For Mumbaikars, the vada pav is an emotion and the quintessential roadside snack that simply cannot be replaced with any other street food. Available for a bare minimum of Rs 12 onwards, the street food encompasses the complete essence of the city’s love for batata vadas and pav.
In fact, even as TasteAtlas featured Mumbai on its list of `100 Best Food Cities in the World` in July, the city`s Vada Pav also made it to the list of `50 Best Sandwiches in the World` showcasing its global reach. It comes from the simplicity of the ingredients and process that often make it easy for many people to start their own stalls, that may make it one of the most popular street foods in the city.
While it is a favourite among the common man, there are many including those focused on their health and fitness who avoid it or eat it on their cheat days. Even as others consume it, Mumbai health experts express need for restrain and caution while still making the most of it.
Health benefits of vada pavs
After samosas along with the jalebi recently came into the spotlight because of an advisory, mid-day spoke to Mumbai dietitians not only about samosas but also about the health benefits of vada pavs. Gulnaaz Shaikh, who is the chief dietitian at KIMS Hospitals in Thane, explains, “Although vada or vada pav is hardly a `healthy` food, it does provide some energy, because at the very least, it contains some carbohydrates from the pav and a bit of protein in the form of the gram flour and potato. However, the cooking process would add a lot of unhealthy fat, particularly if the vendor is reusing oil for frying. So, the overall nutritional value is quite limited.”
On the other hand, Fauziya Ansari, who is the dietitian at Apollo Spectra Hospital, says even though Mumbaikars love vada or vada pav because it is tasty, appealing, and tantalises one’s taste buds, it doesn’t have any health benefits. While it may seem disappointing for lovers of the street food, she further explains, “The vada is deeply fried and difficult to digest. It can cause acidity or even bloating. Vada pav’s pav is often made from refined flour (maida), which offers little nutrition and can spike blood sugar. So, those who eat vada pav frequently can experience inflammation in the body, weight gain, and cholesterol problems. It is better to limit eating vada or a vada pav.”
Keeping emotion aside, Shaikh and Ansari keep health and benefits of the food at the centre. However, Amreen Sheikh, the chief dietitian at Fortis Hospital Mulund, believes there is middle ground in the understanding of whether a vada pav can be healthy or not. She explains, “An authentic vada pav cannot be considered as a “health food”. It does provide some energy and some micronutrients, but deep-fried vada is rich in saturated fat and calories. Pav is made from refined flour which has very little fibre. In short, vada pav is a source of some carbs and vitamins but with high oil content, and little fibre; it`s not something healthy but can be an occasional indulgence.”
Getting innovative with the vada pav
So, how does one continue to enjoy the vada pav frequently without giving it up? The answer lies in making it at home, if you have the time, and if you love experimenting. Sheikh suggests, “Instead of frying, you can air-fry or bake the vada that will reduce the amount of oil and saturated fat. Replace maida-based pav with whole wheat or multigrain buns that are high in fibre and provide necessary nutrients. You can also add vegetables like peas, spinach or beetroot to the potato filling; this would not only bring new flavours but also more vitamins and minerals. Finally, you could use less salt to reduce sodium intake.” While this may seem difficult for loyalists, making these tweaks can be a good start in a healthier direction.
Ansari says you can also replace regular potatoes with sweet potatoes for more fibre and a lower glycemic load. “Using less masala or spice makes it suitable for people with acidity or diabetes. Try to consult the dietitian or a nutritionist and look for healthy options to enjoy it guilt-free,” she adds. On the other hand, Shaikh says if you are open to the idea of changing its form, then you can even wrap it in a multigrain roti. “Add some veggies like lettuce, cucumber, or tomato to boost fibre. If you`re looking for a snack alternative, boiled corn with spices or a small portion of poha with veggies is a better choice.”
Finding hope in street food
Ansari says it will not be possible for the street vendor to cater to the needs of each and every individual as they prepare these things in bulk. It is also why she say eating vada or a vada pav once in six months is still okay, then you can avoid chutneys, make sure the vada is not reheated or re-fried. Try to avoid pav, eat a small-sized vada, or share with someone if you want to cut down calories and just satisfy your taste buds. Try to choose a vendor who has various options for vada stuffing, such as sweet potato instead of potato. While some of you may think this is all possible in an alternate universe, and you cannot let go of anything when expressing your love for vada pavs, the dietitians say you can follow a checklist to help you out.
Here some factors to keep in mind while eating vada pavs:
Check your oil: This is important! Ask if they use fresh oil for frying each day; reusing oil can lead to formation of harmful trans fats
Check if the pav is covered: While it is important to check the oil, it is also equally essential to check if the pav is covered at all times
Observe hygiene practices: Seek out food vendors who use gloves or tongs when handling food and keep cooked ingredients separate from raw ones. If there are no gloves, the vendors should have clean hands and serving utensils
Opt for busy hours: Ensure to purchase during peak hours of the day when food is probably just made, rather than food that’s sitting out and gathering bacteria
Check surroundings: Avoid vendors/carts that are near open drains or where flies cluster; food should be covered properly and not exposed
Chutneys: Ensure chutneys are kept in clean, closed containers and stored well (ideally covered, refrigerated, and kept away from dust/ flies)
Eat a small-sized vada or share with someone: If you want to cut down calories and just satisfy your taste buds
Vendor with unique stuffing: Try to choose a vendor who has various options for vada stuffing, such as sweet potato instead of potato.
“It`s okay to enjoy these snacks once in a while, but a little awareness can go a long way in avoiding tummy issues or long-term health concerns,” Shaikh concludes.