Indian cuisine is celebrated worldwide for its vibrant flavors, aromatic spices, and diverse dishes. Rooted in a rich cultural heritage, it offers a unique approach to wellness. However, the question of whether Indian food is healthy is complex, as it encompasses a wide range of ingredients and cooking methods. This article explores the nutritional aspects of Indian cuisine, highlighting both its health benefits and potential drawbacks.
The Good: Nutritional Powerhouses in Indian Cuisine
Indian recipes often feature a variety of whole grains, legumes, vegetables, and spices that provide a wealth of nutrients to the body. Much of Indian culture focuses on wellness through the body. 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.
Spices: The Heart of Flavor and Health
Spices are a crucial part of Indian cuisine, adding not only flavor, but also nutritional benefits. Turmeric, for instance, contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It has been linked to reduced risk of chronic diseases like heart disease and cancer. Other commonly used spices like ginger, garlic, cumin, and coriander also offer various health benefits, including boosting immunity and aiding digestion. 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.
Whole Grains: A Staple for Sustained Energy
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. Some commonly used whole grains in Indian cuisine include whole wheat, millet, sorghum, and rice. They may typically appear in roti, dosa, idli, or biryani. These options are packed with fiber, B vitamins, and minerals and can help sustain energy and support digestion. Traditional Indian diets emphasize whole grains such as brown rice, millet, and quinoa. These grains are high in fiber, which supports digestive health and helps maintain stable blood sugar levels.
Legumes: Plant-Based Protein Power
Legumes and pulses are staples in Indian cuisine, featuring prominently in dishes like dal (lentil soup) and chole (chickpea curry). These foods are excellent sources of plant-based protein, fiber, and essential nutrients such as iron and folate. They are excellent sources of plant-based protein, fiber, vitamins, and minerals, making them a healthy addition to any meal. These ingredients can also reduce the potential risk of chronic diseases like heart disease, diabetes, and even cancer.
Read also: Indian Cuisine: A Healthy Choice?
Vegetables: A Colorful Array of Nutrients
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. With the colorful and flavorful array of vegetables, you can easily incorporate them into a wholesome meal. Vegetables help boost immunity throughout the body, support gut health, and reduce disease risk. Indian cuisine is a treasure trove of vegetable dishes, often prepared with a variety of spices that enhance both flavor and health benefits. Vegetables like spinach, kale, and carrots are rich in vitamins, minerals, and antioxidants.
Protein-Rich Options
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.
- Meat and poultry: Chicken, lamb, goat, and fish.
- Dairy products: Milk, yogurt, and cheese are commonly used in Indian cooking.
Yogurt: A Cooling and Probiotic-Rich Addition
Yogurt has been a staple in Indian cuisine for centuries and has been used as a cooling agent to balance the heat of spices. In Indian cuisine, yogurt (also known as “curd”) is commonly used as a base for chaat dishes, sauces, marinades, as well as a side dish to accompany spicy meals. Raita, a yogurt-based side dish, is a popular accompaniment to biryanis and other rice dishes. Fermentation is a common practice in Indian cuisine, seen in dishes like idli, dosa, and fermented pickles. Fermented foods are rich in probiotics, which support gut health by promoting the growth of beneficial bacteria.
Mindful Eating
Indian eating practices often emphasize mindful eating, which involves eating slowly and savoring each bite. This approach not only enhances the dining experience but also aids in digestion and helps with weight management.
Balanced Meals
Indian meals are typically well-balanced, combining proteins, carbohydrates, and fats in one plate. A traditional thali, for example, includes a variety of dishes that collectively offer a complete nutritional profile.
Read also: Delicious and Healthy Indian Cuisine
The Not-So-Good: Potential Pitfalls to Watch Out For
People often get exposed to Indian food at restaurants which can tend to be more greasy, indulgent, and rich. It's important to keep in mind that not all Indian dishes are equally healthy, and some may be high in fat and calories.
High-Fat Dishes
Some Indian dishes, particularly those served in restaurants, can be high in fat due to the use of ghee (clarified butter), oil, and cream. Dishes like butter chicken, saag paneer, and some kormas can be calorie-dense and contain high levels of saturated fat.
- 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.
- Saag Paneer: 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.
- 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.
Fried Foods
Fried snacks like samosas and pakoras are popular in Indian cuisine, but they can be high in unhealthy fats and calories.
- 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.
- 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.
Refined Carbohydrates
Naan, a popular Indian flatbread, is often 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.
Portion Sizes
The way Indian food is prepared plays a role in its healthiness. 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.
Read also: Delicious Indian Dishes
Hidden Sugars
Some Indian desserts, like gulab jamun, are high in sugar and should be consumed in moderation.
- 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.
Making Healthier Choices: Tips for Enjoying Indian Food
That doesn’t mean you have to give up Indian food altogether though. Healthy Indian foods are dishes made from wholesome ingredients, cooked with minimal oil, and packed with vegetables, lean protein, and whole grains. To make Indian food healthier, you need to be aware of some unhealthy ingredients and cooking methods.
Opt for Healthier Dishes
Choose dishes that are rich in vegetables, legumes, and whole grains, and that are cooked with minimal oil. Some healthy options include:
- Dal: Dishes with dal, or lentils, are a good source of protein, fiber, and complex carbohydrates.
- Tandoori Proteins: 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.
- 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.
- 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 (4).
- Kebabs: Meat lovers don’t have to miss out on the health benefits of Indian food. Just be sure to choose lean cuts of meat and limit your portion size. 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 (3).
- Chaach: 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 (8).
- 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 (5).
Control Portion Sizes
One order of chicken biryani, lamb vindaloo, or dal makhani usually is enough for two meals. Share or save some for another night. When eating Indian food, be aware of the portion sizes. It is easy to overeat when so much delicious food is on offer.
Limit Ghee, Oil, and Cream
Use less oil: Indian food is often deep-fried. This adds a lot of unnecessary fat and calories to the dish. Limit the amount of 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.
Load Up on Vegetables
Add extra vegetables to your dish to increase the fiber and nutrient content.
Bake Instead of Fry
If a recipe calls for deep frying, try baking instead.
Cook at Home
Preparing Indian food at home allows you to control the ingredients and cooking methods, making it easier to create healthier meals.
Plant-Based Options
If you’re looking for plant-based Indian meals, you won’t be disappointed. Indian cooking offers vegetarian and vegan options, which can be an excellent choice for those following a plant-based diet.