Chivda is one of the most common tea-time snacks in India. It is a crispy savoury mix of various ingredients with distinct flavours. Furthermore, Chivda is a crunchy and delicious snack that people of all ages enjoy. But for health-conscious people, Chivda can be a tricky snack to navigate. Is Chivda good for weight loss? Can it be a healthy snack option? These are the questions that come to mind for many of us. This article will explore the world of Chivda and determine if it can be a part of your healthy snacking routine.
Snacking is an essential part of our daily routine and can significantly impact our weight loss journey. Choosing the right snack can either enhance or hamper your weight loss progress. It can keep you full, satisfied, and energised throughout the day. But on the other hand, unhealthy snacking can lead to weight gain and other health issues. This is where Chivda comes into play. If chosen wisely, Chivda can be an excellent snack option to help you maintain a healthy weight while satisfying your cravings. So let’s understand Chivda and what it has to offer.
Chivda: Understanding What It Is
Chivda is a popular Indian snack made using various ingredients. It is a type of Namkeen that people typically consume as a tea-time snack. The ingredients of Chivda can vary widely depending on the region, season, and personal preference. However, some of the most common ingredients used in Chivda include flattened rice (poha), peanuts, chickpeas, lentils, raisins, and spices. Each ingredient adds a unique flavour and texture to the snack, making it a versatile and delicious option. As the world becomes more health conscious, people have started moving to healthier variants using oats, dried fruits, nuts and seeds.
One of the unique things about Chivda is that there is no fixed recipe or set of ingredients that define it. Instead, it is a style of snack that is determined as Chivda. This means that you can customise it according to your taste and preferences. First, however, it is essential to choose the right ingredients to make it a healthy snack option. In the next section, we will explore the various types of Chivda made in Indian households and determine which can be a part of your healthy snacking routine.
Commonly Consumed Varieties of Chivda
Chivda is a popular snack which was first introduced in Gujarat. Gradually, it has become a household name across India. However, as mentioned earlier, the ingredients do not define Chivda. Instead, the preparation style of this snack, which is mixing multiple ingredients, explains it.
Here are some of the most commonly consumed Chivda varieties in India:
Poha Chivda
Poha Chivda is a popular variety that originates from Maharashtra. It consists of flattened rice, peanuts, curry leaves, turmeric powder, and red chilli powder. Poha is first roasted and then tempering is mixed with it along with spices. Poha Chivda is low in calories and contains fibre, making it an excellent snack for weight watchers. It is also a popular tea-time snack.
Cornflakes Chivda
Cornflakes Chivda is another popular variety that people across India consume. It comprises cornflakes, roasted peanuts, curry leaves, and spices. Traditional Cornflakes Chivda is a mix of deep-fried cornflakes, peanuts, sugar and spices. However, if made with roasted cornflakes, then it can be low in calories and fat. This Chivda is low in fat and calories, making it a great snack option for people trying to lose weight.
Murmura Chivda
Murmura Chivda is another popular variety consumed in many parts of India. It is made using puffed rice, peanuts, and spices. This Chivda is low in calories and fibre-rich, making it an ideal snack for weight watchers. It is also known as “Laiyya” in some parts of the country.
Makhana Chivda
Makhana Chivda is made from roasted lotus seeds or makhana, peanuts, curry leaves, and spices. It is a popular snack in North India and is often consumed during fasting. It is low in calories and rich in protein and fibre.
Other Chivda varieties consumed across India include corn poha Chivda, sabudana Chivda, chana dal Chivda, and more. Each variety’s ingredients and nutritional value may vary, so reading the label carefully before consuming is essential. But, overall, Chivda can be a healthy snack option if consumed in moderation and made using the right ingredients.
Chivda and Weight Loss: Factors to Consider
Since Chivda is a mix of multiple ingredients, it is vital to understand that not all varieties of Chivda can have the same impact on body weight. Furthermore, the cooking style and the herbs and spices also differ. So, different Chivda varieties will have varied nutritional compositions. So, let us look at factors crucial to watch for when choosing a Chivda to consume during your weight loss journey.
Ingredients
While ingredients don’t define Chivda, the type and amount of ingredients used can affect its nutritional value. Here are some ingredients to avoid and include:
What to Avoid
- Fried ingredients: Fried nuts, sev, or Bhujia can add a lot of calories to your Chivda. Instead, opt for roasted or baked ingredients. Research shows that deep frying increases the fat content of food due to the absorption and retention of oil. Therefore, it implies an increase in calorie intake. It is no secret that increased calorie intake can hamper your weight management and loss.
- Refined sugar: Many Chivda varieties contain refined sugar, which can increase blood sugar levels. Research shows that foods containing added refined sugar can spike blood sugar levels and lead to weight gain.
- High-fat ingredients: Ingredients such as coconut, cashews, and fried gram can increase the fat content of your Chivda. Research shows that the high-fat content of food can lead to weight gain.
What to Include
- Whole grains: Using whole grain ingredients such as puffed millets, makhana, or cornflakes can give you a healthy dose of fibre and keep you full for longer. Research shows that replacing refined grains with whole grains can help you lose weight.
- Nuts and seeds: Adding nuts and seeds such as peanuts, almonds, and sunflower seeds can provide essential nutrients such as protein and healthy fats. Although people may feel that the fat in nuts can lead to weight gain, research shows that nuts and seed consumption does not lead to weight gain. However, it is vital to note that not all nuts are beneficial. Moreover, one must refrain from frying nuts and seeds as that might take away the benefits of these ingredients.
- Vegetables: Adding vegetables such as curry or coriander can add flavour to your Chivda and provide essential vitamins and minerals.
- Spices: Adding spices such as cumin, coriander, or turmeric can add flavour and provide anti-inflammatory and antioxidant properties. Research shows the effect of culinary herbs and spices on obesity.
Preparation Style
The preparation style of Chivda can also impact its nutritional value. Here’s what to include and avoid:
What to Avoid
- Deep frying: Deep-frying Chivda ingredients can add a lot of calories and unhealthy fats. As a result, it can hamper your weight loss progress and lead to weight gain.
- Adding preservatives: Many packaged Chivda varieties contain preservatives that can harm your health. Research shows that artificial preservatives such as BHA and BHT significantly contribute to obesity.
What to Include
- Roasting: Roasting or baking your Chivda ingredients can give them a crunchy texture without adding extra calories.
- Homemade: Making Chivda at home allows you to control the quality and quantity of ingredients, avoiding unhealthy preservatives.
Summary
Chivda is a popular snack in India that can be enjoyed during weight loss journeys if chosen wisely. However, the nutritional value of Chivda depends on its ingredients and preparation style. To avoid consuming too many calories and unhealthy fats, it is essential to refrain from fried ingredients, refined sugar, and high-fat ingredients. Instead, opt for whole grains, nuts and seeds, vegetables, and spices to add flavour and nutrients to your Chivda. Additionally, roasting or baking Chivda ingredients is a better option than deep frying, and making Chivda at home allows you to control the quality and quantity of ingredients.
Healthy Chivda Recipes
1: Spicy Roasted Chivda
Servings: 4
Preparation Time: 20 minutes
Ingredients
- Puffed millets: 2 cups (jowar or bajra puffs)
- Roasted chana dal: ½ cup
- Peanuts: ¼ cup
- Almonds: ¼ cup
- Sunflower seeds: ¼ cup
- Curry Leaves: 1 spring
- Coriander leaves, finely chopped: ½ cup
- Green chilli, finely chopped: 1
- Cumin seeds: 1 tsp
- Coriander powder: 1 tsp
- Turmeric powder: ½tsp
- Gheel: 1 tbsp
- Salt to taste
Method of Preparation
- Preheat the oven to 350°F (180°C).
- Mix the puffed millets, roasted chana dal, peanuts, almonds, and sunflower seeds in a bowl.
- In a pan, heat the ghee and add cumin seeds. When they crackle, add green chilli and curry leaves. Then, saute for a minute.
- Add coriander powder, turmeric powder, and salt. Mix well.
- Add the mixture of puffed millets, nuts, and seeds to the pan. Mix everything.
- Transfer the mixture to a baking tray and roast in the oven for 10-12 minutes, stirring occasionally.
- Remove from the oven cool and store in an airtight container
Nutritional Attributes
This spicy roasted Chivda is low in calories and contains fibre, making it an excellent weight-loss snack. Puffed millets and roasted chana dal provide fibre, while peanuts, almonds, and sunflower seeds offer healthy fats and protein. Adding coriander leaves and green chilli enhances the flavour and provides essential vitamins and minerals. Using ghee instead of regular refined oils adds good fats and keeps the dish healthy.
2: Oats and Nuts Chivda
Servings: 4
Preparation Time: 15 minutes
Ingredients
- Rolled oats: 2 cup
- Roasted almonds: ¼ cup
- Roasted cashews: ¼ cup
- Roasted peanuts: ¼ cup
- Raisins: ¼ cup
- Roasted chana dal: 1 tbsp
- Roasted urad dal: 1 tbsp
- Cumin seeds: 1 tsp
- Coriander powder: 1 tsp
- Turmeric powder: ½ tsp
- Red chilli powder: ½ tsp
- Salt to taste
- Unrefined vegetable oil: 1 tbsp
Method of Preparation
- Dry roast oats in a pan for 2-3 minutes or until it turns light brown. Keep it aside.
- Heat oil in a pan and add cumin seeds, coriander powder, turmeric powder, red chilli powder, and salt. Mix well.
- Add the roasted chana dal and urad dal to the pan and sauté for 1-2 minutes.
- Add roasted almonds, cashews, peanuts, and raisins to the pan and sauté for another 2-3 minutes.
- Turn off the heat and add the roasted oats to the pan. Mix well.
- Allow the mixture to cool down and store in an airtight container.
Nutritional Attributes
This Chivda is rich in protein, healthy fats, and fibre due to the presence of oats, nuts, and seeds. Oats also reduce cholesterol levels, aid digestion, and keep you satiated, making it an excellent snack for weight loss.
Baked Poha Chivda
Servings: 4
Preparation Time: 20 minutes
Ingredients
- Thin poha (flattened rice): 2 cups
- Roasted peanuts: ¼ cup
- Chutney dal: 1/4 cup
- Dry coconut slices: 1/4 cup
- Cumin seeds: 1 tsp
- Turmeric powder: ½ tsp
- Green chilli chopped: 1
- curry leaves chopped: 1 sprig
- Salt to taste
- Unrefined vegetable oil: 1 tbsp
Method of Preparation
- Preheat the oven to 350°F (180°C).
- Heat oil in a pan and add cumin seeds, chilli and curry leaves, saute for a minute.
- Turn off the gas, add turmeric powder and salt and mix.
- Add this tempering to the poha and mix well.
- Spread on a baking tray and bake the poha in an oven at 160C for 8-10 minutes till crispy, stirring in between.
- Allow the mixture to cool down and store in an airtight container.
Nutritional Attributes
This Chivda is low in calories and contains fibre, making it an ideal snack for weight loss. Baking the poha instead of deep-frying reduces the calorie count and makes it crispy. The roasted peanuts and chana dal provide protein and healthy fats, while the spices add flavour and health benefits.
Chivda for Weight Loss: Points to Remember
Chivda is a delicious and crunchy snack that people all over India love. People often consume it with tea or coffee. It can be a healthy weight-loss snack option. However, it is essential to keep a few points in mind.
Chivda is No Magic Pill for Weight Loss
While Chivda can be a part of a healthy and balanced diet, it is essential to remember that it is not a magical food that will help you lose weight independently. Weight loss results from consuming fewer calories than your body burns, and Chivda cannot be considered a food to lose weight. However, choosing the right type of Chivda can enhance your weight loss efforts, while the wrong one can hamper them. So, it is essential to be mindful of your Chivda choices.
Portion Size is Crucial
Portion size is a crucial factor to consider when consuming Chivda for weight loss. It is important to note that Chivda is a high-calorie snack, and consuming too much of it can lead to weight gain. Therefore, consuming Chivda in moderate quantities twice or thrice a week is advisable. Moreover, it is not recommended to consume Chivda as a meal.
Homemade Chivda is the Best Option
Homemade Chivda is the best option for weight loss. That is because one can make it using healthy ingredients without unnecessary calories. In contrast, many packaged Chivda varieties contain preservatives, refined sugar, and unhealthy fats, which can lead to weight gain. Therefore, it is advisable to consume only homemade Chivda. However, if you eat packaged Chivda, it is essential to read the label carefully.
Look for Ways to Make Your Chivda Healthy
Besides choosing the right ingredients for Chivda, you can add other healthy food items to make it a more nutritious snack. For example, you can add chopped and roasted veggies, grated paneer or curd for protein, nuts for healthy fats, and spices for flavour. These additions will enhance the taste of Chivda and make it healthier and more suitable for weight loss.
Summary
Chivda can be a part of a healthy and balanced diet for weight loss, but it is essential to choose the right one, consume it in moderation, and add healthy ingredients. Remember, weight loss results from a healthy lifestyle, including regular exercise and a balanced diet, and Chivda alone cannot help you achieve your weight loss goals.
HealthifyMe Suggestion
If you want a unique way to consume Chivda for weight loss, try adding it as a crunchy topping to your salads! Sprinkle a handful of Chivda on top of your favourite greens for added texture and flavour. This will give you a unique way to enjoy Chivda and add some extra fibre and protein to your meal, keeping you full and satisfied for longer. You can also try mixing Chivda with some Greek yoghurt and fresh herbs to create a high-protein dip perfect for snacking. So get creative with your Chivda consumption and enjoy it in new and exciting ways!
The Final Word
Chivda can be a healthy snack option if chosen wisely and consumed in moderation. As a type of Namkeen, Chivda is made with various ingredients, making it a versatile and delicious choice. While no fixed recipe or set of ingredients defines Chivda, choosing the right ingredients is essential to make it a healthy snack. Several Chivda varieties are low in calories, high in fibre, and rich in protein, making them ideal for weight watchers. Therefore, being watchful of the ingredients before consuming is essential. Doing so will ensure that your favourite tea time snack will help you maintain a healthy weight while satisfying your cravings.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q: What is Chivda, and how is it made?
A: Chivda is a popular Indian snack containing various ingredients. Conventionally, these ingredients include flattened rice (poha), peanuts, chickpeas, lentils, raisins, and spices. It is a type of Namkeen typically consumed as a tea-time snack. There is no fixed recipe for Chivda, and the ingredients can vary widely depending on the region, season, and personal preference.
Q: Is Chivda good for weight loss?
A: Chivda can be a healthy weight-loss snack if consumed in moderation. In addition, it can be beneficial if it contains the right ingredients. For instance, Poha Chivda, Cornflakes Chivda, Murmura Chivda, and Makhana Chivda are low in calories, contain fibre, and are high in protein. However, it is crucial to watch the ingredients before consuming Chivda as each variety’s ingredients and nutritional value may vary.
Q: What are the nutritional benefits of Chivda?
A: Some healthy variants of Chivda can be a good source of protein, fibre, and healthy fats, depending on the ingredients used. For instance, peanuts are an excellent protein and healthy fats source, while poha and Murmura are fibre-rich. However, the nutritional benefits of Chivda depend on the ingredients used and the preparation method. So, it is crucial to choose the right ingredients to make it a healthy snack.
Q: Can Chivda be included in a balanced diet for weight loss?
A: Chivda can be included in a balanced diet for weight loss if consumed in moderation and made using the right ingredients. For instance, Poha Chivda, Cornflakes Chivda, Murmura Chivda, and Makhana Chivda are low in calories, rich in fibre, and high in protein, making them an excellent snack option for weight watchers.
Q: How much Chivda can be consumed in a day for weight loss?
A: The amount of Chivda advisable for consumption per day in a day for weight loss depends on the individual’s calorie and nutrient requirements. However, it is crucial to consume Chivda in moderation and avoid overeating, as it can lead to weight gain and other health issues.
Q: What are the potential drawbacks of consuming Chivda for weight loss?
A: One of the potential drawbacks of consuming Chivda for weight loss is that it can be high in sodium and unhealthy fats if made using the wrong ingredients. For instance, some Chivda varieties may contain added sugar, hydrogenated oils, or preservatives, which can harm health. Therefore, being watchful about the ingredients and the preparation method is crucial.
Q: How does Chivda compare to other snacks in terms of weight loss benefits?
A: Compared to other snacks, Chivda can be a healthy weight-loss snack option if consumed in moderation and made using the right ingredients. For instance, compared to fried snacks like samosas and pakoras, Chivda is low in calories, fibre, and protein, making it an excellent snack option for weight watchers.
Q: What are some healthy alternatives to Chivda for weight loss?
A: Some healthy alternatives to Chivda for weight loss include roasted chickpeas, nuts, fruits, vegetable sticks with hummus, and boiled eggs. These snacks are low in calories, rich in nutrients, and can help you feel full and satisfied.
Q: Is homemade Chivda better for weight loss than store-bought varieties?
A: Homemade Chivda can be better for weight loss than store-bought varieties as it allows you to control the ingredients and avoid added sugar, unhealthy fats, and preservatives. However, choosing the right ingredients to make it a healthy snack is essential.
Q: Can consuming Chivda alone lead to weight loss, or must it be combined with other dietary changes and exercise?
A: Consuming Chivda alone may not lead to weight loss, and it must be combined with other dietary changes and exercise to achieve weight loss. Eating a healthy and balanced diet that is low in calories and high in nutrients, along with regular exercise, is essential for weight loss.
Research Sources
1. Institute of Medicine (US) Subcommittee on Military Weight Management. Weight Management: State of the Science and Opportunities for Military Programs. Washington (DC): National Academies Press (US); 2004. 4, Weight-Loss and Maintenance Strategies. Available from: https://www.ncbi.nlm.nih.gov/books/NBK221839/
2. Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K. The Dose Makes the Poison: Sugar and Obesity in the United States – a Review. Pol J Food Nutr Sci. 2019;69(3):219-233. doi: 10.31883/pjfns/110735. PMID: 31938015; PMCID: PMC6959843.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959843/
3. Wang L, Wang H, Zhang B, Popkin BM, Du S. Elevated Fat Intake Increases Body Weight and the Risk of Overweight and Obesity among Chinese Adults: 1991-2015 Trends. Nutrients. 2020 Oct 26;12(11):3272. doi: 10.3390/nu12113272. PMID: 33114561; PMCID: PMC7694029.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694029/
4. Wu WC, Inui A, Chen CY. Weight loss induced by a whole grain-rich diet is through a gut microbiota-independent mechanism. World J Diabetes. 2020 Feb 15;11(2):26-32. doi: 10.4239/wjd.v11.i2.26. PMID: 32064033; PMCID: PMC6969707.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6969707/
5. Rajiv Balakrishna, Tonje Bjørnerud, Mitra Bemanian, Dagfinn Aune, Lars T Fadnes, Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review, Advances in Nutrition, Volume 13, Issue 6, November 2022, Pages 2136–2148, https://doi.org/10.1093/advances/nmac077
https://academic.oup.com/advances/article/13/6/2136/6679279
6. Chandana Deekshith, Markandeya Jois, Jessica Radcliffe, Jency Thomas, Effects of culinary herbs and spices on obesity: A systematic literature review of clinical trials, Journal of Functional Foods, Volume 81, 2021, 104449, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2021.104449
https://www.sciencedirect.com/science/article/pii/S1756464621000980
7. Simmons AL, Schlezinger JJ, Corkey BE. What Are We Putting in Our Food That Is Making Us Fat? Food Additives, Contaminants, and Other Putative Contributors to Obesity. Curr Obes Rep. 2014 Jun 1;3(2):273-85. DoI: 10.1007/s13679-014-0094-y. PMID: 25045594; PMCID: PMC4101898.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4101898/
