Evening hunger is the most tempting time of the day. After long hours at work or study, the body craves something quick, filling, and flavourful. That is when fried favourites like samosas, spicy namkeen, or a hot vada pav seem irresistible. The problem, as Dr Pal explains, is that these snacks are loaded with refined flour, deep-fried oils, and salt. Eating them occasionally may not harm you, but making them a routine evening habit can take a serious toll on your health.



After 6 pm, the body’s metabolism slows down naturally as it prepares for rest. Heavy fried snacks at this time not only make digestion sluggish but also raise blood sugar and cholesterol levels. Over time, this pattern increases fat storage, weakens metabolism, and raises the risk of obesity, diabetes, and heart disease.



In his recent Instagram post, Dr Pal shared a clear message: avoid deep-fried snacks after 6 pm and replace them with lighter alternatives. His video quickly gained traction because of its practical tone and relatable advice. Instead of simply criticising unhealthy habits, he showed viewers what they could eat instead. This approach makes his guidance more doable in everyday life.

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Healthier evening snacks you can eat instead of fried food




The best part of Dr Pal’s message is that it does not call for deprivation. You can still enjoy flavour, crunch, and satisfaction, just in a healthier way. Here are some of the swaps he recommends that are both tasty and nourishing:

• Samosa s to nuts and dry fruits: A handful of roasted almonds, walnuts, or pistachios paired with raisins or dates gives a perfect mix of healthy fats, fibre, and natural sweetness. Unlike a samosa, these keep you full without making you sluggish.


• Namkeen to popcorn: Air-popped popcorn seasoned with light spices, herbs, or a sprinkle of chaat masala delivers the same crunch and flavour as namkeen but without the heavy oil and excess salt. It feels indulgent but is much lighter on digestion.


• Vada pav to avocado toast: A slice of wholegrain bread topped with creamy avocado, tomato slices, and pepper feels just as filling as a vada pav. The difference is that this snack fuels your body with vitamins, minerals, and fibre instead of empty calories.

These swaps prove that healthy eating can be simple. You just need to keep a few ingredients handy at home, and cravings can be satisfied without guilt.







Why healthy snack swaps are supported by science






The advice Dr Pal shared is strongly backed by nutrition research. Studies show that eating fried and refined carbohydrate-rich foods in the evening can disrupt glucose control, lead to insulin resistance, and encourage fat accumulation. This makes late-night snacking on oily foods one of the hidden contributors to lifestyle diseases in urban India.



By contrast, snacks rich in fibre, healthy fats, and protein provide slow, sustained energy. They keep you feeling satisfied, support digestion, and improve metabolic health. For people working late hours, lighter snacks also prevent the uncomfortable heaviness that fried foods cause. Dr Pal’s Instagram post aligns with these scientific findings, making his advice both practical and evidence-based.







Simple tips to make evening snacks healthier

Changing eating habits is not always easy, but a few strategies can make the process smoother:

• Plan your evening snack before hunger strikes, so you do not grab fried food in a rush


• Stock your kitchen with healthier items like fruits, nuts, seeds, yogurt, and whole-grain bread


• Add protein to every snack, whether through nuts, hummus, or Greek yogurt, to stay full longer


• Keep portion sizes in check and serve food in small bowls instead of eating from large packets


• Hydrate with water or herbal tea to curb cravings that are actually thirst in disguise

These small adjustments make it easier to say no to fried food after 6 pm and stick to better choices.







Benefits of choosing healthier evening snacks




The impact of switching your evening snacks shows up faster than you think. Within a few days, you may notice lighter digestion, improved energy levels, and better sleep. Over weeks and months, the benefits grow even stronger. Healthier evening snacks help in maintaining a healthy weight, supporting heart health, reducing the risk of diabetes, and improving overall metabolism.



It also has a psychological benefit. Knowing that you are feeding your body something nourishing instead of harmful gives you a sense of control and discipline. These positive feelings further encourage you to make healthier choices in other parts of your diet as well.









Dr Pal’s Instagram advice has struck a chord because it is simple and realistic. He is not asking you to give up snacks altogether, only to swap fried and heavy foods with lighter options after 6 pm. The next time you crave a samosa, vada pav, or a packet of namkeen, remind yourself of the long-term risks and try one of his recommended swaps instead.



These small decisions add up over time. By choosing better snacks, you can protect your health, enjoy guilt-free evenings, and feel more energised every day. As Dr Pal’s post reminds us, mindful eating in the evening is not just about avoiding harm; it is about building a healthier lifestyle that supports you in the long run.









Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.










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