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The Indian diet consists of eating vegetables, legumes, and rice. It can be healthful when people follow the diet in a balanced way.The traditional Indian diet appears healthful. However, obesity, heart disease, and diabetes rates are steadily increasing in Indian populations. This is due, in part, to changes in the way that modern Indian people eat. The Indian diet is increasingly high in calories, salt, and saturated and trans fats, as well as low in fiber. Despite these changes, it is possible to adopt a healthful Indian diet for weight loss.
Breakfast is an important meal for providing the body with energy to function through the morning. For this reason, it is best to stick to breakfasts that contain a balance of carbohydrates, protein, and fiber. Complex carbohydrates provide a lasting source of energy. They appear in foods such as wholemeal roti, oat idli, and brown rice.
Fiber-rich fruits also contain complex carbohydrates, and they are more sustainable when people eat them fresh and whole. Include fruits in a healthful breakfast, as they also provide fiber, vitamins, minerals, and antioxidants. Bananas are rich in potassium and fiber, so they are a beneficial option to have with breakfast.
Protein is a useful nutrient for satisfying hunger. Breakfast options rich in protein include:
low-fat yogurt
other low-fat dairy products
beans
lentils
Fiber is important for digestive health and can help offset hunger for longer. Vegetables and fruits are rich in fiber. Including these foods may be particularly important because fiber intakes are currently low in Indian populations. A good breakfast could consist of whole-grain roti, a vegetable dhal, and a side of banana. An alternative option could be chana dal pancakes with low-fat yogurt.
A healthful lunch or dinner should contain a mix of whole grains, protein, vegetables, fruit, and dairy. Vegetables are an excellent source of fiber, vitamins, and minerals. Mixing different types of vegetables, such as leafy green and root vegetables, will have the greatest health benefits.Protein is essential for the growth and function of cells, tissues, and organs throughout the body. Incorporating protein into a healthful Indian diet is fairly simple.
Most Indian diets are vegetarian. There are many good sources of protein for vegetarian diets, such as:
legumes
whole grains
nuts
seeds
Unlike protein from meat or fish, plant-based protein does not contain all of the amino acids that the body requires to function optimally. This means that for vegetarians, it is useful to combine different protein sources to receive the right nutrition. The glycemic index (GI) is a measure of how carbohydrate-based foods affect blood glucose. Foods with a high GI cause larger spikes in blood glucose and are less healthful.
The Indian diet traditionally contains foods with a high GI. This includes chapattis, wheat rotis, jasmine rice, and white potatoes. It is not necessary for people without diabetes to avoid these foods entirely, but restricting them could be a healthful option. There are many alternatives to high-GI foods. Such alternatives include swapping jasmine rice for brown rice and using wholemeal flour to make chapattis.
Ghee is a common form of butter in Indian cuisine. Using large amounts of ghee in Indian cooking can lead to a high consumption of trans fats. These trans fats increase the risk of obesity and heart disease. It is best to limit the use of ghee when cooking.