Diet tips: From makhana to moong chips, how healthy are your guilt-free snacks?

Health benefits of makhana: Also known as fox nuts, they're low in calories and high in protein and antioxidants. Soya sticks: Protein-packed and crunchy, with the bonus of being low in fat (Image: Canva)

Have you, like many others, swapped regular potato chips for healthier-sounding options? If you assume that chips made from moong, beetroot, or tapioca are automatically better, pause and think, just because the ingredient sounds healthy, does it mean the whole product is?

With more people looking for better snack choices, the alternative chips have taken over shelves and snack bowls. The real difference lies not just in what goes into the chips, but how they’re made, says Aashutosh Agarwal, Chief Commercial Officer, Zuari International. “Many alternative chips start with nutritious ingredients like lentils, root vegetables, or ancient grains. These provide more fibre, protein, and minerals than traditional chips. But the health factor can quickly fade depending on how they’re processed," he says.

“Snacking, when done right, can support energy levels, digestion, and good health,” says Gunjan Jain, President, the National Dried Fruits & Consumers (India) Council (NDFC[I]). She adds that the shift toward natural, nutrient-dense options reflects a broader move toward conscious, healthier living.

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Swapping traditional deep-fried snacks with air-fried or vacuum-fried options helps keep the calorie count low while maximizing health benefits. Agarwal says that nutrition should never be compromised.

Just because something looks healthy doesn’t mean it is. Added salt, sugar, preservatives, or palm oil can take away from any benefits the base ingredient offers. “Choosing preservative-free, palm oil-free options can make everyday snacking smarter,” adds Agarwal. Packaging may say beetroot or moong, but it's worth checking the fine print. Portion control also matters, suggests Agarwal. “Even nutrient-rich snacks, when eaten mindlessly, can contribute to excess calories,” he suggests.

The experts share a few snack options maybe more wholesome than typical fried chips:

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• Moong chips: Made from moong dal, these are protein- and fibre-rich, good for digestion and sustained energy.
• Beetroot chips: Naturally sweet and full of antioxidants, iron, and potassium.
• Makhana: Also known as fox nuts, they're low in calories and high in protein and antioxidants.
• Soya sticks: Protein-packed and crunchy, with the bonus of being low in fat.
• Oats chips: A heart-healthy pick thanks to fiber and slow-digesting carbs.
• Tapioca chips: Gluten-free and easy on digestion, offering quick energy.
• Millet mix: A mix of grains that supports gut health and provides long-lasting energy.