In today’s world, losing weight and staying fit is often believed to come with a hefty price tag. Gym memberships, healthy snacks, organic groceries, protein supplements, and more can quickly burn a hole in our pockets.

As a result, some people feel guilty about spending so much yet continue doing so, while others opt for cheaper but often ‘unhealthier’ alternatives. If you also feel that the healthier you try to eat, the more you have to spend, you’re not alone.

If you search for this question on the internet, you’ll find various Reddit users with the same concern, sharing their experiences of how ‘healthy’ items often cost more than regular food (which is already expensive—thanks, inflation).

A recent two-year analysis by the Food Foundation found that, for 1,000 calories a day, a basket of healthy food costs more than double that of less healthy options.

That means if you want to get 1,000 calories a day from healthy items like fruit and vegetables, it will cost you more than the same amount of calories from less healthy options, such as ready meals and processed meats. Now, for full disclosure, even though this study compares food prices in the United Kingdom, the situation in India is no different.

Let’s take an everyday example. How many times have you gone to a fast-food chain and ordered your favourite burger? Now, if you’re on a health kick like me, chances are you’ve asked them to replace the regular refined flour buns with wheat ones. But of course, making an unhealthy burger slightly healthier comes at a price—you have to pay extra. In the end, you either end up paying more or decide to skip the wheat bun altogether. But why is there a difference in price?

We tried figuring it out.

The quest for healthy food

India Today spoke to various experts, and they all agreed that eating healthily is important, but such products are often sold at a higher price.

To explore this further, we used third-party apps to compare the prices of ‘unhealthy’ and ‘healthy’ versions of the readily available items like rice, bread, fruits, and juices on platforms such as Swiggy Instamart and Blinkit. We ensured consistency by selecting food items from the same brand wherever possible.

And the results were shocking, to say the least.

1. Brown rice vs white rice

We started with a staple found in almost every household – rice, and compared the two options available: brown and white. At its core, brown rice and white rice differ in nutritional value, texture, and taste. Brown rice is generally considered healthier as it’s less processed and retains more nutrients. However, if you opt for brown rice, 1 kg will cost you around Rs 200, whereas the same amount of white basmati rice will cost you half of that, at Rs 100. This shows a whopping 100 per cent price hike for the two options from the same brand.

2. Brown vs white vs sourdough bread

For the second option, we picked bread, which is also another house staple, especially if you have a busy schedule. When it comes to choosing bread, there are plenty of options, but three of the most common ones are brown bread, white bread, and sourdough bread.

Each has its own texture, taste, and nutritional profile. The healthiest one here is sourdough bread, as it goes through a fermentation process, which makes it easier to digest and improves nutrient absorption. Then brown, and then white due to the presence of refined flour and highly processed nature.

Now, let’s look at the price difference.

For the same brand and quantity (350-400 gm), you would have to pay Rs 30 for white bread, Rs 60 for brown, and Rs 150 for sourdough bread.

3. Snack options

Out of the food that we consume, the most difficult one to quit seems to be our snacking habits. Rat snacking is not healthy, but today in the market there are various options that can be considered as a healthier snack. For this, we compared Makhana, or fox nuts, which is not only natural but is also gaining popularity due to its high nutritional content of protein, carbohydrates, magnesium, potassium, phosphorus, iron, and zinc. Let’s compare its pricing to other readily available snacking options.

For this, a 200 gm packet of makhana will cost you around Rs 500 (Rs 2,500 per kilogram), whereas bhujia, a popular Indian snack that is far from healthy, is sold at just Rs 330 per kilogram (smart snacking? uh, expensive snacking?).

4. Protein/Greek yogurt vs curd

Curd is a staple in many Indian households, known for its creamy texture and probiotic benefits. It is made by fermenting milk with natural bacteria, which helps improve digestion and gut health. But if you want more protein and nutrient value from your curd, protein or Greek yogurt should be your go-to. But how much more expensive is it than your regular curd? Have a look:

A 400-450 gm pack of protein-rich curd will cost you around Rs 325, whereas regular curd is much more affordable, retailing at just Rs 35 (crazy much?)!

4. Fruit juices vs real fruit

After seeing these steep price differences, if you’re sweating and considering quenching your thirst with a healthier option, be prepared—your bank balance won’t be too happy.

For fruit juices, we found a contrasting difference between the ones with high sugar content and the so-called healthier ones. Moreover, the fruit, it seems, is much more expensive!

Take pomegranate, for example. On food delivery apps, 1 kg of the fruit costs around Rs 448 (without discounts). In contrast, 1 litre of ‘pure’ pomegranate juice costs Rs 450, while the processed, sugary version is just Rs 130!

Why so much difference?

The examples can go on and on. Today in the market, the healthier options seem to be more expensive, but technically, it should not. Dietician Kanikka Malhotra tells India Today that “nutritious foods can cost up to three times more than unhealthy options like processed foods and fast food.” The cost disparity is influenced by supply chain issues, climate change, and the marketing of convenience foods over healthier alternatives.

“Those in lower-income brackets often face barriers to accessing healthy foods and healthcare services, leading to a reliance on cheaper, less nutritious options that ultimately increases health risks and associated costs,” she says.

However, experts seem to believe prioritising health can result in long-term financial benefits. Debjani Gupta, a nutritionist and wellness expert from Mumbai, says that while staying healthy does incur expenses, it is a worthwhile investment compared to the cost of medical treatments and hospitalisations resulting from poor health. “The sugar-laden processed food falls cheaper on the pocket than sourcing fresh fruits, vegetables, and unprocessed food—thanks to the food industry that has successfully been able to seep into our lives, palate, and more,” she adds.

Dietician Karuna Chaturvedi from Max Super Speciality Hospital, Noida, further highlights how fitness and wellness expenses, including gym memberships, medical check-ups, and ergonomic furniture, add to the financial burden. She explains, “Preventive healthcare, although cost-effective in the long run, does have a front-end financial cost. However, in the long run, prioritising health will decrease the chances of chronic diseases, saving money on medical treatments and improving the quality of life in general.”

Are there actual practical solutions and alternatives?

The good news? Eating healthy on a budget is possible—it just takes a little planning. Gupta strongly believes in utilising locally grown, affordable produce. “Here comes our traditionally grown millets, variety of rice, lentils, and pulses into play. One does not have to buy quinoa, sourdough bread, etc., which comparatively costs much more,” she suggests.

Chaturvedi also encourages budget-friendly fitness options. “Running, squatting, and push-up exercises are free, and one doesn’t need a membership to a gym since working out outdoors in parks is free,” she points out. However, she warns that while there are free alternatives to staying fit, they require more time and consistency.

Malhotra provides some practical tips for an affordable, healthy diet:

• Affordable protein sources: Lentils, chickpeas, beans, eggs, tofu, paneer, yoghurt, and peanuts offer essential nutrients and are comparably cheaper.
• Complex carbohydrates: Whole wheat roti, oats, sweet potatoes, and fibre-rich millets provide long-lasting energy.
• Healthy fats: Oils such as mustard or groundnut oil ensure good heart and skin health.
• Seasonal fruits and vegetables: Go for buying produce in season, which significantly lowers costs while maximising nutritional benefits.

Additionally, Gupta emphasises the importance of hydration and gut health. “Adequate hydration helps in optimal digestion, absorption, assimilation, and elimination,” she says.

Do you think healthy is the new expensive?