Unhealthy Food: What Makes Indian Dishes Unhealthy and How to Eat Better

When we talk about unhealthy food, meals high in refined carbs, deep-fried fats, and added sugars that offer little nutrition. Also known as junk food, it’s not just burgers and pizza—many popular Indian dishes fit this category too. Think of the crispy samosas fried in reused oil, the creamy kormas swimming in ghee, or the sugary sweets like jalebi that spike your blood sugar fast. These aren’t occasional treats—they’re everyday meals in many homes, and they’re quietly affecting energy, weight, and long-term health.

What makes Indian food unhealthy isn’t the spices or the rice—it’s the deep-frying, a cooking method used for snacks like pakoras, bhajjis, and vadas that soaks them in oil. Also known as deep-fried snacks, these are often eaten multiple times a week, even by people who think they’re eating "traditional" food. Then there’s the refined sugar, hidden in chutneys, desserts, and even breakfast parathas brushed with syrup. Also known as added sugar, it’s not just in sweets—it’s in the masala chai, the packaged pickle, and the store-bought ladoo. And let’s not forget the heavy cream and butter, used to make curries rich and creamy but also calorie-dense. Also known as high-fat Indian dishes, they’re not bad in small amounts, but when they’re the default, they crowd out vegetables, lentils, and whole grains. You don’t need to quit these foods. You just need to know when they’re the norm—and when they’re the exception.

The posts below show you exactly what to look for. You’ll find out why biryani can be heavy on oil if cooked wrong, how paneer compares to cheese in fat content, why dosa oil choices matter, and which Indian sweets cost more than gold—not because they’re special, but because they’re packed with sugar and saturated fat. You’ll also see how to swap out the worst habits without losing flavor. This isn’t about guilt. It’s about making smarter choices so you can still enjoy your favorite meals without paying for it later.