Craving pakoras this monsoon? Here's what nutritionist wants you to know

The arrival of the monsoon brings relief from the scorching summer heat, fresh greenery, and the soothing sound of rainfall. But for many people, it also brings an almost automatic craving for hot tea, crispy pakoras, roasted corn, spicy Maggi, samosas, and other comfort foods. Social media fills up with pictures of rainy-day snacks, cafes become busier, and families gather over cups of chai.

Many people believe that the rainy weather makes the body "need" these foods. However, according to health experts, the truth is quite different. The monsoon does not suddenly increase your body's requirement for fried or sugary foods. Instead, these cravings are largely influenced by the brain, emotions, memories, and environmental cues that become stronger during the rainy season.

Dr Shruti Samarth, Clinical Dietitian at Inamdar Multispeciality Hospital, Pune, explains that our food choices during the monsoon are shaped more by psychology than by nutrition.

The smell of wet earth, cooler temperatures, dark clouds, and the sound of rainfall create a comforting atmosphere that reminds many people of childhood memories, family gatherings, school holidays, or relaxing evenings with loved ones. Over time, the brain learns to associate rainy weather with specific foods, making those cravings feel stronger every year.

RAIN TRIGGERS MEMORIES MORE THAN HUNGER

The first shower of rain often brings a wave of nostalgia. For many Indians, monsoon memories include hot chai, pakoras, roasted bhutta, homemade snacks, and family conversations by the window.

Experts say these repeated experiences train the brain to connect rainy weather with comfort and pleasure. Whenever similar weather returns, those memories are activated, making us crave the foods linked with them.

These cravings are not necessarily a sign that the body needs extra calories. Instead, they are emotional and sensory responses created over years of habit and positive experiences.

WHY COMFORT FOODS FEEL SO SATISFYING

Comfort foods are usually rich in refined carbohydrates, salt, and fat. These ingredients make food taste highly enjoyable and provide quick sensory satisfaction.

Warm foods also feel especially comforting during cooler weather. A steaming cup of tea or a bowl of hot noodles creates a feeling of warmth that many people find relaxing.

Experts also point out that rainy days often reduce outdoor activities. Many people spend more time indoors, work from home, or increase their screen time. Boredom, stress, or simply having easy access to snacks can lead to frequent eating even when there is no real hunger.

Before reaching for another snack, experts recommend asking you a simple question:

"Am I actually hungry, or am I looking for warmth, comfort, or a short break?"

This small pause can help prevent unnecessary overeating.

YOU DON'T HAVE TO GIVE UP YOUR FAVOURITE SNACKS

The good news is that enjoying comfort food occasionally is perfectly fine. Healthy eating is not about avoiding favourite foods completely, it is about eating them in moderation.

Instead of repeatedly eating fried snacks throughout the day, experts suggest planning a small portion and balancing it with healthier options that provide protein and fibre. These foods keep you fuller for longer while satisfying your cravings.

Some healthier monsoon snack ideas include:

• Roasted chana
• Roasted makhana (fox nuts)
• Peanuts
• Corn chaat
• Sprouts chaat
• Dhokla
• Besan chilla
• Homemade vegetable sandwiches
• Homemade poha

If you enjoy pakoras, preparing them at home using vegetables is a better choice than buying them frequently from outside. Air-frying or baking can reduce the amount of oil used, but experts remind people that portion size still matters.

MONSOON ALSO BRINGS HIGHER FOOD SAFETY RISKS

The rainy season is not only about cravings, it is also a time when food hygiene becomes extremely important.

High humidity and warm temperatures create conditions where bacteria and other germs can grow more quickly. Foods left uncovered or stored improperly may spoil faster, increasing the risk of stomach infections and food poisoning.

Experts advise choosing freshly prepared hot meals whenever possible.

Extra care should be taken with:

• Cut fruits
• Dairy products
• Meat and seafood
• Leftover cooked food
• Street food that has been left uncovered

Leftovers should be refrigerated soon after cooking and reheated thoroughly before eating. Drinking safe water, washing fruits and vegetables properly, and maintaining hand hygiene are equally important during the rainy season.

PEOPLE WITH HEALTH CONDITIONS SHOULD BE MORE CAREFUL

While occasional treats are unlikely to harm healthy individuals, people living with diabetes, high blood pressure, kidney disease, acidity, or frequent digestive problems should be more cautious.

Fried foods, sugary tea, salty snacks, and heavily processed foods can worsen these conditions if eaten regularly. Choosing balanced meals with plenty of vegetables, protein, and whole grains can help manage both cravings and overall health.

ENJOY THE RAIN WITHOUT OVEREATING

Monsoon is meant to be enjoyed, and food is naturally a part of the season's charm. There is nothing wrong with enjoying a cup of chai or a plate of pakoras once in a while. The key is to understand why these cravings happen and make mindful choices instead of eating out of habit.

By recognising the difference between emotional cravings and true hunger, choosing healthier alternatives, practising portion control, and paying attention to food hygiene, you can enjoy all the comforts of the rainy season without compromising your health. After all, the best monsoon memories are made not just by what's on the plate, but by the people, conversations, and moments shared while the rain falls outside.