins and fibre without the extra sugar.
Papad
Papad
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Papad is a common side dish in Indian meals. But it has too much salt and is often fried in oil. Both are harmful if eaten daily. Too much salt raises blood pressure and affects the heart. Try roasted papad or fresh cucumber slices for crunch without the harm.
Common Myths About Indian Foods
Myth 1: White rice is healthy because it’s a staple food.
Myth 2: Parathas are always a healthy choice.
Myth 3: Dal is always good for you, no matter how it’s prepared.
Myth 4: Fried snacks like samosas are fine if eaten from home.
Quick Food Swaps
FAQs,
Not always. Too much oil, sugar, or salt can make even homemade food unhealthy.Are packaged juices safe for kids?
No. They have high sugar and little real fruit. Fresh fruit is always better.