Experts Advise Light Cooking and Balanced Portions for Navratri Fasting

Experts say lighter cooking methods and modest servings during Navratri fast can cut the chance of weight gain, acidity, sluggishness and sudden energy drops. Deep‑fried kuttu pooris, pakodas, sabudana vadas and other oil‑laden snacks are common on festival tables, but the extra fat and starch raise calories and may irritate the stomach, notes dietician Nashra Gufran of Shalby International Hospital, Gurugram. She adds that breaking a long fast with a large carbohydrate‑rich plate can spike blood sugar and insulin, followed by heaviness, sleepiness or renewed hunger. Chef Harpal Singh Sokhi warns that many people over‑rely on fried items. He recommends air‑frying, baking or cooking on a tawa with just a dab of ghee instead of deep‑frying. Roasting makhana, steaming vegetables and serving fresh curd‑based sides are also suggested. Nutritionist Neha Ranglani advises measuring the oil used for sautéing and avoiding the reuse of frying oil. Adding protein can balance the meal. Sokhi suggests pairing staples with paneer, nuts, seeds, tofu or plant‑based yoghurt. Gastroenterologist Dr Amit Mittal of Marengo Asia Hospitals, Gurugram, stresses portion control: keep the plate colourful but not overloaded.

Context

Navratri fasting traditionally limits grains and meat, leading many to rely on fried flours and starchy snacks. Switching to lighter preparations and adding protein helps maintain steady energy and easier digestion throughout the nine‑day celebration.