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Evening snacking often gets a bad reputation, especially when it's associated with unhealthy choices that contribute to weight gain. However, healthy evening snacks can play a crucial role in maintaining a balanced diet and even aiding in weight loss. Choosing the right snacks at the right time helps curb hunger, stabilize blood sugar levels, and provide essential nutrients to keep you energized throughout the evening. Why Evening Snacking Can Be Healthy The key to making evening snacks work for you is choosing nutrient-dense options that don’t derail your health goals. Many people snack in the evening because their energy levels dip, making them crave comfort foods. But healthy evening snacks help prevent overeating at dinner and curb late-night cravings. They stabilize blood sugar levels and provide a steady release of energy, keeping you full without excess calorie consumption. Balanced snacks with protein, fiber, and healthy fats help keep you satisfied and prevent reaching for unhealthy, high-calorie foods. They also support muscle recovery if you've been active during the day. Avoid processed snacks high in sugar, as they cause blood sugar spikes and crashes, leading to more hunger. With moderation, healthy evening snacks can aid in weight management and prevent binge-eating. Best Healthy Evening Snacks to Keep You Full When selecting evening snacks, aim for filling options that are light on calories but offer nutritional value. Here are some vegan and gluten-free options: Coconut Yogurt with Berries: A dairy-free, gluten-free alternative packed with healthy fats. Top with fresh berries for added fiber and antioxidants. Choose coconut yogurt without added sugar for the healthiest option. Apple Slices with Almond Butter: Apples are rich in fiber, promoting digestion and fullness. Pair with almond butter for protein and healthy fats that balance blood sugar and prevent cravings. Carrot Sticks and Guacamole: A satisfying snack combining the crunchy texture of carrots with creamy guacamole, which is high in healthy fats and fiber. Chickpea Salad on Cucumber Slices: A refreshing chickpea salad served on cucumber slices. It’s hydrating, low-calorie, and rich in fiber and protein, making it a great snack for weight loss. High Fibre Millets: High-fibre millets are the perfect evening snack to keep you full and energized. Their slow-digesting carbs and rich fibre content curb cravings and promote better digestion, making them a smart and satisfying choice These snacks provide the nutrition your body needs, keeping you full without overloading on unnecessary calories. Indian Healthy Evening Snacks for a Nutritious Bite Every time you go online to find something healthy to snack on, most recipes don’t satisfy our indian tastebuds, so here are some healthy evening snacks, with indian masaledaar twists! Here are some vegan and gluten-free Indian options: Roasted Chana Jor: High in fiber and protein, roasted Chana Jor are a crunchy, satisfying snack. Season with spices like cumin or chili powder for flavor. Makhana (Fox Nuts): Light and low-calorie, makhana is high in protein and fiber. Roasting with coconut oil and seasoning with masala makes it a savory, healthy snack. Vegetable Dhokla (Vegan Version): A steamed, light snack made from chickpea flour and vegetables like spinach and carrots. It's a great source of protein and fiber. Masala Khakhras: A fun twist on masala papad, but with delicious khakhras, just add tomato’s, coriander, chopped onions on your favourite khakhra, spread evenly over it and enjoy with some chatpata nimbu paani! Check out Svasthyaas range of High Protein Khapli Wheat Khakhras   Healthy Gluten Free Biscuits: The Svasthyaa Unbiscuits are a collection of healthy biscuits made with Jowar, Ragi, Sprouted Moong, and more. They are easy to eat because they come in ready to eat packets, so no assembly or prep is required, which also make them perfect to eat on the go and they are delicious, with many flavours to choose from! These snacks provide fiber, protein, and healthy fats, perfect for weight loss while still offering the flavors of traditional Indian cuisine. Low-Calorie Evening Snacks for Weight Loss Low-calorie snacks help you stay within your daily caloric limit while still providing essential nutrients. Here are some low-calorie, vegan, and gluten-free options: Air-Popped Popcorn: A low-calorie, whole-grain snack that’s high in fiber. Air-popped popcorn is a filling option when seasoned with salt or nutritional yeast. Boiled Sweet Potatoes: Naturally gluten-free and rich in fiber, sweet potatoes are a great source of complex carbohydrates. Add salt, black pepper, or cinnamon for extra flavor. Zucchini Noodles with Pesto: A low-calorie pasta alternative, zucchini noodles are high in fiber. Combine with pesto made from olive oil, garlic, and basil for a healthy, flavorful snack. Celery Sticks with Peanut Butter: Low in calories, celery provides fiber and hydration, while peanut butter adds protein and healthy fats. Be mindful of portion sizes, as peanut butter is calorie-dense. These low-calorie snacks help satisfy hunger without adding unnecessary calories, making them ideal for weight loss. Protein-Rich Evening Snacks to Stay Energized Protein helps maintain energy levels and supports muscle recovery. Including protein-rich snacks can also promote fullness and prevent overeating. Here are some high-protein, vegan, and gluten-free evening snacks for weight loss. Protein Smoothie: Blend vegan protein powder with almond milk, spinach, berries, and a sweetener like honey or stevia for a nutrient-dense snack. Grilled Tofu Skewers: Tofu is an excellent plant-based protein source. Grill with herbs and spices for a flavorful, filling snack. Chickpea Salad on Cucumber Slices: A small serving of chickpea salad on cucumber slices offers both protein and fiber, making it a balanced snack. Moong Jor Chaat: Toss high protein moong jor with chopped onions, tomatoes, and cilantro, then drizzle with lime juice and a pinch of chat masala for a quick, crunchy snack. Add a dash of chili powder for some heat! Chana Jor Chaat: Toss chana jor with chopped onions, tomatoes, cucumber, and a squeeze of lemon for a quick, tangy salad. Sprinkle with chaat masala and enjoy! Incorporating protein into your evening snacks supports muscle growth and keeps you energized while maintaining a healthy weight. Easy & Delicious Healthy Evening Snack Recipes Here are a few simple and tasty healthy evening snacks that are vegan, gluten-free, and easy to make, which also make them healthy late night snacks: Avocado Toast with Tomato: Top gluten-free bread with mashed avocado and sliced tomatoes for a snack rich in healthy fats, fiber, and antioxidants. Veggie Spring Rolls: Wrap sliced veggies like carrots and cucumbers in rice paper for a refreshing, low-calorie snack. Serve with tamari or peanut butter dipping sauce. Greek-style Coconut Yogurt Parfait: Layer coconut yogurt with gluten-free granola and fresh fruit for a balanced, protein-rich snack. Cucumber Sticks with Hummus: Pair crunchy cucumber sticks with creamy hummus for a refreshing and satisfying snack. These recipes are quick to prepare and provide the nutrients you need while keeping the flavors enjoyable. By focusing on healthy evening snacks that are vegan, gluten-free, and nutrient-rich, you can satisfy your cravings and support your weight loss goals. The right evening snacks prevent overeating, stabilize blood sugar, and help you maintain a balanced, healthy lifestyle. FAQs What healthy snacks can I eat in the evening?  Fruits, Nuts, Fruit bowls with yogurt, or Masala Khakhra/Papad and Chana Jor bhel are good options with a desi twist that don’t compromise on the healthiness factor What is a good late night snack for weight loss? Carrot and Cucumber Salad with Lemon and Olive Oil is low-calorie, hydrating, and full of fiber to keep you feeling satisfied Frozen Banana Bites; Slice a banana into small pieces, dip in dark chocolate (just a little), and freeze. This gives you a sweet treat that's rich in potassium and fiber, but low in calories.

Sugar is often a go-to sweet treat, but is it really healthy to consume in large quantities? While it can be a great source of energy, excessive sugar intake is linked to numerous health problems such as obesity, diabetes, and heart diseases. Understanding how much sugar intake is appropriate for your body and what types of sugars are the best is very essential to leading a healthier and balanced lifestyle. This article discusses the ins and outs of knowing what is best for your body. Why Does Sugar Intake Matter? Sugar is a natural carbohydrate found in many foods, including fruits and vegetables. However, the sugar we're concerned with is added sugars, a common term we all have heard at the backs of packaged foods and from the Gym-Bro instagram pages. But what does it mean? Added sugars are those which are added during food processing or preparation. Common sources of added sugars include sugary drinks, snacks, and processed foods. These sugars, when consumed, especially excessively can lead to serious health concerns. But how do these sugars harm us? The body breaks down sugar into glucose, which is used by cells for energy, however excess glucose in the bloodstream can cause insulin resistance, leading to obesity, metabolic issues, and long-term health problems like heart disease, type 2 diabetes, liver damage, and tooth decay. Recommended Sugar Intake by Age The amount of sugar you should consume varies depending on your age, gender, and individual needs. Several health organizations, including the World Health Organization (WHO) and the National Health Service (NHS) in the UK, provide clear guidelines to help individuals limit their intake of added sugars. Sugar Intake Chart By Age & Grams Here is a simple sugar intake chart that outlines the recommended maximum daily sugar intake based on age and gender:   Age Group Recommended Daily Sugar Intake Children (2-18 years) 24 grams (6 sugar cubes) of added sugar Adults (19 years and older) 30 grams (7 sugar cubes) of added sugar  Pregnant Women 25 grams (6 teaspoons) of added sugar Senior Citizens (65+) 25 grams (6 teaspoons) of added sugar   These guidelines primarily focus on minimizing added sugars, which do not include those naturally found in whole fruits or vegetables. It is crucial to distinguish between naturally occurring sugars (found in fruits and vegetables) and added sugars in processed foods. By following the recommended daily serving of sugar, you can avoid exceeding your body’s tolerance and maintain good health. How Excess Sugar Affects Your Health Overconsumption of sugar, especially added sugars, can lead to a variety of health issues. While sugar in moderation isn’t inherently harmful, consistently consuming too much can have long-term consequences: 1. Weight Gain and Obesity Excessive sugar intake contributes to an increased calorie intake, which can result in weight gain. Sugary foods and drinks tend to be calorie-dense but low in nutrients, leading to a net increase in overall calorie consumption. Over time, this can contribute to obesity, which increases the risk of many health problems, including heart disease, diabetes, and joint issues. 2. Increased Risk of Heart Disease High sugar intake is linked to an increase in blood triglycerides (fat in the blood), elevated blood pressure, and inflammation—all of which are risk factors for heart disease. Studies have shown that people who consume large amounts of sugar are more likely to develop cardiovascular problems and have a higher risk of heart attacks or strokes. 3. Type 2 Diabetes Over time, excessive sugar consumption can lead to insulin resistance, a condition in which the body’s cells become less responsive to the hormone insulin. This leads to higher levels of glucose in the blood, which can eventually result in the development of type 2 diabetes. Consuming large amounts of sugar regularly strains the body’s ability to regulate blood sugar, putting individuals at risk for this chronic condition. 4. Tooth Decay Sugar plays a direct role in tooth decay. The bacteria in the mouth feed on sugar, producing acids that erode tooth enamel. Over time, this leads to cavities, gum disease, and other dental issues. Consuming sugary foods and beverages, especially those that stick to the teeth, increases the risk of oral health problems. 5. Liver Disease Fructose, a type of sugar found in  many processed foods and beverages, is metabolized primarily in the liver. Excessive consumption of fructose can lead to fatty liver disease (non-alcoholic fatty liver disease or NAFLD). This condition is increasingly common in individuals who consume large amounts of sugary foods and drinks.  Hidden Sources of Sugar You Need to Avoid Sugar isn't only found in sweets, many packaged and processed foods contain hidden sugars, which make it easy to exceed your daily serving of sugar without even realizing it. Here are some common sources of hidden sugar to avoid: Flavored Yogurt: While plain yogurt is healthy, many flavored versions contain added sugars. Salad Dressings: Even savory dressings, such as those labeled "light" or "low-fat," can be high in sugar. Granola and Protein Bars: These often contain large amounts of added sugars, even though they may seem like healthy snacks. Canned Soups: Some canned soups, especially those with a slightly sweet flavor, may contain surprising amounts of sugar. Bread: Many types of bread, especially white or packaged varieties, contain added sugars, even though they aren't inherently sweet. Fruit Juices: Even if it's 100% juice, it still contains a lot of sugar and lacks the fiber found in whole fruits. High-Sugar Fruits to Avoid Fruits are generally healthy and contain natural sugars that are easier for the body to process. However, some fruits are higher in sugar than others, making it essential to be mindful of your fruit choices. High-sugar fruits that can contribute significantly to your daily sugar intake include: Mangoes: Mangoes are delicious but contain up to 45 grams of sugar per fruit. Grapes: A cup of grapes can contain up to 23 grams of sugar. Cherries: A cup of cherries contains approximately 18 grams of sugar. Bananas: A medium-sized banana has about 14 grams of sugar. Pineapples: Pineapples are packed with sugar, offering around 16 grams per cup. While these fruits are healthy, it's best to consume them in moderation if you are monitoring your sugar intake. Tips to Reduce Your Daily Sugar Intake Reducing sugar doesn’t mean you have to eliminate all sweetness from your diet. Here are some practical steps you can take to cut back on added sugar without sacrificing flavor: 1. Read Food Labels Check the nutrition label on packaged foods to see how much added sugar they contain. Be aware of terms like "high-fructose corn syrup," "agave nectar," and "honey"—these are all forms of added sugar. Look for healthier alternatives or foods that are lower in sugar. 2. Opt for Whole Fruits Whole fruits are rich in vitamins, fiber, and antioxidants, making them a better choice than fruit juices. They contain natural sugars, which are healthier and digested more slowly by the body, preventing blood sugar spikes. 3. Use Natural Sweeteners Instead of refined sugar, try using natural sweeteners like stevia, monk fruit, or small amounts of honey or maple syrup. These alternatives can satisfy your sweet tooth with fewer calories and less risk to your health. 4. Cook More at Home When you prepare your meals at home, you have full control over what goes into your food. This gives you the ability to reduce or eliminate added sugars in your recipes. You can also experiment with healthy, sugar-free cooking options. 5. Swap Sugary Drinks for Water or Tea Sodas, energy drinks, and even sugary coffees are major sources of added sugar. Replace these drinks with water, sparkling water, or unsweetened tea and/or coffee for a healthier, low-calorie alternative. 6. Watch Your Sauces Many sauces, including ketchup, barbecue sauce, and pasta sauce, can contain hidden sugars. Use them sparingly, or consider making your own versions at home to limit the sugar content. Final Thoughts: How to Balance Sugar in Your Diet It’s important to remember that not all sugars are created equal. Natural sugars in fruits and vegetables are much healthier than added sugars found in processed foods. Moderation is key—while it's nearly impossible to completely eliminate sugar from your diet, being mindful of added sugars can help you maintain a healthier balance. By following the recommended daily sugar intake, reading labels carefully, and making conscious choices to reduce added sugar, you can enjoy a sweet life without compromising your health. Strive for balance by combining nutrient-rich whole foods with an awareness of how sugar fits into your overall diet. FAQs How many calories are in 1 teaspoon of sugar? Just one teaspoon of sugar contains 16 calories, so it is important to be mindful of the sugar that we add to our drinks as well like coffees, teas, homemade juices, etc. How many dates can a diabetic eat in a day? A typical serving size is about 1–2 dates per day. This amount can fit within the daily carbohydrate allowance for many diabetics, but it's important to monitor blood sugar levels regardless. I ate too much sugar, how to detox? Flush out all that sweet stuff from your system by hydrating ASAP with water or other low-sugar fluids, and foods high in water content. Drink plenty of water and go for foods like watermelon, cucumbers, strawberries and yogurt.   Can sugar make you gain weight overnight? No, sugar alone won't cause overnight weight gain, but it can contribute to temporary water retention and bloating, which can make you feel heavier but they don't contribute to actual fat gain.  

In the realm of healthy snacks, Chana Jor stands out as a time-honored delicacy, redefining the essence of nutritious munching. This traditional snack, originating from ancient culinary traditions, is much more than a mere nibble. What sets it apart? Its commitment to purity and health: Chana Jor boasts a composition free from palm oil, maida, and added sugars. Crafted for the health-conscious, it is entirely gluten-free and vegan, adhering to the strictest dietary standards. Each flake is meticulously hand-roasted and hand-pressed, ensuring a burst of natural flavor and wholesomeness. A simple, unadulterated treat, Chana Jor is a great choice for anyone looking for snacks that are both tasty and nutritious. Health Benefits Chana Jor is not just a snack; it's a powerhouse of nutrition, tailored for the modern-day health enthusiast. Its high protein content is a boon for those seeking muscle health and overall well-being, making it a favorite among fitness freaks and weight watchers. The protein in Chana Jor provides sustained energy, vital for active lifestyles. For those navigating the challenges of diabetes, Chana Jor emerges as a friendly ally. Its low glycemic index ensures a minimal impact on blood sugar levels, making it a safe and satisfying option. Moreover, its gluten-free nature is a blessing for individuals with gluten intolerance or celiac disease, providing a snack that's as safe as it is delicious. By avoiding common health culprits like palm oil, maida, and added sugars, Chana Jor aligns perfectly with a health-conscious diet. Its natural composition supports a wholesome lifestyle, helping maintain blood sugar levels, and aiding in weight management effectively. Culinary Versatility The magic of Chana Jor extends beyond its health benefits, venturing into the realm of culinary creativity. This versatile snack can seamlessly transform everyday dishes into delightful and nutritious meals. Sprinkle these roasted flakes over your salad for an added crunch, or enjoy them as a stand-alone snack – a guilt-free indulgence to satiate those midday hunger pangs. But Chana Jor's potential doesn’t stop there, Chana Jor, made from flattened black chana or black chickpea, is a versatile ingredient that has found its way into various local street delights across different regions, each offering a unique taste experience. From the tangy zest of saundal, a popular South Indian snack rich in flavors and spices, to the irresistible masala puri chaat, where Chana Jor adds crunch and nutrition to a mix of spicy and tangy ingredients, it's clear that this humble legume can be transformed into a pyramid of mouth-watering dishes. These local delicacies not only showcase the culinary diversity of our regions but also highlight how a simple ingredient like Chana Jor can be elevated into something extraordinary. For the creative cooks, Chana Jor can be the base for innovative snacks and savories. From spicy Chana Jor chaat to wholesome energy balls, its adaptability in various recipes caters to every palate, proving that healthy eating doesn't have to be boring.Conclusion Chana Jor is more than just a snack; it's a testament to the harmonious blend of tradition, health, and flavor. Its unique combination of being hand-roasted, hand-pressed, free from palm oil, maida, and sugar, and its status as a gluten-free and vegan snack, makes it an ideal choice for a diverse range of dietary preferences. Whether you’re a fitness enthusiast, someone managing diabetes, a gluten-sensitive individual, or simply a health-conscious consumer, Chana Jor offers a nutritious solution to your snacking needs. By incorporating Chana Jor into your diet, you're not only opting for a delicious snack but also embracing a lifestyle choice that prioritizes well-being and taste in equal measure. It’s a step towards a healthier, more balanced lifestyle, proving that good health and great taste can indeed go hand in hand. Embrace the goodness of Chana Jor and let it be your partner in your journey towards a healthier life.