‘Main toh de facto namkeen ka brand ambassador banna chahta hoon’: Abhishek Bachchan loves munching on snacks all day; here’s how it impacts the body | Health News

But what really happens if you munch on snacks throughout the day?

Dr Rashi Agrawal, Consultant, Endocrinology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, told indianexpress.com that it’s common to see patients who, in an attempt to prevent rapid blood sugar spikes, resort to constant “savoury” snacking through the day.

The typical Indian namkeen has become a default comfort food across age groups. However, what may seem like harmless grazing often sets off a cascade of metabolic consequences.

Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, added that most namkeen is fried, salty, and high in refined carbs, which can raise blood sugar levels and lead to weight gain, high cholesterol, and high blood pressure. Eating them often also reduces your appetite for healthy meals.

“When we snack constantly, the body never gets the chance to enter a fasting phase. This means insulin levels—already elevated after a meal—remain chronically high. Over time, this sustained insulin exposure leads to insulin resistance, the root cause of obesity, type 2 diabetes, and metabolic syndrome. The very act of frequent namkeen munching keeps the body’s ‘fat-storing’ switch turned on,” she elaborated.

Do you love namkeen, aka savoury snacks? (Source: Freepik)

Dr Agrawal explained that the typical namkeen combines refined carbohydrates with oil, salt, and additives, making it a perfect recipe for “metabolic confusion.” “Repeated insulin spikes, excess sodium, and trans fats together promote weight gain, dyslipidemia, and inflammation—what I call the ‘salty-savoury obesity cycle’. The more you snack, the more your body craves, and the harder it becomes to break the loop,” he said.

How can you manage cravings?

If cravings do strike, timing is key.

Raj mentioned that the best time to snack is late afternoon or a few hours after lunch, when energy levels dip.

“The ideal windows for a light snack are mid-morning and mid-evening, at least two hours after a main meal. This spacing allows insulin levels to fall before the next food intake, preventing constant stimulation of the pancreas,” said Dr Agrawal.

Choose small portions and pair them with tea or water instead of sugary drinks. Raj’s suggestions for healthier savoury snacks include roasted chana and nuts sprouts, or homemade poha with vegetables. These options give energy, control hunger, and keep blood sugar levels more stable.

Dr Agrawal recommended the following options:

• Roasted chickpeas (chana)
• Puffed rice mixtures with nuts and seeds
• Air-fried makhana (fox nuts)
• Lightly spiced sprouts or boiled legumes

“These options provide fiber, plant protein, and healthy fats that slow glucose absorption and maintain satiety without abrupt sugar surges. Pairing them with unsweetened tea, black coffee, or buttermilk instead of sugary beverages further stabilises the glycaemic load,” said the expert.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.