Mumbaikars love their street food and the beauty of the city being a melting pot of cultures automatically means there is every kind of street food.
From the local vada pav to the samosa, along with jalebis and even dabeli pav, but not without its south Indian delicacies. With a rich history of South Indian food in the city, medu vadas have become a preferred breakfast or snack item that often turns into a meal too for many people in the city.
The Union Health Ministry highlighted the need for people to pay attention to their health and nutrition in street foods like samosas and jalebis some time ago, but many people did not like it. While the access to these snacks is one reason, their love for them is another, but ask Mumbai dietitians about their health quotient, and there’s more to street food than meets the eye, and you it may just be reason you have to consider the health advisory and take it with a pinch of salt.
While the dietitians said samosas, vada pavs, and even jalebis are not particularly healthy, they highlight what you didn’t know about medu vadas.
Health benefits of medu vada
Breaking it down by ingredients, Fauziya Ansari, dietitian at Apollo Spectra in Mumbai shares, “Medu vada is deep-fried, so it is high in oil and calories. This can increase the risk of weight gain and heart issues. When eaten with chutney, it adds extra fat from coconut. With sambar, it increases carbohydrates load, making it heavy for digestion. So, it is better to avoid deep-fried food such as medu vada.”
It is not only Ansari but also Amreen Sheikh, chief dietitian at KIMS Hospitals in Thane, who says there are downsides to frying also adds unhealthy fats apart from the calories. “This can be a problem if eaten too often, especially for those with diabetes, heart disease, or obesity,” she shares.
However, the city-based health expert says there is more to the deep-fried snack. “Medu vada is the fluffy South Indian fritter and a comfort for many. While most people view it as a deep-fried treat, it has some nutritional benefits worth noting. The main ingredient in medu vada is urad dal (black gram), which is a great source of plant-based protein and dietary fibre. Protein helps with muscle repair, keeps you full, and provides steady energy, while fibre promotes digestive health and helps regulate blood sugar. Urad dal also contains essential minerals like iron, magnesium, and potassium. These are vital for maintaining haemoglobin, nerve function, and heart health.”
Can medu vadas be made healthier?
Since medu vadas are fermented before frying, Sheikh says they become easier to digest and improve nutrient absorption. She highlights that fermentation also boosts the gut-friendly bacteria that aid digestion. “When served with coconut chutney, which has healthy fats, and sambar, which is full of vegetables and lentils, a plate of medu vada can provide a good balance of carbohydrates, proteins, and micronutrients,” she adds.
Alternately, Sheikh says shallow-frying can help as Ansari adds that medu vadas can be made healthier by air-frying or baking instead of deep-frying. It can be hard for many to replace the food but if eating healthy is your goal, she adds, “People can substitute them with other interesting options, such as steamed idlis or dhokla, which are lighter and easier to digest. So, choose the food items wisely as per the health goals.”
Medu vada vs dal vada
While it is rich in calories and fats, what is the nutrition content of medu vadas? The city-based dietitian says one medu vada, which is about 100 gm, will be around 300 calories. She explains, “It is loaded with too many carbohydrates, fat, and some protein that comes from urad dal. When eaten along with coconut chutney and sambar, calorie content can become high due to the large amount of fats and carbs. So, beware of the calories.”
Even as medu vadas are popular, the dal vada, a close cousin is often also enjoyed by many people. So, is it better to consume than medu vadas when it comes to healthy eating? “Dal vada, made from chana dal, is higher in protein and fibre than medu vada but is still deep-fried, so it remains calorie dense. A 100-gm serving has around 250–280 calories, with carbohydrates, protein, and moderate amount of fat,” adds Ansari.
If one had to really focus on their health in the long-term, the dietitian says it is best not to eat medu vada. However, if you are outside, then make sure to ask about the type of oil used, how often it is changed, and prefer freshly prepared items to reduce harmful side effects.
On the other hand, Sheikh says if you really enjoy medu vadas but are concerned about health, moderation can help. “It’s fine to enjoy them occasionally as part of a balanced meal. Medu vada is not just a guilty pleasure, it offers some health benefits due to its protein and mineral-rich lentil base. The key is to control portions and choose good pairings instead of overindulging,” she adds.
Medu vada, just like samosa, vada, and jalebi, is deep-fried and calorie dense, reminds Ansari. Eating it frequently is unhealthy and best limited to rare, occasional consumption, especially for those who have to pay attention to their diet. “Eat medu vadas once in 7-8 months for breakfast and try to burn the calories throughout the day by exercising,” she concludes.