As temperatures drop across India, the craving for warm, hearty, and often indulgent foods becomes almost universal. However, Pune-based clinical nutritionist Amita Gadre cautions that some popular seasonal staples might do more harm than good. In an Instagram post dated December 15, she highlighted specific foods to limit or avoid to prevent digestive issues, unwanted weight gain, low energy, and weakened immunity during the colder months.
Popular Winter Treats That Can Harm Your Health
Gadre's advice centers on reducing the intake of added sugars, excessive calories, and heavily processed ingredients. She advocates for mindful eating and choosing fresh, whole-food alternatives to stay healthy and energized throughout the season.
1. Amla Candy vs. Fresh Amla
While the Indian gooseberry, or amla, is celebrated for its sky-high vitamin C content and immunity-boosting properties, its candy form is a different story. "Amla is good; amla candy is not," Gadre states emphatically. The candied version is loaded with added sugar, which can spike blood glucose levels and negate the fruit's natural benefits. Instead of reaching for a packet, she recommends using freshly grated amla in daily meals. Adding it to chutneys, dals, sabzis, or salads is an excellent way to harness its nutrients without the sugar overload.
2. The Truth About Chyawanprash
Marketed aggressively as a winter immunity shield, Chyawanprash is deemed unnecessary for most people by Gadre. She points out that it is packed with sugar and contains fewer antioxidants compared to fresh fruits and vegetables. For a superior alternative, she suggests a simple homemade vegetable soup, which is richer in nutrients and free from added sugars. Gadre asserts that neither adults nor children require Chyawanprash if they are following a well-balanced diet.
3. Calorie-Dense Dry Fruit Laddus
Dry fruit laddus, often consumed for warmth and energy, are a winter favorite. However, their high-calorie content from nuts, seeds, jaggery, and ghee can quickly add up. Gadre notes that a single laddu can contain nearly 200 calories. For those mindful of their weight or body fat, she advises swapping a whole laddu for a small handful of plain nuts. This provides the same nutritional benefits without the excessive calorie intake.
4. The Hidden Dangers of Packaged Soups
Instant and ready-to-eat soups may offer convenience on a chilly day, but they come with hidden risks. "These soups are basically sodium with almost no nutrition," warns Gadre. High sodium consumption can lead to bloating, water retention, and increased blood pressure. A far healthier option is to prepare soup at home using fresh vegetables, lentils, or legumes. Homemade versions hydrate the body, provide essential fibre and nutrients, and are free from unwanted additives.
5. Moderating Ghee Intake
Ghee is deeply ingrained in winter culinary traditions for its perceived warming qualities. Yet, moderation is key. "In winter, we usually move less and keep ourselves warm," Gadre explains. Overconsumption of ghee during this sedentary period can lead to a calorie surplus and weight gain. Her recommendation is to use ghee sparingly and focus on eating balanced meals rather than simply adding extra fat to the diet because of the cold weather.
Embracing a Healthier Winter Season
Amita Gadre's guidance underscores that winter nutrition is not about deprivation but about smarter choices. The core principles involve cutting down on sugar, avoiding processed foods, and being vigilant about portion sizes. Prioritizing fresh, home-cooked, and nutritious meals is the most effective strategy to support digestion, maintain steady energy levels, and stay fit during the cold months.
Disclaimer: This information is for educational purposes only and is not a substitute for professional medical or nutritional advice. Please consult a healthcare provider or a registered dietitian before making any significant changes to your diet.
