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Copyright © 2025 Foodies Only
6 Min
03/10/2025
In India, fasting is not just about skipping food, but holds a great deal of value that one may not initially consider. The tradition is tied to discipline, devotion and feeling energised. This article explores the foods you can have on Karwa Chauth that will not compromise your health, nutritional intake, and keep you hydrated throughout the day. Dive deeper to know more.
In Indian traditions, fasting, also known as vrat or upvas, is not only a religious practice but also a means of body detoxification and overall well-being of both body and soul. If you look at the festivals that require fasting, you will notice that they typically occur during a transition from one season to the next. For example, Sawan falls when there is a transition from summer to monsoon, Navratri falls when we transition from monsoon to winter, and similarly with Karwa Chauth. This proves that fasting helps us and our gut adapt to changing seasons and weather conditions. Ancient Ayurvedic texts describe fasting as a way to detoxify the body, sharpen the mind, and channel spiritual energy.
However, today, fast food menus are becoming more elaborate, with most options often being fried, sweet, and heavy on the stomach. For example, sabudana vadas are fried in oil, sweets are made with refined sugar, and potatoes, which are high in starch, form an important part of the vrat thali. These foods are delicious, but they often defeat the purpose of fasting, which requires consuming light food and practising self-control.
Nutrition experts also suggest that light, high-fibre, and protein-rich foods can help maintain energy levels while still respecting ritualistic boundaries. Ingredients like amaranth (rajgira), fox nuts (makhanas), fresh fruits, and dairy not only align with fasting rules but also provide essential nutrients like magnesium, calcium, and antioxidants. Read this article to learn how to incorporate modern fasting foods that are healthy, light, and follow vrat rules.
Makhanas are an age-old fasting staple, but instead of deep-frying them, try dry-roasting with a pinch of rock salt and ghee. Makhanas are low in calories, high in protein, and a good source of antioxidants. According to the Indian Journal of Traditional Knowledge, makhanas also support cardiovascular health, making them a far better option than fried chips or namkeens, often used as fast snacks.
The common name for Amaranth is Rajgira, which is widely used during fasts. Rajgira laddoos and chikkis are popular fasting sweets, but amaranth can also be used to make porridge or khichdi. Amaranth can also be used to make rotis, which can be consumed with light aloo sabzi or dahi. Amaranth is naturally gluten-free, rich in iron and calcium, and contains all nine essential amino acids. A study in the Journal of Food Science notes its high protein digestibility, making it an excellent fasting grain that leaves you full without heaviness.
Sabudana is almost synonymous with fasting, but the typical vadas and khichdi turn it calorie-heavy. One hack that makes it lighter is sabudana thalipeeth (flatbread) with minimal ghee, or steam sabudana idlis. This reduces oil intake drastically while maintaining the familiar texture and comfort. Pair with peanut chutney for an extra protein boost.
Hydration is key during fasting, especially when you are avoiding grains or cooked meals. Instead of sugary sherbets or packaged fruit juices, fresh coconut water provides electrolytes, potassium, and natural sweetness. Studies show that coconut water can help maintain hydration levels comparable to those of sports drinks, but without the added sugar. Coconut water provides you with enough energy without added sugar, keeping your fast balanced and nutritious.
Fasting is the perfect time to let fruits take centre stage. Bananas, papayas, apples, and pomegranates are easy to digest and provide a quick source of energy. You can also pair them with soaked almonds, walnuts, or dates, which ensures a healthy intake of glucose and prevents energy crashes.
Fasting does not need to be overly exhausting or burdensome. You need to select the correct ones, which are light and rich in nutrients. By swapping fried snacks for roasted ones, starchy fillers for protein-rich grains, and sugary sherbets for natural hydration, fasting becomes a practice of balance, and tradition meets health. Make your fasting balanced and healthy this Karwa Chauth, emphasising the belief that fasting is never to clog the body but to cleanse and energise it.
