The Role of Indian Food in Weight Management – Is Indian food healthy?
Introduction
Indian food is especially known for its delicious taste, aromatic spices, and vibrant colors. Different dishes offer unique flavors and variety. But, if you want to know about the next tikka masala, the question may arise: is Indian food healthy?
People often see Indian food in restaurants that are much more oily, comforting, and rich. But like many other foods, home-cooked food is prepared much healthier, using less oil, cream, etc.
Indian recipes often include a variety of whole grains, pulses, vegetables, and spices that provide a lot of nutrients to your body. Fresh herbal spices like turmeric, ginger, and cinnamon are also commonly used, which add a lot of flavor and nutrients.
In this article, we will discuss some Indian dishes.
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Nutritional Benefits of Indian Food
Indian cuisine is especially known for its diverse and delicious dishes. It often contains a variety of herbs & spices and other ingredients that provide a variety of health benefits. Below we will know the health benefits of some Indian dishes:
1. Rich in antioxidants: Many Indian spices like turmeric & cumin and coriander are rich in antioxidants, which help protect the body from harmful free radicals.
2. Aids in digestion: Indian food often contains ingredients like ginger, fennel, and cumin, which help in healthy digestion
3. Improves heart health: Some Indian foods like lentils and vegetables are low in saturated fat and high in fiber, which helps in improving heart health.
4. Boosts immunity: A study has shown that Indian spices like black pepper & cardamom have been shown to have antimicrobial and antiviral properties. Which helps in boosting the body’s natural immunity.
5. Good for diabetics: Some Indian foods like dal and chana masala are high in fiber and low in simple carbohydrates, which is a good choice for diabetics.
6. It’s important to remember that not all Indian food is equally healthy and some can be high in fat and calories. However, with careful ingredient selection, Indian food can be a delicious and nutritious part of a balanced diet for you.
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Healthy vs. Unhealthy Indian Dishes
Indian food is diverse and varies greatly from region to region. Here is a general summary of healthy and unhealthy options:
Healthy Indian Food
- Lactules (lentils): Rich in protein & fiber and essential nutrients. 30 grams of lentils contain 6 grams of protein.
- Vegetable Curry: Vegetable curry is a spiced vegetable dish that is very popular in India.
- Raita: Raita is the common name for an Indian chutney, made with yogurt and a drizzle of fried plantain leaves.
- Whole Grains: Brown rice and quinoa are rich in vitamins. These nutritious foods help to fill the sugar deficit in the body.
- Tandoori Food: Tandoori chicken is made from chicken meat that is fried and marinated in yogurt and tandoori spices in a cylindrical oven. This Indian dish is very popular in different parts of the world.
- Idli and Dosa: Idli and Dosa are a popular South Indian dish, made with boiled rice flour. This dish is also said to be a distant relative of bhapa pitha.
- Salad: Salad is a popular mixed dish, made with fruits and raw vegetables. Although salads are made with cucumber, carrot, tomato, etc. in India, different ingredients are used for salads all over the world.
Unhealthy Indian Food
- Fried Food: Fried food means high calories, fat, salt, oil-based singaras, samosas, pakoras etc. which cause various problems in the body along with stomach upset.
- Rich Curries: Creamy dishes like butter chicken & paneer tikka masala are high in calories and saturated fat due to cream & butter.
- Naan and Paratha: While naan and paratha are delicious, they are often made with white flour and are high in calories, especially when made with butter.
- Biryani: High in calories and fat. Especially if made with rich ingredients like ghee and fatty beef.
- Chaat: Street food item that often contains fried ingredients, sugar, and high-calorie toppings.
- Sugary sweets: Sweets like gulab jamun, sweetmeats, burinda, and jalebi are high in sugar and calories.
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1. Mint Leaves Relieve IBS Pain and Help Reduce Nausea.
Mint leaves have a long history of use in folk medicine & aromatherapy.
One study found that mint leaf oil may improve pain management in irritable bowel syndrome, or IBS.
It also helps reduce abdominal bloating. It appears to work by relaxing the smooth muscles of the colon, which relieves pain felt during bowel movements.
Some studies have shown that mint leaves in aromatherapy can help overcome nausea.
In a study of over 1,000 women in labor, mint leaf aromatherapy significantly reduced nausea. It has also been shown to reduce nausea after surgical and C-section births.
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2. Sage can improve brain function and memory.
It was renowned for its healing properties in the Middle Ages and earlier and was even used to prevent the plague.
Current research suggests that sage can improve brain function and memory, especially for people with Alzheimer’s disease.
Alzheimer’s disease causes a decrease in the levels of the chemical messenger acetylcholine in the brain, so sage prevents the breakdown of acetylcholine.
A 4-month study in 40 people with mild to moderate Alzheimer’s disease found that sage extract significantly improved brain function.
Other studies have also shown that sage can improve memory in healthy people, both young and old.
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3. Cinnamon lowers our blood sugar levels and has a powerful effect on preventing diabetes.
Cinnamon is a popular spice in India, found in all kinds of recipes and baked goods.
It contains a compound called cinnamaldehyde, which is responsible for cinnamon’s medicinal properties.
Cinnamon has strong antioxidant activity that helps fight inflammation in the body and has been shown to reduce cholesterol and triglycerides in the blood.
Cinnamon may lower blood sugar levels through several mechanisms, including slowing the breakdown of carbohydrates in the digestive tract and improving insulin sensitivity.
A Harvard study found that cinnamon can reduce fasting blood sugar levels by 10-29% in diabetics.
It is generally best to use 0.5-2 teaspoons of cinnamon per day or 1-6 grams in cooking.
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4. Ginger can relieve nausea.
Ginger is a popular spice in India that is used in a variety of alternative treatments.
One study found that 1 gram or more of ginger can successfully relieve your nausea.
This includes morning sickness & nausea caused by chemotherapy and seasickness.
Ginger also appears to have strong anti-inflammatory properties and may help with pain management.
A Harvard study in people at risk for colon cancer found that 2 grams of ginger extract per day reduced symptoms of colon inflammation as effectively as aspirin.
Other studies have shown that a mixture of ginger, cinnamon, mastic, and sesame oil reduces pain and stiffness in people with osteoarthritis. It was as effective as treatment with aspirin or ibuprofen.
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5. Fenugreek improves blood sugar control
In ancient times, fenugreek was commonly used in Ayurveda, especially to increase libido and virility.
Although its effects on testosterone levels are uncertain, fenugreek has beneficial effects on blood sugar.
It contains the plant protein 4-hydroxyisoleucine, which improves the effectiveness of the hormone insulin.
A human study from Harvard found that at least 1 gram of fenugreek extract per day can reduce blood sugar levels, especially in diabetics.
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Common Misconceptions About Indian Food
Indian food: Incomparable in taste, the taste of which captivates everyone. However, there are several misconceptions about Indian food in our society. According to many, Indian food means soaking in oil and ghee
Indian food is quite famous all over the world. So many types of spices are used in Indian cooking, which is so famous for its taste & aroma. The taste of Indian cooking is due to the quality of these spices. From biryani or pulao to sukto – the taste of all these foods has reached the corners of the world where Bengalis are. However, despite all the hype about Indian cuisine, there are several misconceptions. Even many Indians have this misconception.
Especially the residents of Western countries think that Indian food means there will be an abundance of oil and ghee there, and it is very much. Indians add ghee to everything from dal to curry. But this idea is not at all correct. Eating ghee with hot rice, and lemon or eating ghee with bread is a part of Indian culture. But it is not used at all in daily cooking. In most homes, lentils, vegetables, fish, bread, etc. are eaten. But ghee is not included in these. However, halwa puri or vegetables are not made without ghee. Therefore, Indian food is not unhealthy food at all.
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Is Indian Street Food Healthy?
Street food is quite popular all over the world. Many people like this food because it is cheap, easily available, and delicious. It is said that no other city in India has the same variety of street food as Kolkata. If you want to see a variety of street food, you must go to Kolkata. Locals agree that the taste and variety of food, especially in offices, shopping malls, and hangout places, is healthy.
A report on Kolkata’s street food has recently been published. It has highlighted worrying information about these foods. As people’s interest in street food, especially biryani, chawmein, egg roll, fish fry, mutton kasha, and chicken chap, has increased, many questions are being raised about the quality and safety of these foods.
A report said many places use low-quality ingredients, harmful dyes, and adulterated spices. They also have dirty environments, expired or unused ingredients, and microbial problems.
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Frequently Asked Questions (FAQs)
Answer: Yes, traditional Indian food is generally healthy because it includes nutrient-rich ingredients like lentils, whole grains, vegetables, and spices. However, the healthiness depends on the cooking methods—steamed, grilled, or lightly sautéed dishes are healthier than deep-fried or creamy options.
Answer: Indian food is sometimes considered unhealthy due to the heavy use of oil, butter (ghee), and cream in certain dishes like butter chicken and biryani. Additionally, fried snacks like samosas and pakoras contribute to this perception. However, healthier versions of these dishes can be made by reducing oil and opting for lighter ingredients.
Answer: Yes, Indian food can support weight loss if prepared in a balanced way. High-fiber foods like lentils, vegetables, and whole grains keep you full longer. Spices like turmeric, cumin, and chili peppers can also boost metabolism. Avoiding excessive oil, sugar, and refined grains helps maintain a healthy diet.
