Healthy vs Unhealthy Food: Differences, Disadvantages, and Smart Choices

Picture this: it’s a lazy Sunday, and you’ve just ordered some chole bhature for yourself, or a rainy evening where you’re craving hot pakoda. The temptation is real and familiar. For many Indians, food is not just for sustenance; it’s about tradition, celebration, and comfort.

However, this food may just be our Achilles' heel, as we often fail to reflect on whether we’re making healthy or unhealthy food choices. This article will explore the disadvantages of unhealthy food and offer practical tips to curb cravings for such foods and make more mindful and healthier choices.

Unhealthy food, while delicious and tempting, comes with a heavy cost. These are the major unhealthy food problems that are affecting India:

1. Obesity:

Obesity is on the rise in India, particularly among working adults and children living in cities. Frequently eating fast food, sugary drinks, and fried snacks is a major factor contributing to this.

2. Diabetes:

Unfortunately, India is known as the world's diabetes capital. Sugar and refined carbohydrates increase the risk of people getting diabetes or developing insulin resistance.

3. Heart Disease and Hypertension:

Consuming processed foods with high sodium and trans fats can raise blood pressure, clog arteries, and increase levels of bad cholesterol.

4. Digestive Issues and Fatigue:

Low-fibre and processed foods cause digestive problems and make you feel lethargic.

5. Mental Health Impact:

Research links poor diet and eating habits with depression, anxiety, and reduced cognitive function. After all, it is true that we are what we eat.

• Fried foods: Pakoras, samosas, fries
• Sugary drinks: Colas, flavoured sodas, packaged juices
• Processed snacks: Biscuits, chips, instant noodles
• Fast food: Burgers, pizzas, fried chicken

Healthy Food

Natural, complete, and minimally processed foods are considered healthy foods. Some everyday healthy food items found in Indian diets include:

• Whole grains (whole wheat, brown rice, and millet)
• Legumes and pulses
• Fruits and vegetables in season
• Lean proteins (fish, eggs, paneer, and dal)
• Nuts, seeds, mustard, and coconut oils

Unhealthy Food

These foods are usually high in sugar, refined carbohydrates, and trans fats.

• Candies and mithai
• Packaged namkeen and chips
• White bread and other bakery goods

Most unhealthy foods are low in nutrients and basically a calorie bomb. A large slice of cake or a plate of oil-soaked biryani can easily exceed 700–1000 calories. However, they are devoid of vitamins, fibre, and other vital nutrients. But one thing to keep in mind is that the quality and nutrient density of a food matter more than the calories present in it.

• Saturated fats are abundant in fried foods, such as pooris and samosas.
• Sugar-filled beverages increase your caloric intake without satisfying your hunger.
• Calorie-dense foods include creamy paneer gravies and dishes like butter chicken with naan.

Which junk food is good for health?

Want the honest answer? Well, there aren't many advantages to eating junk food. But there are better and mindful choices available for you:

• A pizza with whole-wheat vegetables can be substituted with one with cheese on top.
• Cutlets or samosas that are air-fried are healthier than those that are deep-fried.

How much junk food is okay?

Follow the 80/20 rule: Enjoy treats 20% of the time and eat wholesome meals 80% of the time. Adapt according to your health goals and degree of fitness.

Can junk food cause cancer?

A single food does not cause cancer. However, Risk factors like obesity and chronic inflammation are increased by a diet heavy in sugar, processed meats, and trans fats, which is often linked with certain cancers.

Unhealthy Foods to Avoid

• Packaged cookies and chips
• Deep-fried street food
• Carbonated drinks with added sugar
• Foods containing trans fats, or hydrogenated oils

Healthy Indian Swaps

• Buttermilk and nimbu pani.
• Peanuts or roasted chana in place of fried snacks
• Dry fruits or seasonal fruits instead of sweets

Although it is a valid idea to ban junk food in schools completely, here are some reasons why this might not be the best course of action:

• Children should be taught how to choose foods wisely, rather than being told to stop eating junk food altogether.
• Complete prohibitions might have the opposite effect, encouraging children to look for junk food outside.

Better Solutions Include:

• Healthy school canteen options are among the better options.
• Workshops on nutrition that are fun, educational, and enjoyable
• Parental guidance on wholesome eating practices

Long-term wellness requires understanding the difference between healthy and unhealthy foods. Moderation and awareness are essential in India, where people are obsessed with food and traditions.

But at the same time, you don’t have to sacrifice your favourite foods; instead, strive for a balanced approach. Cook with awareness, make mindful substitutions, and occasionally indulge in your favourite foods and have cheat meals.