What Are the Disadvantages of Bhel Puri?

November 28, 2025 •

4 min read

According to a 2015 study on street food vendors, many did not adhere to proper hygiene standards, which highlights one of the disadvantages of Bhel Puri, especially from unprepared stalls. While this popular snack is celebrated for its flavor, it comes with several potential health and quality drawbacks to consider.

Quick Summary

Bhel Puri can pose risks due to its high glycemic index from puffed rice, excess sodium and sugar in condiments, unhealthy fats from fried toppings, and unhygienic preparation from street vendors.

Key Points

High Glycemic Index: Puffed rice in Bhel Puri can cause rapid blood sugar spikes, which is a significant concern for those managing diabetes.
Excessive Sodium and Unhealthy Fats: Many versions contain high levels of salt and saturated fats from fried ingredients, which can negatively impact heart health and contribute to weight gain.
Poor Hygiene in Street Food: Bhel Puri from street vendors often carries a risk of bacterial contamination due to unsanitary preparation methods and contaminated water.
Lacks Essential Nutrients: The snack is predominantly simple carbohydrates and can be low in protein and micronutrients if not enhanced with healthy additions.
Risk of Digestive Discomfort: Overconsumption of the refined carbs and spicy chutneys can lead to bloating, acidity, and other gastrointestinal issues.
Limited Freshness: To maintain its crunchy texture, Bhel Puri must be eaten immediately after preparation, unlike more shelf-stable snacks.

Bhel Puri, the iconic Mumbai street snack, is a mix of puffed rice (murmura), crispy fried snacks (sev, papdi), chopped vegetables like onions and tomatoes, and tangy tamarind and spicy green chutneys. Its appeal lies in its symphony of textures and flavors—sweet, tangy, salty, and spicy all at once. However, for all its deliciousness, the ingredients and preparation methods, especially those of street-side vendors, can present several health and quality disadvantages.

Potential Health Drawbacks of Bhel Puri

The most significant drawbacks of Bhel Puri are often related to the ingredients themselves and the manner in which they are prepared.

High Glycemic Index and Blood Sugar Concerns

Puffed rice, the primary ingredient, has a high glycemic index (GI), scoring around 90. The GI measures how quickly a carbohydrate-containing food raises blood glucose levels. A high GI food like puffed rice causes a rapid and sharp spike in blood sugar, followed by a subsequent crash. This can lead to intense hunger shortly after eating and is particularly concerning for individuals with diabetes or those trying to manage their blood sugar levels.

Excess Sodium and Saturated Fats

Roadside and pre-packaged Bhel Puri versions often contain excessive amounts of sodium and unhealthy fats. The sev, puris, and other crunchy elements are often deep-fried, increasing the saturated fat content. The salt in the chutneys and seasonings can contribute to a high overall sodium intake, a risk factor for high blood pressure and other heart-related issues.

Low in Essential Nutrients

While fresh vegetables add some fiber and vitamins, Bhel Puri is fundamentally a snack with a poor nutritional profile. The primary caloric contribution comes from simple carbohydrates and fats, providing insufficient protein and essential micronutrients. Relying on it as a significant part of your diet can lead to nutritional deficiencies over time.

Digestive Issues and Bloating

Overconsumption of Bhel Puri, especially due to its high carbohydrate content, can lead to bloating and other digestive discomforts. Some individuals may experience gastritis or increased acid production, particularly with the tangy and spicy ingredients, leading to a feeling of unease.

Risks Associated with Street Food Preparation

The preparation environment and handling practices of street food vendors introduce another layer of risk.

Poor Hygiene Standards: Many street food stalls lack proper sanitation. A study on vendor hygiene practices highlighted issues such as unwashed vegetables, food stored in open containers, bare-hand food handling, and reusing oil. This creates a high risk of bacterial contamination from sources like E. coli or S. aureus.
Contaminated Water: The water used for preparing the chutneys or washing ingredients may not be potable, which can introduce harmful bacteria and parasites. This is a major cause of foodborne illnesses.
Repeatedly Reused Oil: Vendors sometimes reuse the same oil for frying sev and puris multiple times. This practice increases the saturated fat content and can produce harmful compounds.

Comparison: Homemade vs. Street-Side Bhel Puri


Feature	Homemade Bhel Puri	Street-Side Bhel Puri
Control over Ingredients	Full control over freshness, quality, and quantity. Can choose healthier alternatives like roasted snacks and fresh produce.	Little to no control. Ingredients may be of lower quality, not fresh, or contain additives.
Hygiene	Guaranteed high hygiene standards during preparation and handling.	Potential for poor hygiene, including contaminated water, inadequate hand washing, and unsanitary utensils.
Sodium/Sugar	Can be controlled by making chutneys at home with less salt and sugar.	Often excessive, with high levels of salt and sugar in mass-produced chutneys and fried components.
Fat Content	Significantly lower fat content by choosing roasted puffed rice, baked `papdi`, and less oil.	Higher fat content due to deep-fried `sev` and other elements.
Freshness	Prepared and consumed immediately, ensuring maximum freshness.	Can be less fresh, with ingredients sitting in open containers for long periods.

How to Mitigate the Disadvantages

For those who love Bhel Puri but want to avoid its drawbacks, preparing it at home is the best solution. Control over ingredients and hygiene allows you to create a healthier, safer version. Consider these tips:

Use air-popped or baked puffed rice and avoid deep-fried sev and papdi.
Make your own chutneys at home using fresh, clean ingredients and less sugar or salt.
Load up on fresh, washed vegetables like cucumbers, carrots, and sprouts for added fiber and nutrients.
Add a protein source like boiled chickpeas or roasted peanuts to increase satiety.
Practice portion control to avoid excessive caloric intake and blood sugar spikes.

Conclusion

While Bhel Puri is a flavorful and satisfying snack, it is crucial to recognize its potential disadvantages. The high glycemic index of puffed rice, combined with excess sodium, unhealthy fats from fried toppings, and the potential for unsanitary street-side preparation, all pose health risks. The key takeaway is that moderation and mindful preparation are essential. Making a homemade version of Bhel Puri with fresher, roasted ingredients can allow you to enjoy its delightful flavors without compromising your health. The World Health Organization provides valuable resources on food safety and the risks of consuming unsafe food, which further emphasizes the importance of good hygiene practices.

Frequently Asked Questions

Bhel Puri is not ideal for people with diabetes due to its main ingredient, puffed rice, which has a very high glycemic index and can cause sharp blood sugar spikes. The sweet chutney can also add unnecessary sugar.

Excessive consumption can contribute to weight gain, especially with street-side or packaged versions that use deep-fried sev, papdi, and high-sugar chutneys. However, a homemade version with less oil and more vegetables can be part of a balanced diet.

Risks include contamination from poor vendor hygiene, unwashed vegetables, unsanitary water used in chutneys, and repeated reuse of frying oil. This can lead to various foodborne illnesses.

Bhel Puri primarily consists of simple carbohydrates from puffed rice and is often low in protein, healthy fats, and many essential micronutrients. Unless enhanced with additions like sprouts, it lacks a balanced nutritional profile.

Yes, overeating Bhel Puri, which is rich in simple carbs and often spicy and tangy, can lead to digestive issues like bloating, acidity, and discomfort for some people.

The fried sev and puris in Bhel Puri increase the saturated fat content, which is unhealthy in large amounts and can contribute to weight gain and heart problems.

To make a healthier version at home, use air-popped puffed rice, reduce or omit fried components like sev and papdi, use fresh and clean vegetables, and control the amount of salt and sugar in your homemade chutneys.