How many calories does one Chutney Cheese Toast Sandwich have?

One Chutney Cheese Toast Sandwich gives 206 calories. Out of which carbohydrates comprise 88 calories, proteins account for 32 calories and remaining calories come from fat which is 86 calories.  One Chutney Cheese Toast Sandwich provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view.  Chutney Cheese Toast Sandwich recipe. The Chutney Cheese Toast Sandwich is a buttery and tasty toast that is much-loved by Mumbaiites. It is sold all across the city by roadside food vendors, and is surprisingly easy to replicate at home!

The Chutney Cheese Toast as the name suggests is buttered bread, lined with chutney, sandwiched with cheese and toasted till the cheese melts and mingles with the chutney.

You can use cheese slices or grated cheese to make this recipe, but just ensure that you are generous with the butter to get the authentic texture and taste.

Is Chutney Cheese Toast Sandwich healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients

What's good.

1. Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food. 

What's the problem?

1. Plain flour (maida) : This recipe uses plain flour or maida to make white bread which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients. Read is maida good for you to understand fully.

2. Cheese Slices : They are typically highly processed cheese used in Sandwiches which is not healthy. A better option would be to use paneer, goat cheese, feta cheese or cheese taken from cheese blocks. 

Can diabetics, heart patients and over weight individuals have  Chutney Cheese Toast Sandwich  ?

No, this recipe is not good for diabetics, heart and weight loss. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. This recipe uses plain flour or maida to make white bread which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients

Can healthy individuals have  Chutney Cheese Toast Sandwich ?

No, this is not healthy. You could make the sandwich with whole wheat bread. Whole wheat bread is better choice than white bread made from refined plain flour. Whole wheat bread has more fiber than the white bread, which helps in maintaining weight, blood sugar and blood cholesterol levels. However both the varieties of bread are almost at par in their carb count. So moderation is the key here.

What is a healthy toast or sandwich option to have?

We suggest you try homemade almond bread made without eggs and toast it. A good option is toasted almond bread with avocado which is a perfect gluten free breakfast option.  Whole wheat bread is better choice than white bread made from refined plain flour to make toast like mixed sprouts open toast, oats moong toast , cottage cheese tomato and chutney sandwich or creamy alfalfa sprouts and apple on toast.

Oats Moong Toast

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Chutney Cheese Toast Sandwich is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 206 calories that come from Chutney Cheese Toast Sandwich?

Walking (6 kmph) = 1 hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 27 mins       

Swimming (2 kmph) = 35 mins

Note: These values are approximate and calorie burning differs in each individual.