Healthy Monsoon Snacking: What to Eat as Rainy Days Begin

Do you enjoy pakoras and chai every time it rains? You are not alone!

The scent, cool breezes, and sound of rain on the ground make the monsoon one of the most popular seasons in India. But other than enjoying the rainy day, one also tends to crave an increase in fried snacks, sweets, and comfort food during this time as well.

Once in a while, eating hot samosas or crispy bhajiyas is okay, but when you eat this type of food daily during the monsoon, that is where the issue lies.

During the rainy season, there is an increase in bacterial infections, weakened immune systems, and seasonal illnesses, which makes it even more important to make healthy choices when snacking during this time.

So, what to choose as a snack will depend on when it starts pouring. Let us look at what types of snacks are not only good for you but are also healthy and backed by research-based facts.

Why Are We Hungrier During the Monsoon?

Have you ever thought about why the rainy landscape makes you want comfort foods more?

There are a few reasons:

Mood Changes Affect Your Desire for Food.

The decrease in the amount of sunlight that you are subjected to on cloudy days can have an effect on your level of serotonin (the feel-good chemical) in your brain.

Research shows that a lower level of serotonin may increase cravings for foods that contain a lot of carbohydrates or sugar; this will provide short-lived relief from the sadness caused by the lack of sunlight.

Cooler Temperature Means Increased Cravings.

The cooler temperature outside will often result in us gravitating toward warm, energy-dense foods.

This is why a bowl of soup will typically feel more satisfying than a cold salad during the monsoon season.

Emotional Eating is Quite Common.

Rainy weather very often promotes feelings of nostalgia and comfort.

Fond memories of childhood spent enjoying pakoras and chai on rainy nights can lead us to choose to eat these foods regardless of whether or not we are actually “feeling hungry.”

Ultimately, you don’t have to avoid comfort foods altogether; you can still eat comfort foods, so long as you make healthy decisions most of the time.

Why Healthy Monsoon Snacking Matters

The rainy season isn’t just about weather changes; it also affects:

• Healthy digestion and appetite levels
• Physical activity rates
• Risk of becoming ill
• Overall health of gut bacteria

Growth of bacteria from humidity and standing water creates a higher risk for foodborne illnesses.

When you eat foods that are sanitary, fresh, and full of nutrients, you will:

•  Improve your immune system
•  Keep the bacteria in your gut happy
•  Avoid overeating
• Keep your energy up
• Reduce cravings for unhealthy food.

Top 10 Healthy Snacks to Enjoy This Rainy Season

Including healthy snacks in your diet in the monsoon plays an important role in fulfilling cravings and also in healing seasonal flu. Here are a few healthy snack options to enjoy this rainy season.

1. Roasted Fox Nuts (Makhana)

Makhana or fox nuts are one of the top monsoon snacks as they are:

•  High in protein
•  Rich in magnesium
•  Low in calories
•  An excellent source of antioxidants

A recent study published in Food Chemistry showed that fox nuts have antioxidant properties via polyphenols, which may help reduce oxidative stress.

Try roasting makhana with ghee, turmeric, black pepper, and curry leaves for a tasty snack.

2. Masala Corn

Masala corn is a nutritious and comforting snack that is warm and comforting.

Sweet corn is an excellent source of dietary fibre, B vitamins, and antioxidants, including lutein and zeaxanthin, among others. Dietary fibre slows digestion so that you feel fuller for longer periods of time, preventing you from having to snack unnecessarily.

Try mixing a bowl of boiled corn with lemon juice, chaat masala, chopped onions, coriander, and black pepper for a healthy twist on masala corn.

3. Homemade Vegetable Soup

There’s nothing better than a hot bowl of homemade vegetable soup on a rainy day!

Tomatoes, carrots, pumpkin, mushrooms, and spinach are all packed full of vitamins, minerals, and water, helping to keep you hydrated and providing both. Studies suggest that if you eat low-calorie soups before your meal, you will feel very satisfied when you finish your meal and will eat fewer total calories throughout the day.

Do not consume:

• Cream-based soups
•  Instant soups with high sodium levels

4. Sprouts Chaat

Sprouts contain more nutrients per calorie than many other foods

Sprouts contain:

• plant proteins,
• fibres,
• iron,
• vitamin c, &
• folate

When seeds germinate, the nutrients inside become bioavailable by breaking down the hard casing of the outer part of the seed to expose the nutrients. Also, germinating seeds aid in digestion.

How to make this:

Mix:

• cooked moong sprouts,
• tomato,
• cucumber,
• onion,
• lemon juice,
• cumin powder

This is a filling snack full of flavors and is good for your digestive health.

5. Boiled Eggs

Eggs have one of the highest amounts of nutrients per calorie of food. One egg has approximately:

• 6 grams protein,
• vitamin d,
• choline,
• selenium,
• healthy fats

Protein-rich snacks are filling and can help decrease your cravings later in the evening.

Some ways to enjoy eggs:

• Boiled egg with salt & pepper
• egg bhurji
• vegetable omelette

6. Sweet Potato Chaat

During the rainy season, sweet potatoes should be eaten. Sweet potatoes contain:

• beta-carotene
• fibre
• potassium
• vitamin c

Sweet potatoes have a low glycemic index, which helps to stabilize blood sugar levels and prevents energy crashes.

A quick recipe for sweet potato chaat is to boil sweet potatoes and then mix them with:

• lemon juice,
• chaat masala,
• fresh coriander leaves,
• pomegranate seeds

7. Combination of Nuts and Seeds

A handful of nuts will help stave off those pesky cravings. Pick any of the following nuts to satisfy your hunger:

• Almonds
• Walnuts
• Pistachios
• Pumpkin Seeds
• Sunflower seeds

Studies show there is a correlation between consuming nuts on a regular basis and improved cardiovascular health, as well as a decreased risk of developing metabolic disease.

The combination of these three nutritional components makes nuts a fantastic rainy-day snack:

• Protein
• Healthy fats
• Fibre

Be sure to limit yourself to one handful to avoid excessive calories.

8. Besan Chilla

If you have a craving for something savory, give besan chilla a try; it’s healthier than fried snacks.

Besan (gram flour) has the following nutritional components:

• High-protein
• High-fibre
• Gluten-free
•  High-iron

Add any of these vegetables to add even more flavor:

• Spinach
• Onion
• Tomato
• Capsicum

Serve besan chilla with mint chutney for an added punch.

9. Fruit with Peanut Butter

During monsoon season, many people will refrain from consuming fruit because of the possibility of infection. To get around this issue, choose fruit that can be easily peeled, such as bananas, oranges, pomegranates, or pears. Combine the fruit with peanut butter or nuts; it’s a great combination of:

• Natural sugars
• Healthy fats
• Protein

This combination will lead to a more satisfying feeling of fullness and stable blood sugar.

10. Herbal Tea with Healthy Sides

One of the best things about rainy weather is the irresistible warmth of a hot beverage. Rather than drinking sugary tea multiple times throughout the day, consider drinking one of these alternatives:

• Ginger tea
• Tulsi tea
• Cinnamon tea
• Turmeric milk
• Green tea

Ginger has gingerols, which possess anti-inflammatory and antioxidant properties. To enhance the benefits of these teas, consider pairing them with roasted chana, nuts, makhana, or Besan crackers instead of biscuits or fried snacks.

Monsoon Foods You Should Limit

Once in a while, it’s okay to eat bad food. Eating unhealthy food a lot can hurt your stomach and immune system. Here are some examples of flowing food:

Snacks fried in oil: pakoras (fritters), samosas, chips, and bhajiyas (spicy chickpea batter fritters). These types of foods are high in calories and can lead to bloating, indigestion, or acidity.

Don’t eat off the street during monsoon season: There is lots of risk for contamination if you buy cut fruit from vendors, chaats (typical Indian snacks), or open chutneys (sauces) that have been made with unsafe water and/or uncovered snacks that may have been infested with bugs. Food safety is very important during the rainy period!

Sugary drinks:  Will cause an energy crash, contribute to caloric intake, and provide no nutritional benefit. You may want to consider coconut water, lemon water, or herbal teas as alternatives to sugary beverages.

Healthy Monsoon Snacking Tips

Would you like rainy days to be enjoyable for you without sacrificing your health? If so, try using these tips:

Fresh Food: If you’re making up a snack, make sure you are making it up for that specific period of time. Don’t keep cooked food for too long.

Warm Foods: When it rains, warm food is generally much easier to digest than cold or dry food. Foods that work well during monsoon days are soup, steamed foods, and roasted foods.

High in Protein: Protein will keep your body feeling full longer and will help limit your cravings for bad food. Good types of proteins to use in your snacks are:

• Eggs
• Paneer
• Sprouted beans
• Greek yogurt
• Nuts

Use Portion Control: Even healthy foods can add up to too many calories if you eat them without thinking. Eat from bowls or plates and not out of the bag.

Hydration: Because people tend to drink less water when it’s raining outside, make sure that you drink plenty of fluids while it’s raining. The most important reasons to stay hydrated include:

• Digestion
• Energy
• Immunity
• Skin quality

Make sure that you drink the following all day long. :

• Water
• Herbal teas
• Soup
• Coconut water

How QUA Nutrition Helps You Eat Healthy During Monsoon

You don’t have to stop eating your favorite rainy-day snacks; you just need to make better choices that fit your body and your goals. At QUA Nutrition, our nutritional experts create customized meal plans for the monsoon based on the following factors:

• Your food preferences
• How you live your life and how you work
• Any health restrictions
•  Your fitness goals
• Any other genetic or gut health information

So, whether you’re trying to lose weight, boost your immune system, improve your gut health, manage PCOS or diabetes, or perform better in sports, QUA will help you enjoy every season with healthy food choices and habits that you can maintain for the long term. Because healthy eating is fun even on rainy days!