Is Indian Food Healthy? Discover the Surprising Benefits and Hidden Risks!

Indian cuisine, celebrated for its vibrant colors, aromatic spices, and rich flavors, presents a diverse culinary landscape. While often enjoyed in restaurants where dishes can be indulgent and rich, traditional Indian recipes emphasize a wealth of nutrients through the use of whole grains, legumes, vegetables, and spices. This article delves into the health aspects of Indian food, exploring its ingredients, preparation methods, and the balance between healthy and less healthy options. Much of Indian culture focuses on wellness through the body, and Ayurveda, an ancient system of medicine that originated in India, emphasizes the importance of a balanced diet and lifestyle to promote overall health and well-being.

The Foundation of Healthy Indian Cuisine: Key Ingredients

The healthiness of Indian food largely stems from its core ingredients. These components provide essential nutrients and contribute to overall well-being.

Whole Grains

Whole grains are a vital part of Indian cuisine, with a rich history dating back thousands of years. They are also an essential component of a healthy and balanced diet, and Indian cuisine is rich in a variety of them. Commonly used whole grains include whole wheat, millet, sorghum, and rice, often appearing in staples like roti, dosa, idli, or biryani. These grains are packed with fiber, B vitamins, and minerals, supporting sustained energy and healthy digestion.

Legumes

Legumes like lentils, chickpeas, and kidney beans are dietary mainstays, offering excellent sources of plant-based protein, fiber, vitamins, and minerals. They are a healthy addition to any meal, reducing the potential risk of chronic diseases such as heart disease, diabetes, and even cancer. Dishes with dal, or lentils, are a good source of protein, fiber, and complex carbohydrates.

Vegetables

Most Indian dishes include a variety of vegetables, like spinach, cauliflower, eggplant, and bell peppers. Many of these weren’t originally grown in India but were introduced to India by Portuguese or British colonists. However, they have become an integral part of Indian cuisine and fill many dishes. The colorful and flavorful array of vegetables easily integrates into a wholesome meal, boosting immunity, supporting gut health, and reducing disease risk.

Spices

Spices are a crucial part of Indian cuisine, adding not only flavor but also nutritional benefits. They are a crucial part of Indian cuisine, adding not only flavor but also nutritional benefits. Turmeric, ginger, garlic, cumin, and chili peppers are just a few examples. By incorporating a variety of these spices into your meals, you not only add a burst of flavor but also have the potential to reap additional nutrients and health benefits.

Dairy Products

Dairy products like milk, yogurt, and cheese are commonly used in Indian cooking. Yogurt, also known as “curd,” has been a staple in Indian cuisine for centuries and has been used as a cooling agent to balance the heat of spices. It is commonly used as a base for chaat dishes, sauces, and marinades, and as a side dish to accompany spicy meals. Raita, a yogurt-based side dish, is a popular accompaniment to biryanis and other rice dishes. Chaach is a type of yogurt-based drink that’s popular in India. It’s made by mixing yogurt with water, spices, and salt. Chaach can help promote the health of your digestive system, thanks to the probiotics in yogurt.

Protein Sources

Indian cuisine offers a variety of protein-rich options that can be incorporated into your diet. Protein is an essential nutrient that plays a crucial role in building and repairing healthy tissue in the body. Eating the right amount of protein can help support your immune system by promoting cell growth and regeneration. These include meat and poultry like chicken, lamb, and goat, as well as fish, dairy products, and legumes.

Healthy Preparation Methods

The way Indian food is prepared significantly influences its healthiness. Traditional Indian cooking often involves methods that preserve nutrients and minimize unhealthy fats.

Tandoor Cooking

Chicken tandoori gets its name from tandoor, a thick clay or stone vessel it’s cooked in. You also can order tandoori fish and lamb, which are seared at high temperatures from fire, charcoal, or a gas flame. Much like grilling, all the flavor comes from the meat and marinade, not oils or other unneeded fats. In Hindi, “tandoor” means “clay oven”. Chicken tandoori is chicken that’s been marinated in yogurt and spices, then cooked in a tandoor. This cooking method brings out a rich flavor without needing too much oil or butter.

Family-Style Serving

In many Indian households, meals are traditionally served family-style, with multiple dishes placed in the center of the table for everyone to share. For maximum benefit, you should still be mindful of your portion sizes, as some dishes can be calorie-dense, thanks to butter and ghee.

Plant-Based Options

Indian cooking offers vegetarian and vegan options, which can be an excellent choice for those following a plant-based diet.

Healthy Indian Dishes to Embrace

Navigating the extensive Indian menu can be easier with a guide to healthier choices. Here are some dishes that stand out for their nutritional value:

Dishes With Dal: In Hindi, “dal” means lentils or a meal made from them. Either way, those tiny beans are packed with protein, fiber, vitamin B6, and folate. Choose dal in tomato-based sauces over creamy ones to keep down the fat. Daal, a type of Indian lentil soup, is loaded with fiber and other nutrients that are good for gut health.
Chicken Tandoori: It’s red. It’s charred. It’s one of the most familiar Indian dishes.
Raita: Raita is a yogurt-based dish that’s often served as a side or condiment. It can be made with cucumbers, tomatoes, onions, and other vegetables. Adding raita to your meal helps increase the nutrient and antioxidant content. Raita, a yogurt-based dish, is also good for gut health.
Aloo Gobi: This potato and cauliflower dish is a staple of Indian cuisine. It’s typically made with spices such as ginger, garlic, turmeric, and cumin. These spices have anti-inflammatory properties that may help protect against chronic diseases such as heart disease and cancer. This may not be the sexiest dish on the Indian buffet. You might skip right past it on your way to chicken tikka masala and basmati rice. But this potato-and-cauliflower combo gets high marks for taste and heart healthiness, especially with all that turmeric, ginger, garlic, and cumin in the mix.
Kebabs: Meat + spices + grill = pure protein. Top it with a tomato chutney and opt for brown or whole grain rice instead of pilaf.
Chilla: Chilla is the breakfast lover’s answer to pancakes This dish is made with chickpea flour, spices, and vegetables. As a low-carb breakfast option, chilla can help you control your blood sugar levels and avoid midday energy crashes.
Jalfrezi: Jalfrezi is a stir-fry made with vegetables and spices. It’s a quick and easy way to get your daily dose of vegetables.
Masala Bhindi: Bhindi, also known as okra, is a popular vegetable in India. It’s often cooked with onions, tomatoes, and spices to create a flavorful dish.
Baingan bharta: This eggplant dish is a favorite in Indian households. It’s made by roasting or grilling eggplant, then mashing it with onions, tomatoes, and spices.
Idli: Idli is a traditional South Indian dish that’s made by steaming fermented rice and lentil batter. It’s a good source of protein, fiber, and complex carbohydrates.
Chaach:
Dhokla: Dhokla is a steamed cake that is made with chickpea flour. It’s a good source of protein and fiber, both of which are important for keeping you feeling full and satisfied throughout the day.

Less Healthy Indian Dishes to Moderate

While Indian cuisine offers numerous healthy options, some dishes are higher in fat, calories, and refined carbohydrates. Moderation or mindful substitutions can help maintain a balanced diet.

Samosas: These portable pockets are the ultimate Indian street food snack. Samosas are filled with veggies -- potatoes, onions, carrots, and peas. So what’s the worry? All the healthy stuff is folded into a carb-heavy pastry shell or wonton skin, then deep fried in bubbling fat. A samosa is a fried pastry filled with potatoes, peas, and other vegetables. While it may be tempting to eat more than one of these fried delights, they’re high in unhealthy fats and calories.
Naan: Naan is to Indian food what fries are to burgers -- they just go together. And like those fluffy spuds, this soft flatbread has little nutritional value. Most naan recipes call for Greek yogurt to give it that airy texture. But that’s more than offset by less healthy ingredients like white flour, sugar, and oil. Naan is a type of flatbread that’s often served with Indian food. It’s made with white flour, which is refined and lacking in nutrients. Eating too much naan may contribute to weight gain or spikes in blood sugar levels. Naan isn’t unhealthy, but it can be high in calories and carbohydrates. Naan bread is made with wheat flour, yeast, water, and sometimes yogurt or milk. The main reason naan may be considered unhealthy is due to the added ghee (clarified butter) or oil that is used during the cooking process. Naan can still be enjoyed in moderation as part of a balanced diet.
Pakoras: The name is exotic. But “pakoras” is just code for “fried vegetables.” Pieces of eggplant, potato, spinach, or cauliflower are dipped in batter, then take a quick bath in lots of hot oil. Skip ‘em for dine-in or delivery. You can make a healthier version at home with chickpea flour and baking instead of frying. Pakora is a popular snack made by coating vegetables in chickpea flour and frying them.
Saag Paneer: We know what you’re thinking: Saag paneer is full of spinach. What’s unhealthy about that? The problem is the cubes of paneer, or Indian cheese. Some chefs up the fat factor by frying the dish in ghee, or clarified butter. Still others add cream and yogurt at the end for velvety texture. Lighten the dish at home and swap the paneer for tofu. Don’t let the spinach fool you, this dish is high in calories and fat. The cheese adds unhealthy saturated fats to the dish. Whole milk or cream is also often used, which further increases the fat and calorie content.
Butter Chicken: Butter chicken is a popular Indian dish that is made with chicken that’s been cooked in a tomato-based sauce. While butter chicken may be delicious, it’s also high in unhealthy saturated fats, which increase the risk of cardiovascular disease.
Pappadam: In northern India, this lentil flour bread is flame roasted. and pretty much everywhere else, it’s deep fried. Resist the urge to devour them before your meal arrives. Or crunch your way through just a couple, maybe with a little mint chutney on top. Pappadam is a type of fried flatbread that’s popular in India. It’s made with white flour and often served as an appetizer. As with other fried foods, pappadams are high in unhealthy fats and calories.
Gulab Jamun: These golf ball-sized desserts coated in sticky liquid aren’t good for your diet game. Gulab jamun are a mixture of milk, sugar, and ghee that’s deep fried and plopped in rose water syrup. If you crave something sweet after an Indian meal, go for kheer, or rice pudding topped with fruit. Gulab jamun is a popular Indian dessert that is made with fried dough balls that are soaked in sugar syrup. While they may be small, these sweet treats pack a lot of calories and sugar. They’re also high in unhealthy fats.
Chicken Tikka Masala: It’s one of the most-ordered entrees at Indian joints. But like many Indian dishes that were originally low fat, the modern recipe for chicken tikka masala is anything but. An average portion has whopping 1,249 calories and 90.8 grams of fat. A lot of that comes from the ghee and heavy cream.
Lamb Rogan Josh: It’s not a creamy sauce that amps up the fat-o-meter in this dish. It’s the meat. Depending on the cut, lamb can have anywhere from 15 to 25 grams of fat in a 3-ounce portion. That’s about the size of a deck of cards. At home, where you can choose the cut of meat, go for a leg or loin, and load up on all those antioxidants, like ginger, garlic, tomato, and turmeric.
Navratan Korma: Navratan means “nine gems” in Hindi. It’s fitting name for a dish filled with vegetables, nuts, and seeds. If you order it in a restaurant, it’s often finished with half and half to give it a rich, creamy flavor (and extra calories and fat). Sub plain soy yogurt or blended tofu at home to give it a healthy tweak.

Tips for Making Indian Food Healthier

To maximize the health benefits of Indian cuisine, consider these practical tips:

Read also: The Benefits of Indian Massage

Use Less Oil: Indian food is often deep-fried. This adds a lot of unnecessary fat and calories to the dish.
Limit Ghee: Ghee is clarified butter that is often used in Indian cooking. It adds a lot of flavor but is also very high in saturated fat.
Avoid Cream: Many Indian dishes contain cream which makes them very rich and high in calories.
Choose Leaner Meats: When making meat-based dishes, choose leaner cuts of meat such as chicken or turkey.
Add More Vegetables: Add extra vegetables to your dish to increase the fiber and nutrient content.
Watch Your Portions: When eating Indian food, be aware of the portion sizes. It is easy to overeat when so much delicious food is on offer. One order of chicken biryani, lamb vindaloo, or dal makhani usually is enough for two meals. Share or save some for another night.
Bake Instead of Fry: If a recipe calls for deep frying, try baking instead.

tags: #is #indian #food #healthy