Health benefits of Gujiya: Gujiya is the one sweet indulgence that every Indian keeps returning to for a delicious treat. It is a celebrated sweet snack made during the festival of colors, Holi. This dessert is also known for its high-caloric content, as it is rich in calories due to its deep-fried and sugary nature. But apart from that, Gujiya can also be nutritious if consumed in the right and mindful way. Yes, you heard that right: the ingredients present in the Gujiya can actually be beneficial for your health.
Therefore, in this article of TheFitInside, we are going to break down the health benefits of Gujiya, and how you can enjoy this wholesome snack without feeling guilty.
Note: The content in this article from TheFitInside is for informational purposes only and is not intended to offend any religious beliefs or lifestyle choices.
Health Benefits of Gujiya: Understanding Its Variations
Having an understanding of what we put into our bodies is crucial for maintaining a healthy lifestyle. It’s not just about empowering us to make better choices but also about helping us maintain the right balance of nutrients that fuel our bodies. To fully appreciate the health benefits of Gujiya, it’s important to first examine its calorie content and overall nutritional profile. So, before diving into the benefits, it’s essential to explore the different types of Gujiya to break down their caloric values.
In Indian households, you can find dozens of variations of Gujiya based on different regions, tastes, and cultural preferences. However, we will focus on the four major and most popular ones:
| Sugar-Dipped Gujiya | This is a common type of Gujiya that you’ll find in sweet shops. It is dipped in sugar syrup after being made and has a higher sugar content than any other type of Gujiya. |
| Baked Gujiya | This version has recently come into the limelight, especially after chefs on YouTube started posting about it. Baked Gujiya is not deep-fried, which makes it a great option for those on a diet, as it is lighter in calories. |
| Dry Fruit Gujiya (Mawa Gujiya) | Mawa Gujiya is the “classic” and timeless Gujiya of Indian households. It is filled with mixed dry fruits and milk solids, making it rich in nutrients and a good choice for a healthier indulgence. |
| Whole-wheat Gujiya | The outer layer of this Gujiya is made with whole wheat instead of refined flour, which makes it a more nutritious option, especially if you’re watching your diet. |
Apart from these, you can also find several other variations of Gujiya. Some of them include Bhang Gujiya, Apple Gujiya, Coconut Gujiya, and more—a photo story by the Times of India (TOI) has already covered them. Now that we’ve explored the different types of Gujiya, let’s explore the health benefits of Gujiya.
The Caloric Effect of Gujiyas
Gujiyas, no matter the kind, are absolutely heavenly in taste but also quite high in calories. If you’re wondering how many calories are in a Gujiya, let this article spill the beans for you. An average Gujiya made in an Indian household can range anywhere from 250 to 400 calories. This number can vary depending on its type, the ingredients used, and its size. The calories in Gujiya primarily come from sugar or jaggery, ghee, flour, milk solids (khoya), and the oil used for frying.
According to an article on Onlymyhealth, here’s a breakdown of the calories in Gujiya:
- Fat: 16.74 grams
- Carbohydrates: 69.19 grams
- Protein: 4.58 grams
So, in simple terms, when you’re consuming one Gujiya, you’re having a snack with 62% carbohydrates, around 34% fat, and just about 4% protein.
Perks and Health Benefits of Gujiya
Let’s be honest; we never thought that this Holi treat could actually be good for our bodies if consumed in the right way. Well, the truth is simple: The ingredients used in Gujiyas make it a healthy treat, but again, knowing the balance is important. We’ve all heard that excess of anything can be bad, and the same goes for Gujiyas. Ingredients such as dry fruits and milk solids are the backbone of Gujiya, making it not just a dessert but also a guilt-free snack.
Here’s a breakdown of the health benefits of Gujiya that you can avail:
Healthy Fats for Your Body
Dry fruits, including walnuts, almonds, cashews, and others, are high in healthy fats, which are beneficial for your hair, skin, blood cholesterol levels, heart, and more. They improve the texture of your hair and skin while supporting various bodily functions. These dry fruits also contain powerful antioxidants that help reduce inflammation and strengthen your body’s ability to fight diseases.
Pro tip: Just make sure the Gujiyas you eat are rich in dry fruits and feel free to adjust the number of different nuts according to your preference.
Provides You With Energy
The sugar or jaggery used in Gujiya to make it sweet acts as a quick energy source for your body. If you’re feeling exhausted or just need a treat to boost your energy, you can definitely go for one or two Gujiyas. Furthermore, other nutrients like fats and protein provide slow-releasing energy, helping you maintain your energy levels without crashing.
Pro tip: Replace regular sugar or sugar syrup with jaggery or honey when making Gujiyas to avoid an early energy crash.
Can Be Beneficial While Bulking
If you’re on a bulk, tired of consuming those extra-large calories for your gains, and still not reaching your goal, then congratulations—Gujiya could be a boon for you. The calories in Gujiya can help you gain weight, especially if you’re skinny, trying to gain weight, or simply working to meet your daily caloric intake.
Pro tip: Add one or two Gujiyas to your diet if you’re skinny or trying to gain weight, but remember to eat mindfully and keep track of all the calories you’re consuming.
Packed with Minerals and Vitamins
Gujiyas, especially mawa gujiya, are packed with many vitamins and minerals, such as Vitamin E, Vitamin A, iron, calcium, and more. These vitamins and minerals help benefit your eyes and skin and provide anti-inflammatory properties in your body while protecting your cells from damage. The key ingredients responsible for these health benefits are nuts, milk solids, and ghee.
Pro tip: Opt for mawa gujiya instead of other types, and consider adding different nuts like pistachios, almonds, and walnuts to increase the amount of these nutrients.
Enhances Bone Health
The milk solids (khoya) and ghee present in your Gujiyas are generally high in calcium, which is great for your bones. As we all know, dairy products are known for their ability to promote healthy and strong bones. These nutrients can help prevent bone-damaging conditions like osteoporosis. Furthermore, the magnesium present in the nuts aids in calcium absorption, promoting better bone health.
Pro tip: Make sure to add a good amount of khoya and fry it in ghee for enhanced calcium benefits. You can also add more nuts and seeds, like chia seeds or flaxseeds, for improved bone health, as they are rich in calcium and magnesium.
These are just a few health benefits of Gujiya—the list, however, goes on. But before binging on Gujiyas, don’t forget the magical words: moderation is key. So, beware of overeating; instead, enjoy them as a healthy cheat snack or your go-to treat when you have a sweet craving.
Wrapping Up With Bonus Tips!
There’s no better time to eat Gujiyas than now, as the festival of colors, Holi, is around the corner. Also, when enjoyed in moderation, the health benefits of Gujiya are plentiful—it provides healthy fats, boosts energy levels, supports heart health, and improves digestion. The secret lies in the quality of its ingredients: dry fruits, milk solids, and ghee, each of which contributes essential nutrients to the body.
If you’re diabetic or following a no-sugar diet, it’s best to avoid Gujiya, as calories in gujiya may disrupt your health or interfere with your dietary goals. However, if you have no such restrictions, remember that the next time you reach for this festive sweet, you can indulge without guilt, knowing that the health benefits of Gujiya go beyond its delicious taste. Enjoy it as part of a balanced lifestyle, and experiment with healthier variations to maximize its benefits.
