KATHMANDU: Fast food—referring to quick-cooked snacks like spicy ‘panipuri’, momo, chowmein, and more—is a popular part of urban life, available everywhere from street vendors to high-end hotels.
These snacks are enjoyed by everyone, from children to the elderly. While they’re a convenient and tasty option, it’s no secret that such foods have various negative effects on our health.
Recently, the rise in non-communicable diseases—such as diabetes, hypertension, cancer, and kidney and liver diseases—has been linked to our diet and lifestyle. Despite this, many still seem to indulge in these foods without considering their impact.
Fast food has become the go-to choice for many, with people consuming it seven days a week when given the opportunity. With summer on the horizon, the demand for cold drinks, including juices, has also spiked.
However, studies have shown that many commercially sold juices contain harmful dyes, which have been linked to cancer.
Health experts also point out that the excessive sugar in such drinks, along with the belief that fruit juices are inherently healthy, is misleading. Instead, health professionals recommend healthier alternatives like lassi, mahi, and freshly squeezed juices.
We can guess the quality of the food made from such oils. Refined oils and flours are often less nutritious, and food manufacturers sometimes use chemicals for coloring and flavoring, often from inedible sources.
Nutritionist Binita Panta points out that regular consumption of fast food made from flour can harm the intestines and negatively affect various parts of the body, especially the digestive system.
The high salt content in street foods also leads to excessive salt intake, which can deprive the body of essential minerals like calcium, potassium, and phosphorus.
Therefore, Panta suggests limiting the consumption of junk food and eating it occasionally, in small portions.
Panipuri
Before indulging in panipuri, it’s important to consider the oil used to fry the tikki. If the oil is of good quality and consumed occasionally, panipuri can be enjoyed in moderation.
However, if the oil is of poor quality, it can have serious health consequences.
Additionally, the freshness of the spices, vegetables, and potatoes used in panipuri, as well as the quality of the water, are crucial factors to consider.
For instance, if chemicals are used to sour the water instead of fresh ingredients like lemon and coriander, it may be harmful.
If you’re making panipuri at home, using clean ingredients and fresh spices can make it a healthier option.
Tikki fried in poor-quality oil and spices prepared months in advance, as is often the case with street vendors, is harmful to health. Moreover, the chemicals used to color and sour the water can invite health issues.
A healthy version of panipuri can be made with fresh ingredients like bhuja, potatoes, gram, peas, carrots, cucumbers, green chilies, and lemon for sourness.
However, it’s important to avoid using unhealthy substitutes like noodles, vinegar, and artificial colorings.
Momo
Momo made from millet, phapar, or wheat flour, which is commonly found in restaurants, is considered healthier than those made with refined flour (maida).
When made with maida, adding vegetables to the mam can make it a healthier option.
Similarly, when preparing meat-filled mam, choosing healthy meat makes a significant difference.
However, the use of low-quality or leftover meat in preparing mam, as well as reports of spoiled meat being used, should be avoided.
While mam made in a healthy way can be enjoyed occasionally, it’s important to ensure that it’s made with fresh, quality ingredients.
Chowmein
Chowmein can be made healthier by using whole wheat noodles or pasta, which are considered better than traditional flour-based noodles.
When preparing chowmein or pasta, adding plenty of vegetables and using minimal spices is recommended.
However, if low-quality oil, ajina spices, vinegar, ketchup, or other artificial additives are used to enhance the taste, it becomes an unhealthy dish.
Noodles
For optimal health, it’s best to avoid noodles as much as possible. If you do choose to eat noodles, opt for chicken or pork instead.
Noodles are often fried and packed, and questions about the oil used, the salt content, and the quality of the ingredients are worth considering.
Additionally, pre-packaged spicy noodles and instant noodles—which are increasingly popular—are highly unhealthy options.
Flour-based foods, such as noodles, are generally unhealthy because they negatively affect the intestines. The chemicals used in instant noodles can disrupt the body’s systems, making them one of the most harmful foods for health.
Pizza
Pizza, when made at home with fresh ingredients such as cheese, mushrooms, vegetables, or lean meats, can be a decent option.
However, it’s important to consider the nutritional content, including the number of calories, and whether the ingredients are suitable for our health conditions. The quality of the ingredients and the overall balance of the pizza matter.
Another factor to consider is how long the pizza has been sitting outside. How fresh is it?
Sometimes, people buy pizza and eat it the next day, only to end up with stomach issues.
So, it’s not only about what we eat but also when and how we consume it. In the end, we are responsible for how much and what kind of pizza we eat.
Burger
Consuming flour-based foods like burgers daily is not healthy. It’s okay to have them occasionally, but overeating is a common issue in our culture.
We often indulge to the point of fullness, which leads to digestive problems. Additionally, we sometimes confuse what foods are healthy and which are not, disregarding portion sizes and nutrition.
The goal should be to make these fast foods occasional treats rather than everyday meals. Making conscious choices about what we eat can help preserve our health and avoid the rising incidence of chronic diseases.
Even when undergoing treatment for health issues, we often continue to struggle with food imbalance. How healthy are the foods we buy?
For instance, consider how mustard oil is priced—Rs. 450 per kg for mustard seeds versus Rs. 250 per liter for mustard oil.
We can guess the quality of the food made from such oils. Refined oils and flours are often less nutritious, and food manufacturers sometimes use chemicals for coloring and flavoring, often from inedible sources.
Because organic ingredients are more expensive, profit-driven companies and restaurants may not prioritize them. This is why it’s advisable to reduce the consumption of outside food as much as possible.
When eating out, opting for simpler, healthier choices like gram, eggs, roti, curd, and vegetables is a better option. It’s best to avoid fast food and junk food as much as we can.
While it’s not necessary to completely avoid these fast food snacks, moderation is key.
The overuse of flour-based foods, sugary drinks, and unhealthy oils contributes to long-term health issues.
By opting for homemade, fresher alternatives, such as panipuri made with quality oil, homemade mam with vegetables, or healthier versions of chowmein with plenty of vegetables, individuals can reduce their intake of harmful ingredients.
The goal should be to make these fast foods occasional treats rather than everyday meals. Making conscious choices about what we eat can help preserve our health and avoid the rising incidence of chronic diseases.
(Based on a conversation with nutritionist Binita Pant)
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