Are jalebis healthy? Mumbai dietitians say jangris are better; here’s why

The coiled sweet treats have been a favourite among Indian families, especially while celebrating small joys. Photo Courtesy: Pixabay

The Union Health Ministry's advisory about eating healthy wasn't received well by people, especially after street food favourites including samosas and jalebis were put into the spotlight. While one may continue to enjoy them along with the likes of vada pavs and more, mid-day spoke to Indian dietitians, who give a reality check that is hard to digest for many, especially when it comes to Mumbai favourites like vada pav.

It is no different for others like jalebis. The coiled sweet treats have been a favourite among Indian families, especially while celebrating small joys. From enjoying it with close family after passing exams, getting jobs, buying a home and so many other occasions that also include friends and relatives, the golden treat is a part of every kind of celebration, and no Western dessert can ever match their taste. So simply because no one can eat just one, city experts reveal the health benefits of jalebis, and that may just leave a bitter taste in your mouth. However, they know your love for it and not only explain why, but also tell you how to make it healthy while giving a reality check.

Is jalebi healthy?
For starters, Fauziya Ansari, who is the dietitian at Apollo Spectra Hospital in Mumbai, explains, "Jalebi is mainly made of refined flour, deep-fried in ghee or oil, and soaked in sugar syrup. Nutritionally, it is very high in simple carbohydrates and calories but low in essential nutrients. The only minor benefit is that it provides quick energy due to its high sugar content, which may help if someone needs an instant energy boost, but this comes with a spike in blood sugar."

While many people love eating their jalebis with either rabdi or fafda, Gulnaaz Shaikh, who is the chief dietitian at KIMS Hospitals in Thane, says it is important to know how much you are eating. She shares, "When you add rabdi, which is made from condensed milk, the calorie and fat content nearly doubles. This adds saturated fat and sugar, which is tough on your liver, heart, and waistline. Pairing jalebi with fafda, another fried item, combines fried flour with more fried flour. This results in extra oil and refined carbohydrates, which are harder to digest." With the addition of fafda, Ansari says there is more to it because that further becomes a high-fat, high-carb, deep-fried combination that "burdens digestion and spikes blood sugar further".

Innovative ways to make healthy jalebis
While many experts may beg to differ, Ansari says there are ways that jalebis can be made slightly healthier. She says using whole wheat flour or millet flour instead of refined flouris the easiest way, apart from baking or air-frying instead of deep frying them. Reducing the sugar syrup or replacing it with jaggery syrup in moderation is also one hack to enjoy jalebis, while trying to eat healthy. If you want other healthier options, she adds, "Healthier substitutes for sweet cravings include baked sweet potato chaat with jaggery, fresh fruits with yogurt and honey or dates stuffed with nuts."

On the other hand, Shaikh says for festive cravings, healthier alternatives include fruits drizzled with honey, baked chikkis, or roasted nuts with a touch of jaggery. These options satisfy your sweet tooth without the overload of sugar and fat. However, if you still want to enjoy jalebis, then the city-based dietitian further adds, "You can try multigrain flour versions that can lessen the harm, though the taste will be different."

Nutrition content of jalebis
Still not convinced that you should reconsider how many jalebis you are eating? Mumbai dietitians highlight the nutrition content. Shaikh says one medium jalebi is approximately 44 gm has about 150 calories with 20-25 gm carbohydrates, 8-10 gm fat and a negligible protein or fibre. Even as Ansari says a jalebi is mostly sugar and fat, a lot more gets added when you add rabdi to it.

For example, Jalebi and about ½ cup of rabdi are together about 100 gm and contain 350-450 calories and are very high in sugar and saturated fat. On the other hand, jalebi with fafda, which is approximately 50 - 100 gm is about 400-550 calories, depending on the quantity, while also being high in oil, salt and refined carbohydrates.

Jalebi vs Jangri: Which is healthier?
Interestingly, there is a hack to enjoying jalebis, by substituting the sweet treat with its coiled food cousin - jangris. Even as the orange treat can't replace the yellow favourite, Ansari says it will help you eat healthier sweets. She explains, "Jalebis are made with maida (refined flour) or sugar syrup and Jangri (or Imarti) is usually made with urad dal batter (a lentil), so it has slightly more protein and fibre than jalebi. However, it is still deep fried and soaked in sugar syrup, making it calorie dense."

Ansari breaks it down further through their nutrition content. She says one piece of Jangri is approximately 50 gm, and about 140 to 150 kcal with about 20 gm carbohydrates and 5gm fat with 2 to 3 gm protein. "So nutritionally, jangri is a slightly better option than jalebi due to its protein content, but both should be eaten in moderation." Shaikh cautions that even though jangri has a bit more protein and absorbs less oil than jalebi, since both are fried and soaked in sugar, neither is " healthy ", if consumed often.

Easy steps to ensure you eat healthy jalebis
Jalebis are clearly not healthy, and jangris may not make the cut for many, so if you still want to eat the glistening sweet, then dietitians say you can follow some steps while eating from street vendors. Shaikh says you can ask if fresh oil is being used, skip stalls with reused or smoking oil, and choose freshly made jalebis over those that have been sitting out for hours. "Repeatedly used oil produces harmful trans fats," highlights Ansari while reminding us that the most important thing we can do is by eating in moderation and avoiding daily consumption.

So, how many jalebis should you be eating? Ansari says ideally, only on an occasional treat, not a daily food. "For healthy individuals, 1-2 small pieces once in a while (1-2 times a month) is acceptable. Diabetics, people with obesity, or heart conditions should avoid it or consume only a very small portion under guidance." Shaikh, on the other hand, is extremely strict as says diabetics, obese individuals, or those with heart issues, should simply avoid them.