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November 5, 2026 By GOQii Leave a Comment

Jaggery vs Sugar: Is Gur Really Healthier?

Swapping white sugar for gur is one of the most common “healthy” changes people make before Diwali. Gur feels traditional, less processed and somehow kinder to the body. But your body handles jaggery much the way it handles sugar: it is mostly sucrose, it carries almost the same calories, and it raises blood glucose.

That doesn’t mean you need to give up your favourite gur chikki or til laddoo. It means treating jaggery as what it is, a sweet treat, and enjoying it in amounts that suit your health.

At a glance

Is jaggery healthier than sugar? Only slightly. It keeps traces of minerals that refining removes, but the amounts in a normal serving are too small to matter much.
Calories: about 375 kcal per 100 g for jaggery and close to 400 kcal for white sugar.
Blood sugar: both raise blood glucose. Jaggery is not a safe swap for people with diabetes.
How much is OK: WHO advises keeping free sugars, jaggery and honey included, below 10% of daily energy and ideally below 5%.
Best approach this Diwali: use less of any sweetener, choose smaller portions, and add flavour with nuts, cardamom, cinnamon and fruit.

Key takeaways

Jaggery is roughly 65–85% sucrose, the same sugar that makes up white sugar.
It contains some iron, potassium and magnesium, but you would need to eat a very large amount of jaggery to get a useful dose.
Studies disagree on jaggery’s glycaemic index, but none show that it protects blood sugar. Count it the same way you count sugar.
Honey, coconut sugar, panela and date syrup are also free sugars under WHO’s definition.
The healthiest change is to use less sweetener overall, not to switch from one sweetener to another.

What is jaggery?

Jaggery (gur) is made by boiling sugarcane juice, or palm sap, until it thickens and sets. Unlike white sugar, it isn’t spun in a centrifuge to remove the molasses, which is why it’s called a non-centrifugal sugar. It goes by different names around the world: panela in Latin America, rapadura in Brazil and kokuto in Japan. India produces nearly 70% of the world’s jaggery.

Keeping the molasses gives jaggery its colour, its caramel flavour and its small amount of minerals. It is still a sugar.

Jaggery vs sugar: the nutrition, side by side

Per 100 g	Jaggery	White sugar
Sucrose	65–85 g	about 99.5 g
Glucose and fructose	10–15 g	trace
Energy	about 375 kcal	about 390–400 kcal
Iron	about 11 mg (varies widely)	trace
Calcium	40–100 mg	under 5 mg
Magnesium	70–90 mg	trace

Jaggery figures are from a review of jaggery products, as reported by The Week; refined sugar figures are from a 2021 review in the Journal of Food Science and Technology. Mineral levels vary a lot with the cane, the soil and how the jaggery is made. Some of the iron can come from the iron pans it is boiled in.

Do the minerals make a difference?

Not at the amounts people actually eat. A 10 g piece of jaggery, roughly a heaped teaspoon, gives you about 37 kcal and around 1 mg of iron. That’s a small fraction of what most adults need each day. To get 10 mg of iron from jaggery you would need about 90 g, which is more than 300 kcal of sugar.

Iron, calcium and magnesium are far better sourced from dals, green leafy vegetables, millets such as ragi, nuts, seeds and dairy. These come with protein and fibre, not just sugar.

Does jaggery raise blood sugar less than sugar?

No. Jaggery is mostly sucrose, so your body breaks it down into glucose and fructose just as it does white sugar. Both raise blood glucose.

Studies of jaggery’s glycaemic index (GI), which measures how quickly a food raises blood sugar, don’t agree. One review puts jaggery’s GI at about 84, which is higher than the usual figure of about 65 for table sugar. A 2022 Sri Lankan study in people with type 2 diabetes compared coconut jaggery with cane sugar. It found no significant difference in how much either raised blood glucose, and the authors concluded that coconut jaggery is not a healthy substitute for sugar. The results depend on the type of jaggery, how it is made and how it’s eaten. None of the studies show that jaggery is gentle on blood sugar.

If you have diabetes or prediabetes, count jaggery exactly as you would count sugar. Our guide to the glycaemic index explains how to build meals that keep blood sugar steadier. If you’re unsure where you stand, read about the early signs of diabetes and ask your doctor about a fasting glucose or HbA1c test.

What about honey, coconut sugar and dates?

WHO’s definition of free sugars includes honey and syrups as well as table sugar. That means most “natural” sweeteners count towards the same daily limit.

Sweetener	What it is	Counts as free sugar?	Worth knowing
Jaggery (gur) / panela	Unrefined cane sugar	Yes	Traces of minerals; same calories as sugar
Palm or coconut jaggery	Set palm or coconut sap	Yes	Often marketed as low-GI; the evidence is mixed
Brown sugar	White sugar with molasses added back	Yes	Nutritionally close to white sugar
Honey	Sugars made by bees	Yes	Not suitable for babies under 1 year
Date syrup	Concentrated dates	Yes	Most of the fibre in whole dates is lost
Whole dates	Intact fruit	No (when eaten whole)	Fibre slows absorption, but dates are still sugar-dense
Stevia, monk fruit	Non-nutritive sweeteners	No	Almost no calories; best used sparingly

Whole dates are a better choice than syrup because they keep their fibre, but they are still high in sugar. Our post on whether to eat dates covers how many to have. For calorie-free options, see our guides to stevia and artificial sweeteners.

How much sugar or jaggery is OK?

WHO recommends keeping free sugars below 10% of your daily energy, and ideally below 5%. In India, the ICMR-NIN Dietary Guidelines for Indians (2024) also call for keeping sugar below 5% of daily calories.

For an adult eating about 2,000 kcal a day, this works out to:

Under 10%: up to 50 g of free sugars a day.
Ideally under 5%: about 25 g a day, or roughly six level teaspoons.

That total includes the sugar, jaggery or honey in your tea, sweets, biscuits, sauces and drinks, not just what you add at the table. Two pieces of a jaggery-based sweet can use up most of a day’s allowance.

Smarter sweets this Diwali

You don’t have to skip festive sweets. A few simple changes help:

Cut the sweetener by a quarter to a third. Most traditional recipes still taste good with less, especially when you add cardamom, cinnamon, saffron or nutmeg.
Make smaller pieces. A laddoo half the size has half the sugar, and you still get to enjoy it.
Add protein and fibre. Nuts, seeds, roasted chana, oats and millets slow digestion and keep you fuller for longer.
Use fruit for sweetness. Mashed banana, grated apple or a few chopped whole dates can replace part of the sweetener in many recipes.
Put sweets on the table, not on the run. Eat them slowly, with a meal, rather than picking at them all day.
Balance the rest of the day. On a day with sweets, cut back on sweetened tea, soft drinks and packaged snacks.

Looking for ideas? Try our dates roll with seeds, our healthier Indian sweets and our baked and air-fried Diwali namkeen. If you love gur in winter, masala gur is best enjoyed in small pieces.

Pro Tip: Not sure how much sugar you eat in a day? Log your meals, sweets and drinks on the GOQii App for a week. The total often surprises people. A GOQii Personalised Health Coach can then help you plan a festive season that still includes your favourite sweets.

Frequently asked questions

Is jaggery better than sugar for weight loss?

No. Jaggery has almost the same calories as sugar, about 375 kcal per 100 g compared with roughly 390–400 kcal. What matters for weight is how much sweetener you eat in total, not which one you choose.

Can people with diabetes eat jaggery?

Jaggery raises blood sugar just as sugar does, so it is not a diabetes-friendly swap. If you have diabetes, count jaggery as sugar and agree on any sweet foods with your doctor or dietitian.

Does jaggery help with iron deficiency or anaemia?

Not in a useful way. A 10 g piece gives around 1 mg of iron, and getting meaningful amounts would mean eating a lot of sugar. If you think you may be low in iron, see a doctor for a blood test. Iron-rich foods such as dals, leafy greens and millets are a better everyday source.

Is jaggery good for digestion?

Eating a small piece of gur after meals is a long-standing tradition in many Indian homes, but there is little good-quality research showing it aids digestion. Fibre from whole grains, pulses, vegetables and fruit has much stronger evidence.

Is honey healthier than jaggery?

Neither is a health food. Both count as free sugars under WHO guidance, and both raise blood sugar. Choose whichever you enjoy, and use less of it.

How much jaggery can I eat in a day?

WHO advises keeping all free sugars, jaggery included, below 10% of daily energy and ideally below 5%. For most adults, 5% is about 25 g a day from every source combined, including tea, sweets and drinks.

#BeTheForce

Disclaimer: This article is for general information only and is not a substitute for medical advice. If you have diabetes, prediabetes or another health condition, talk to your doctor or a registered dietitian before changing your diet.

November 2, 2026 By GOQii Leave a Comment

Air Pollution and Your Health: Protecting Your Lungs and Heart

Every winter, much of North India wakes up to a grey haze that stings the eyes and catches in the throat. But polluted air isn’t only a Delhi problem. Traffic fumes in London, wildfire smoke in California and Canada, coal and dust in parts of China and Africa, and smoke from cooking fires in millions of homes all affect the air we breathe. According to the World Health Organization, 99% of the world’s population lives in places where air quality falls short of its guidelines.

You can’t control the air outside, but you can reduce how much of it you breathe in. This guide explains what’s in polluted air, how it affects your lungs, heart and more, and the practical steps that actually help.

At a glance

It’s the world’s biggest environmental health risk: air pollution contributed to about 9 million deaths in 2023, nearly 9 in 10 of them from heart disease, stroke, lung disease and other non-communicable diseases.
Fine particles (PM2.5) are the main concern: they’re small enough to reach deep into the lungs and the bloodstream.
It affects the heart as much as the lungs: short spells of high pollution can trigger heart attacks and strokes in people at risk.
Check the AQI daily and plan outdoor time around it.
What helps: a well-fitted N95 or FFP2 mask outdoors on bad days, a HEPA air purifier in the room you use most, and cutting indoor smoke.
What doesn’t: cloth masks, jaggery “lung cleanses” and detox drinks.

What’s in polluted air?

Air pollution is a mix of particles and gases from vehicles, industry, power plants, construction dust, crop and rubbish burning, wildfires and household fuels. The main ones to know:

5: fine particles less than 2.5 micrometres across, about 30 times thinner than a human hair. They’re the most harmful because they travel deep into the lungs and can enter the bloodstream.
PM10: coarser particles such as dust and pollen, which mostly irritate the nose, throat and airways.
Nitrogen dioxide (NO₂): mainly from traffic, especially diesel engines. It inflames the airways.
Ozone (O₃): forms when sunlight reacts with other pollutants, so it peaks on hot, sunny afternoons.

In 2021, the WHO made its air quality guidelines much stricter, because evidence showed harm at lower levels than previously thought.

Pollutant	WHO 24-hour guideline	WHO annual guideline
PM2.5	15 µg/m³	5 µg/m³
PM10	45 µg/m³	15 µg/m³
NO₂	25 µg/m³	10 µg/m³

To put that in context, PM2.5 in some cities, including parts of North India, can reach 10 to 20 times the 24-hour guideline on bad winter days. As the American Heart Association has put it, there is no known “safe” level of PM2.5; lower is always better.

Indoor air counts too. Around 2.1 billion people still cook with wood, dung, crop waste, coal or kerosene, and household air pollution was linked to about 3.2 million deaths in 2020. Incense, mosquito coils, frying, cigarette smoke and burning candles also add to indoor PM2.5.

How air pollution affects your body

Lungs and airways. In the short term, polluted air can cause coughing, a scratchy throat, wheezing and breathlessness, and it can set off asthma attacks and COPD flare-ups. Over years, it’s linked to reduced lung function, chronic obstructive pulmonary disease (COPD), lung infections and lung cancer, including in people who have never smoked.

Heart and blood vessels. This is the part many people don’t realise. Fine particles promote inflammation, raise blood pressure and make blood more likely to clot. An American Heart Association scientific statement concluded that PM2.5 exposure over hours to days can trigger heart attacks, strokes and irregular heartbeats in susceptible people, and that long-term exposure shortens life expectancy. Air pollution is now one of the leading risk factors for stroke worldwide; read our guide on how to spot the signs of a stroke and act FAST.

Brain and beyond. Research also links long-term exposure to type 2 diabetes, low birth weight and preterm birth, and dementia. The State of Global Air 2025 report estimated that air pollution-related dementia caused over 625,000 deaths in 2023.

Who is most at risk?

Children, whose lungs are still developing and who breathe faster
Older adults
Pregnant women
People with asthma, COPD, heart disease, previous stroke or diabetes
Outdoor workers, such as traffic police, street vendors, delivery riders and construction workers
People who cook with solid fuels or live near busy roads

Read the AQI before you step out

The Air Quality Index (AQI) turns pollutant levels into one number and a colour, so you can see at a glance how risky the air is today. Most weather apps show it, and countries publish official readings: SAMEER and the CPCB website in India, AirNow in the US, and the Met Office and UK-AIR in the UK.

Scales differ between countries, so always read the category label, not just the number. India’s national AQI, for example, uses six bands:

AQI	Category	Possible health impact
0–50	Good	Minimal
51–100	Satisfactory	Minor breathing discomfort for sensitive people
101–200	Moderate	Breathing discomfort for people with lung or heart disease
201–300	Poor	Breathing discomfort for most people on prolonged exposure
301–400	Very poor	Respiratory illness on prolonged exposure
401–500	Severe	Serious effects even in healthy people

Using it day to day:

Good to moderate: normal activity for most people. If you have asthma or heart disease, watch for symptoms in the moderate range.
Poor: cut down on long or strenuous outdoor exercise; sensitive groups should move it indoors.
Very poor or severe: keep outdoor time short, wear a well-fitted N95 or FFP2 mask if you must go out, and keep indoor air as clean as possible.

Pollution usually peaks in the early morning and late evening in winter, when cold, still air traps it near the ground. Ozone is the exception, peaking on sunny afternoons.

How to protect yourself: what actually works

Outdoors

Choose the right mask, and wear it properly. On high-pollution days, an N95, FFP2 or KN95 respirator can filter most fine particles, but only if it seals well. Experts advise choosing a snug size: the mask should pull in slightly when you breathe in and puff out when you breathe out. If air leaks around the edges, you’re breathing unfiltered air. Beards stop a good seal. Surgical masks offer some protection, and cloth masks very little. Masks with a valve protect the wearer but not people nearby. Respirators aren’t designed for young children, and people with heart or lung disease should check with their doctor, as breathing through one takes more effort.

Keep exercising, but be smart about it. Physical activity is so good for you that, in modelling of cities around the world, its benefits outweighed the harm from pollution in most places. In very polluted cities, though, the safe amount of outdoor cycling dropped to around 45 minutes a day. On bad days:

move workouts indoors, or exercise when AQI is lowest (often late morning or early afternoon in winter)
walk or run in parks or on quieter streets, away from heavy traffic
choose lower-intensity activity, as you breathe in more air when you push hard

Movement also helps your mood through the gloomy smog season; read more on how exercise impacts mental health.

On the road: in a car, keep the windows up and set the air to recirculate in heavy traffic.

Indoors

Close windows and doors when outdoor AQI is poor or worse, and air your home when the air is better, usually around midday.
Use a HEPA air purifier in the room where you spend the most time, usually the bedroom. In one study, HEPA air cleaners roughly halved indoor PM2.5. Choose one sized for your room (check its clean air delivery rate, or CADR), keep doors closed while it runs, and change filters on time. Avoid ozone-producing “ionisers”.
Cut indoor smoke: don’t smoke indoors, and cut back on incense, dhoop, mosquito coils and candles on bad days.
Cook cleaner: use LPG, PNG or electric cooking where possible, switch on the kitchen chimney or exhaust fan, and keep lids on pans.
Clean with a damp cloth or mop rather than sweeping, which stirs up dust.

If you have asthma, COPD or heart disease, keep reliever and regular medicines handy, follow your action plan, and talk to your doctor before the smog season about whether your treatment needs adjusting.

Food, remedies and myths

Every smog season brings forwards and messages promising that a food or drink will “clean your lungs”. Here’s what the evidence says.

Jaggery (gur): the claim rests mainly on a 1994 study in rats exposed to coal dust. A pulmonologist quoted by Business Standard notes there’s no human trial showing jaggery cleans human lungs. It’s still sugar, so enjoy it as a treat, not a treatment.
Detox drinks, kadhas and “lung cleanses”: your lungs clear particles with their own natural defences. No drink or herb has been shown to remove inhaled pollution, and some herbal products can interact with medicines.
Steam inhalation: may soothe a blocked nose or irritated throat for a while, but it doesn’t remove particles from the lungs. Take care to avoid scalds, especially with children.
Plants as air purifiers: houseplants are pleasant, but you’d need an impractical number to make a measurable difference to PM2.5.

What a healthy diet can do: eating plenty of fruit, vegetables, pulses, nuts and whole grains supports your body’s antioxidant defences and overall heart and lung health. It’s a sensible foundation, but it can’t replace reducing exposure. Researchers are studying supplements such as vitamins C and E and omega-3 fats, but none is a proven shield, so don’t rely on them, and check with your doctor before starting any.

When to see a doctor

Mild throat irritation or a cough on smoggy days is common. See a doctor if you notice:

a cough that lasts more than three weeks, or coughing up blood
breathlessness, wheezing or chest tightness that’s new or getting worse
asthma or COPD symptoms that need your reliever inhaler more often than usual
a child who is breathing fast, wheezing or struggling to feed

Get emergency help immediately (call 108 or 112 in India, 999 in the UK, or 911 in the US) for:

severe breathlessness, or lips or face turning blue
chest pain or pressure, especially if it spreads to the arm, jaw or back
signs of a stroke: a drooping face, a weak arm or slurred speech

The bottom line

Air pollution harms the heart as much as the lungs, and nobody is fully immune to it. You can’t clean the air outside on your own, but you can lower your exposure: check the AQI daily, time your outdoor activity, wear a well-fitted N95 when the air is bad, keep one room clean with a HEPA purifier, and cut smoke at home. Keep blood pressure, cholesterol and conditions like asthma under control too, because a healthy heart and lungs cope better on bad-air days. And skip the miracle cures; the basics are what work.

Pro Tip: On high-AQI days, swap your outdoor walk for an indoor workout and track it in the GOQii App so your activity streak doesn’t slip. Your GOQii Personalised Health Coach can help you plan indoor routines and heart-healthy habits for the smog season.

Frequently asked questions

How does air pollution affect your health?

Air pollution, especially fine particles called PM2.5, irritates the airways, triggers asthma and COPD flare-ups and, over time, is linked to lung disease and lung cancer. It also raises the risk of heart attacks and strokes, and it has been linked to diabetes, dementia and problems in pregnancy.

What is a safe AQI level?

The lower the better. AQI categories of good or satisfactory are safe for most people, while people with asthma or heart disease may notice symptoms in the moderate range. From poor upwards, limit time outdoors. There is no known completely safe level of PM2.5.

Which mask is best for air pollution?

A well-fitted N95, FFP2 or KN95 respirator filters most fine particles. It must seal snugly around your nose and mouth to work. Surgical masks give some protection, and cloth masks very little.

Should I exercise outdoors when pollution is high?

On poor, very poor or severe AQI days, move exercise indoors or keep it short and gentle, away from traffic. On cleaner days, the benefits of outdoor exercise outweigh the risks for most people.

Do air purifiers really work?

HEPA air purifiers can substantially lower indoor PM2.5. In one study, they roughly halved it. Choose one sized for your room, keep windows and doors closed while it runs, and replace the filters on time.

Does jaggery clean your lungs from pollution?

There’s no human evidence that jaggery cleans the lungs. The claim comes mainly from an old study in rats. Jaggery is still sugar, so it’s best enjoyed in small amounts rather than as a remedy.

Who is most at risk from air pollution?

Children, older adults, pregnant women, people with asthma, COPD, heart disease or diabetes, outdoor workers and people who cook with solid fuels are most at risk and should take extra precautions on high-pollution days.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

November 1, 2026 By GOQii Leave a Comment

World Vegan Day: Eating Plant-Based Without Missing Out

Plant-based eating has moved from the fringes to the supermarket aisle. Oat milk sits next to dairy, tofu is on café menus, and “vegan” has become a label people look for, whether for their health, for animals or for the planet. World Vegan Day, held on 1 November, began in 1994 to mark 50 years of the UK Vegan Society, the group that coined the word “vegan”.

A well-planned vegan diet can be healthy at any age. The key words are well planned. Cutting out meat, fish, eggs and dairy also cuts out the easiest sources of a handful of nutrients, so you need to know where else to find them. This guide covers what the evidence says, the nutrients that matter most, and what a balanced vegan day looks like, whether you’re fully vegan or simply eating more plants.

At a glance

Planned well, vegan diets are healthy: the Academy of Nutrition and Dietetics says appropriately planned vegan diets are healthful and nutritionally adequate.
Possible benefits: trials link vegan diets with modest weight loss, lower LDL cholesterol and better blood sugar control in people with diabetes.
Vitamin B12 is non-negotiable: there are no reliable plant sources, so vegans need fortified foods or a supplement.
Five more to plan for: protein, calcium and vitamin D, iron and zinc, omega-3 fats, and iodine.
Vegan doesn’t automatically mean healthy: heavily processed vegan foods don’t seem to carry the same benefits as whole plant foods.
Extra care is needed in pregnancy, for babies and children, and for older adults.

Is a vegan diet healthy? What the evidence says

An umbrella review of 17 meta-analyses, published in 2022, gives a balanced picture:

Weight: in trials, people on vegan diets lost about 2.5 kg more than those on comparison diets.
Cholesterol: LDL (“bad”) cholesterol fell modestly in people at high risk of heart disease.
Blood sugar: HbA1c dropped slightly in people with type 2 diabetes.
Blood pressure: no clear effect.
Bones: the evidence, though weak, pointed to a higher fracture risk.

That last point matters. In the long-running EPIC-Oxford study of nearly 55,000 people in the UK, vegans had a 43% higher risk of fractures than meat-eaters, and more than twice the risk of hip fractures, over about 18 years. The researchers think lower body weight and lower intakes of calcium and protein partly explain it. In other words, the problem isn’t plants; it’s missing nutrients, and that can be planned for.

The quality of the diet matters too. A 2024 study of more than 118,000 UK adults found that eating more ultra-processed plant-based foods, such as some meat substitutes, packaged snacks and sweetened drinks, was linked to a higher risk of heart disease, while whole and minimally processed plant foods were linked to a lower risk. These are associations rather than proof, but the message is clear: build your plate around beans, lentils, whole grains, vegetables, fruit, nuts and seeds, not just vegan-labelled packets.

1. Protein: easier than you think

Most adults need roughly 0.8 g of protein per kg of body weight a day; India’s ICMR–NIN sets it at 0.83 g/kg. For a 60 kg adult, that’s about 50 g a day. Older adults, very active people and those in pregnancy need more.

Good vegan sources, with typical amounts:

Food	Serving	Protein (approx.)
Tempeh	85 g (3 oz)	18 g
Chickpeas, cooked	1 cup	15 g
Tofu	¾ cup	10 g
Lentils (dal), cooked	½ cup	9 g
Edamame	½ cup	9 g
Pumpkin seeds	¼ cup	9 g
Peanut butter	2 tbsp	8 g
Peanuts	28 g (1 oz)	7 g

What helps:

Include a protein food at every meal: dal, rajma, chana, tofu, tempeh, soya chunks, edamame or a handful of nuts and seeds.
Mix your sources over the day. You don’t need to combine proteins at each meal, but eating a variety of pulses, grains, nuts and seeds over the day gives you all the essential amino acids. Classic pairings like dal-rice, hummus with pitta, or beans on toast do this naturally.
Soya is a complete protein, so tofu, tempeh, soya milk and edamame are especially useful.

For more on why beans and lentils deserve a daily spot, read 7 reasons why pulses are good for you.

2. Vitamin B12: the one you can’t skip

Vitamin B12 keeps your blood and nervous system healthy. It’s made by bacteria, not plants, so there are no reliable unfortified plant sources. Spirulina, mushrooms and fermented foods aren’t dependable sources. The NHS notes that B12 sources for vegans are limited and a supplement may be needed.

Deficiency develops slowly, because the body stores B12 for years, and it can cause tiredness, low mood, memory problems and pins and needles. Long-term deficiency can damage nerves, so don’t wait for symptoms. B12 deficiency is also common among vegetarians in India; studies have found high rates in several groups, including pregnant women.

Options for adults, as set out by the UK Vegan Society’s B12 guidance. Choose one:

eat B12-fortified foods (some plant milks, breakfast cereals, nutritional yeast and yeast extracts) two or three times a day, to get at least 3 micrograms a day
take a daily supplement of at least 10 micrograms
take a weekly supplement of at least 2,000 micrograms

Check labels, as not all plant milks or cereals are fortified. If you’ve been vegan for a while without a reliable B12 source, ask your doctor about a blood test.

3. Calcium and vitamin D: protect your bones

Given the fracture findings, calcium and vitamin D deserve real attention.

Calcium sources named by the NHS:

calcium-set tofu (check the label for calcium sulphate or calcium chloride)
fortified, unsweetened soya, pea and oat drinks
sesame seeds and tahini
green vegetables such as broccoli, cabbage, kale and okra
pulses, and dried fruit such as figs and apricots

Ragi (finger millet) is another useful option, with about 344 mg of calcium per 100 g. One catch: spinach is rich in calcium, but the body absorbs little of it, so don’t count on it.

Vitamin D helps your body absorb calcium. Sunlight on the skin is the main source, but how much you make depends on where you live, the season, your skin tone and how much time you spend outdoors. Few plant foods contain it naturally, though some spreads, cereals and plant drinks are fortified. The NHS advises everyone in the UK to consider a daily supplement in autumn and winter. Many people in sunny countries, including India, are also low, so ask your doctor whether you need one. Check the label: some vitamin D3 comes from sheep’s wool, so look for D2 or D3 from lichen.

Women have particular needs for calcium, iron and vitamin D; read more in our guide to essential vitamins and minerals for women.

4. Iron and zinc: help your body absorb them

Plant foods contain plenty of iron, but in a form the body absorbs less easily than iron from meat. Zinc works in a similar way: natural compounds in whole grains and pulses (phytates) reduce how much you take in.

Good sources: lentils, beans and chickpeas, tofu and tempeh, whole grains and wholemeal bread, iron-fortified cereals, dark green leafy vegetables, nuts, seeds (especially pumpkin seeds) and dried fruit such as apricots and figs.

Simple ways to absorb more:

Add vitamin C to iron-rich meals: a squeeze of lemon on dal, tomatoes or peppers in a curry, or a guava, orange or amla on the side.
Keep tea and coffee away from meals. Have them at least an hour before or after, as they reduce iron absorption.
Soak, sprout and ferment. Soaking beans, sprouting moong, and fermented batters such as idli and dosa help reduce phytates.

Iron needs are highest for women who menstruate and in pregnancy, and anaemia is common worldwide, especially among women in South Asia. If you feel unusually tired, breathless or look pale, ask your doctor for a blood test rather than starting iron tablets on your own.

5. Omega-3 fats and iodine: the easily overlooked two

Omega-3 fats support heart and brain health. Oily fish is the main source of the long-chain forms (EPA and DHA). Plants provide a shorter form (ALA), which the body converts only partly. The NHS suggests eating omega-3-rich nuts and seeds daily: ground flaxseed (alsi), chia seeds, shelled hemp seeds, walnuts and rapeseed (canola) oil. A spoonful of ground flaxseed in porridge, smoothies or atta is an easy habit. Algae-based omega-3 supplements are a vegan source of EPA and DHA; they’re worth discussing with your doctor, especially in pregnancy.

Iodine is needed for thyroid hormones, and it matters most in pregnancy for the baby’s brain development. Dairy and fish are the main sources in many diets, so vegans can fall short. The British Dietetic Association warns that many plant milks aren’t fortified with iodine, or contain too little, and that seaweed’s iodine content varies so much it can be excessive.

Use iodised salt if your country fortifies it, as India does, but keep total salt low.
Choose plant milks fortified with iodine where available.
Don’t rely on seaweed, and avoid kelp supplements.
Ask your doctor about a supplement if you don’t use iodised salt or fortified foods, or if you’re pregnant or planning a pregnancy.

What a balanced vegan day can look like

A simple way to plan a meal: half the plate vegetables and fruit, a quarter whole grains, and a quarter protein (pulses, soya, nuts or seeds), with a little healthy fat. Here’s how that can look across cuisines.

Meal	Global option	Indian option
Breakfast	Porridge made with fortified soya milk, topped with ground flaxseed, walnuts and berries	Moong dal chilla with tomato chutney, or ragi porridge with fortified soya milk
Lunch	Lentil and vegetable soup with wholegrain bread, plus a salad with tahini dressing	Rajma or chana with brown rice or roti, a vegetable sabzi and a kachumber salad with lemon
Snack	Hummus with carrot and cucumber sticks; an orange	Roasted chana, a handful of peanuts and a guava
Dinner	Tofu and vegetable stir-fry with broccoli and edamame over noodles or rice	Tofu or soya chunk bhurji with palak, plus jowar or bajra roti
Daily extras	B12 supplement or fortified foods; vitamin D in winter; iodine from iodised salt or fortified milk	The same, and calcium-set tofu or sesame (til) for calcium

This is an example, not a prescription. Portions depend on your age, activity and goals, and a dietitian can tailor a plan for you.

Who needs extra care

A vegan diet can work at every life stage, but some groups have less room for error. They should plan with a doctor or registered dietitian:

Pregnancy and breastfeeding: B12, iodine, iron, vitamin D, folate, calcium and omega-3 needs are higher, and they matter for the baby’s development. Prenatal supplements are usually needed.
Babies and young children: small stomachs need energy- and nutrient-dense foods. A vegan diet for a child must include reliable sources of B12, vitamin D, calcium, iodine, iron and enough calories. Never replace infant formula or breast milk with plant milks.
Older adults: protein, calcium, vitamin D and B12 needs rise just as bones and muscles become more fragile.
People with health conditions: if you have kidney disease, diabetes on medication, osteoporosis, anaemia or a past eating disorder, talk to your doctor before making big diet changes. Very restrictive eating isn’t advised for anyone with a history of disordered eating.

Flexible “mostly plant” eating can bring many of the same benefits, so you don’t have to go fully vegan to eat more plants.

The bottom line

Whether you’re going fully vegan this World Vegan Day or simply adding more plants to your plate, the principle is the same: eat mostly whole foods, include a protein source at every meal, and plan for the nutrients plants don’t easily provide. Make vitamin B12 a non-negotiable, look after calcium and vitamin D for your bones, help your body absorb iron, and don’t forget omega-3 and iodine. Do that, and plant-based eating can be both kind and nourishing.

Pro Tip: Log your meals in the GOQii App for a week to see whether protein, calcium and iron-rich foods show up every day. Your GOQii Personalised Health Coach can help you plan balanced plant-based meals that fit your routine, culture and taste.

Frequently asked questions

Is a vegan diet healthy?

A well-planned vegan diet can be healthy at all ages and may help with weight, cholesterol and blood sugar. It needs planning for vitamin B12, protein, calcium, vitamin D, iron, zinc, omega-3 fats and iodine, and it works best when built on whole rather than heavily processed foods.

Do vegans need to take vitamin B12?

Yes. There are no reliable plant sources of B12, so vegans need B12-fortified foods two or three times a day or a regular supplement. Low B12 can cause tiredness and, over time, nerve damage.

How can vegans get enough protein?

Include a protein food at every meal, such as lentils, beans, chickpeas, tofu, tempeh, soya, edamame, nuts or seeds. Eating a variety of these over the day provides all the essential amino acids. Most adults need about 0.8 g of protein per kg of body weight a day.

What are the best vegan sources of calcium?

Calcium-set tofu, fortified plant milks, sesame seeds and tahini, green vegetables such as broccoli, kale and okra, ragi, pulses and dried figs. Spinach contains calcium, but very little of it is absorbed.

Can vegans get enough iron?

Yes, from pulses, tofu, whole grains, leafy greens, nuts, seeds and fortified cereals. Eat them with a vitamin C source, such as lemon, tomatoes or citrus fruit, and avoid tea or coffee with meals to absorb more.

Do vegans have weaker bones?

A large UK study found vegans had a higher risk of fractures, partly linked to lower body weight and lower calcium and protein intake. Getting enough calcium, vitamin D and protein and staying active helps protect your bones.

Is a vegan diet safe during pregnancy or for children?

It can be, but it needs careful planning with a doctor or dietitian. Pregnant women and children have higher needs for B12, iodine, iron, calcium, vitamin D and omega-3, and supplements are usually needed.

#BeTheForce

October 31, 2026 By GOQii Leave a Comment

Healthier Diwali Snacks: Baked and Air-Fried Namkeen Recipes

In most Indian homes, Diwali smells of hot oil. Trays of chakli, mathri, sev and chivda come out of the kadhai a week before the festival, and the steel dabbas stay full until well after it. A handful here, a handful with every cup of chai, a box for every guest: it adds up quickly.

You don’t have to give up namkeen to eat better this Diwali. Baking, air-frying and dry-roasting can give you the crunch and the masala with a fraction of the oil, especially if you also go easy on salt and portions. Below are four simple recipes, plus what these methods do and don’t change.

At a glance

Deep-fried namkeen is very energy-dense: a popular packaged aloo bhujia lists about 38 g of fat and 562 kcal per 100 g.
Salt is the hidden problem: Indians eat about 11 g of salt a day, more than twice the WHO limit of 5 g, and namkeen is a common source.
Baking and air-frying use far less oil: a teaspoon or two instead of a kadhai full.
They aren’t magic: a baked snack is still a snack, and browning starchy foods too much can form acrylamide, so aim for golden, not dark brown.
Avoid reusing frying oil: ICMR–NIN advises against frying again in used oil.
Four recipes: baked methi mathri, air-fried whole wheat namak pare, roasted poha chivda and air-fried masala chana.

Why regular namkeen weighs heavy

There is nothing wrong with enjoying festive snacks. The issue is how they’re usually made and how much of them we eat over a fortnight of celebrations.

Deep-frying adds a lot of fat. Dough and batter soak up oil as they fry, which is why fried namkeen is so calorie-dense. Using the aloo bhujia label above as an example, a 50 g bowl (roughly two small katoris) provides about 280 kcal and 19 g of fat, before the chai and sweets alongside it.

Reused oil is a bigger worry. At home and at many sweet shops, the same kadhai of oil is often used batch after batch. Repeated heating breaks oil down and forms harmful compounds, including trans fats and free radicals. The ICMR–National Institute of Nutrition advises that oil used once for frying can be filtered and used for curries within a day or two, but shouldn’t be used for frying again.

Salt sneaks in. An ICMR–National Institute of Epidemiology analysis puts average intake in India at about 11 g of salt a day, and names namkeen, papad, pickles and chips among the hidden sources. The WHO recommends less than 5 g a day for adults. Too much salt raises blood pressure, the leading risk factor for stroke and heart disease.

Portions creep up. Namkeen is easy to eat without noticing: straight from the dabba, in front of the TV, at every house you visit. Over two weeks, those handfuls add up.

Baked, air-fried or fried: what really changes

What improves:

Much less oil. An air fryer circulates very hot air around the food, so a recipe needs about a tablespoon of oil rather than the cups used for deep-frying, and studies of fries found the air-fried versions had substantially less fat. Baking works the same way. Dry-roasting in a kadhai, as for chivda, needs only a little oil for the tadka.
No reused oil. Each batch starts with fresh oil, in teaspoons.
More control. At home you choose the flour, the oil, the salt and the spices.

What doesn’t change:

A baked mathri with a heaped teaspoon of salt is still salty. The recipes below use less salt than most, and lean on ajwain, methi, pepper, amchur and curry leaves for flavour.
Baking maida-based snacks doesn’t add fibre. Swapping in whole wheat atta, besan, poha, makhana or chickpeas does.
Lower-fat snacks are easy to eat in larger amounts. A small katori is still a sensible serving.

A note on browning. Starchy foods form acrylamide, a compound best kept low, when they’re cooked to a dark brown at high heat. A 2024 study found air-frying potatoes didn’t produce less acrylamide than deep- or oven-frying. Whatever the method, cook snacks to light golden, not dark brown, and throw away any burnt pieces.

4 healthier namkeen recipes for Diwali

Oven and air fryer temperatures vary, so check the first batch a few minutes early and adjust. All four keep well in an airtight container once fully cooled.

1. Baked methi mathri

Flaky, savoury and lightly bitter from the methi. Whole wheat atta and a little besan replace maida, and they’re baked instead of fried.

Makes: about 30 mathris | Prep: 15 minutes, plus 20 minutes resting | Bake: 15–20 minutes per tray

Ingredients

1 cup (120 g) whole wheat atta
¼ cup (30 g) besan
3 tbsp kasuri methi, crushed between your palms
½ tsp ajwain
½ tsp cumin seeds
¼ tsp turmeric
½ tsp red chilli powder
½ tsp salt
2 tbsp oil or ghee, plus ½ tsp for brushing
About ⅓ cup (70–80 ml) water

Method

Mix the atta, besan, methi, spices and salt. Add 2 tbsp oil or ghee and rub it in with your fingertips until the flour holds together when pressed.
Add water a little at a time to make a stiff dough, firmer than roti dough. Cover and rest for 20 minutes.
Preheat the oven to 180°C. Roll the dough to about 3 mm thick and cut 5 cm rounds. Re-roll the scraps.
Prick each mathri several times with a fork so it doesn’t puff up. Place on a lined tray and brush very lightly with oil.
Bake for 15–20 minutes, turning once halfway, until firm and light golden at the edges. They crisp up further as they cool on a rack.

Air fryer: 170°C for 8–10 minutes in a single layer, turning once.

2. Air-fried whole wheat namak pare

The classic diamond-shaped teatime crunch, made with atta and a little suji for bite.

Serves: 6 (a small katori each) | Prep: 15 minutes, plus 15 minutes resting | Cook: 10–12 minutes per batch

Ingredients

1 cup (120 g) whole wheat atta
¼ cup (40 g) fine suji (semolina)
½ tsp ajwain
¼ tsp crushed black pepper
½ tsp salt (scant)
1½ tbsp oil, plus 1 tsp for tossing
About ⅓ cup (70–80 ml) water

Method

Mix the atta, suji, ajwain, pepper and salt. Rub in 1½ tbsp oil, then add water gradually to make a stiff dough. Cover and rest for 15 minutes so the suji softens.
Roll out to about 3 mm thick. Cut into 1.5 cm strips, then cut across at an angle to make small diamonds.
Toss with 1 tsp oil so each piece has a light coating.
Air-fry at 170°C for 10–12 minutes in a single layer, shaking the basket every 3–4 minutes, until golden and crisp. Cook in batches; crowding makes them chewy.

Oven: 180°C for 15–18 minutes on a lined tray, stirring halfway.

3. Roasted poha chivda

The Diwali staple, roasted instead of fried. Thin poha crisps up beautifully in a dry kadhai.

Makes: about 4 cups (8 servings of ½ cup) | Time: 20 minutes

Ingredients

2 cups (about 100 g) thin poha (patla or nylon poha)
2 tbsp (20 g) peanuts
2 tbsp (20 g) roasted chana dal (dalia)
1 tbsp oil
½ tsp mustard seeds
12–15 curry leaves
1–2 green chillies, slit
¼ tsp turmeric
A pinch of hing
½ tsp salt
½ tsp amchur (optional)

Method

Dry-roast the poha in a wide kadhai on low heat for 6–8 minutes, stirring constantly, until it’s crisp and crumbles when pressed. It shouldn’t brown. Tip it onto a plate.
Heat the oil and roast the peanuts on low heat for 2–3 minutes. Add the dalia for a minute.
Add the mustard seeds; when they splutter, add the curry leaves, chillies, turmeric and hing.
Return the poha to the kadhai, sprinkle in the salt and amchur, and toss gently on low heat for 2 minutes to coat.
Cool completely before storing, or it will turn soft.

Tip: for a crunchier mix with more protein, add roasted makhana and chana, as in the makhana chivda from our trending healthy recipes.

4. Air-fried masala chana

Crunchy chickpeas with real protein and fibre, and a good swap for fried dal moth.

Serves: 4 | Prep: overnight soaking, plus 20 minutes | Cook: 15–20 minutes

Ingredients

1 cup (about 200 g) dried kabuli chana, soaked for 8 hours
2 tsp oil
½ tsp red chilli powder
½ tsp roasted cumin powder
½ tsp amchur
¼ tsp black pepper
¼ tsp salt, or to taste

Method

Pressure-cook the soaked chana for 2–3 whistles until just tender but holding their shape. Mushy chana won’t crisp.
Drain and spread on a clean kitchen towel. Pat completely dry and leave for 15 minutes; any surface moisture stops them crisping.
Toss with the oil and air-fry at 190°C for 15–20 minutes, shaking every 5 minutes, until they’re crunchy and rattle in the basket.
Toss with the spices and salt while still warm.

Oven: 200°C for 30–40 minutes on a lined tray in a single layer, stirring every 10 minutes.

Tip: roasted chana lose their crunch within a day or two. Store them airtight and re-crisp for 3–4 minutes in the air fryer if needed. Pulses like chana are a great everyday food too; read more about why pulses are good for you.

Smart snacking through the festive season

Serve, don’t graze. Put a small katori on a plate instead of eating from the dabba. About 30 g (a small handful) is a sensible serving of most namkeen.
Pair it with protein or fibre. A bowl of roasted chana or a few mathris with a plate of cut fruit or cucumber is more filling than namkeen alone.
Go lighter on salt everywhere else that day if you’ve had a few snacks: less pickle and papad at dinner, and no extra salt on the salad.
Mind the chaat masala. It’s mostly salt (including black salt), so a sprinkle on top can double the salt in a snack.
Keep portions for guests small, and offer fruit, dry fruit or a lighter homemade sweet, such as our dates roll with seeds, alongside the namkeen.
Store well. Cool everything completely before closing the jar, and keep it airtight. Roasted chivda and baked mathri keep for 1–2 weeks; roasted chana are best within a few days.

Buying ready-made namkeen?

Turn the pack over and check the nutrition table, not just the front label. Compare products per 100 g: look for lower fat, lower sodium and fewer ingredients you don’t recognise. Words like “baked”, “roasted” or “multigrain” on the front don’t guarantee less salt, and many still use refined flour and palm oil. Check the serving size too; a small pack is often more than one serving.

The bottom line

Diwali namkeen doesn’t have to mean a kadhai of reused oil. Baking, air-frying and dry-roasting keep the crunch and the masala with a fraction of the fat, and making snacks at home puts you in charge of the flour and the salt. Just remember that a healthier snack is still a snack: serve it in a katori, enjoy it slowly, and save the extra handful for tomorrow. For more ideas you can make in minutes after the festivities, try these 5-minute healthy snacks for work and home.

Pro Tip: Log your festive snacks and meals in the GOQii App to keep an eye on portions and salt through the celebrations. Your GOQii Personalised Health Coach can help you plan a balanced Diwali week, so you can enjoy every get-together without the post-festival slump.

Frequently asked questions

Is baked namkeen healthier than fried namkeen?

Generally, yes. Baked namkeen uses far less oil, so it’s lower in fat and calories, and it avoids reused frying oil. But it can be just as salty, so check the salt and keep portions small.

Is air-fried food healthy?

Air-frying uses much less oil than deep-frying, which cuts fat and calories. It’s a healthier cooking method, but what you cook still matters: an air-fried snack made with refined flour and lots of salt isn’t automatically healthy.

Does air-frying cause acrylamide?

Acrylamide can form when starchy foods are cooked to a dark brown at high heat, whether they’re air-fried, baked or deep-fried. Cook snacks to light golden rather than dark brown and discard burnt pieces.

Which Diwali namkeen is the healthiest?

Snacks made from whole foods and cooked with little oil are the best choices, such as roasted chana, roasted makhana, dry-roasted poha chivda and baked whole wheat mathri. Watch the salt in all of them.

How much namkeen can I eat in a day?

There’s no fixed limit, but about 30 g, a small handful or katori, is a sensible serving. Remember that namkeen adds to your daily salt, which the WHO advises keeping below 5 g for adults.

Can people with diabetes or high blood pressure eat namkeen?

In small portions, homemade low-salt versions such as roasted chana or baked mathri can fit into most meal plans. Packaged and fried namkeen are often high in salt, fat and refined flour, so keep those occasional. Check with your doctor or dietitian about your own plan.

How long does homemade baked namkeen last?

Cooled completely and stored in an airtight container, baked mathri, namak pare and roasted poha chivda usually keep for one to two weeks. Air-fried chana are best eaten within a few days.

#BeTheForce