The vivid spices, fresh herbs, and a wide range of rich flavors make Indian cuisine popular.
While diets and tastes vary in India, most individuals adopt a diet based primarily on plants. Hinduism, a religion that promotes a vegetarian or Lacto-vegetarian diet, is practiced by about 80% of the Indian population.
High consumption of plant meals such as vegetables, lentils, and fruits and low meat consumption is emphasized in the conventional Indian diet.
In the Indian population, however, obesity is a growing concern. India has seen an increase in obesity and obesity-related chronic diseases, including heart disease and diabetes, with packaged foods’ rising availability.
This article discusses how a balanced Indian diet that can facilitate weight loss can be adopted. It provides advice on which foods to ingest and avoid and a one-week sample meal.
A Balanced Conventional Indian Diet
Orthodox Indian plant-based diets rely on fresh, whole ingredients, perfect foods for optimum health promotion.
Why Have an Indian Diet Based on Plants?
Many health effects, including a reduced incidence of heart disease, diabetes, and some cancers such as bowel and breast cancer, have been linked with plant-based diets.
Besides, the Indian diet has been related to a decreased risk of Alzheimer’s disease. Researchers assume this is due to low meat intake and the focus on fruits and vegetables.
Following a balanced Indian diet based on plants can help minimize the risk of chronic illness and support weight loss.
What does it contain for food groups?
Nutritious foods like wheat, lentils, good fats, vegetables, dairy, and fruits are rich in the Indian diet.
Most Indian people’s diets are heavily related to religion, particularly Hinduism. Nonviolence teaches the Hindu faith and that all living beings should be valued equally.
That is why a Lacto-vegetarian diet is recommended, and it is prohibited to consume beef, poultry, fish, and eggs. Lacto-vegetarians do eat dairy products, too.
Grains, lentils, dairy, vegetables, fruits, and healthy fats like coconut oil can be the subject of a healthy lacto-vegetarian diet.
Spices such as turmeric, fenugreek, coriander, ginger, and cumin, which add rich flavor and substantial nutritious bonuses, are at the forefront of traditional dishes.
Turmeric is known for its anti-inflammatory, antibacterial, and anti-cancer properties. It is one of the essential spices utilized in India.
A turmeric compound called curcumin has been discovered to combat body inflammation, enhance brain function, and decrease heart disease risk factors.
What’s to be served
In your everyday meal schedule, consider combining the following ingredients:
- Vegetables: tomatoes, lettuce, eggplant, mustard, okra, onions, cauliflower, bitter melon, mushrooms, cabbage, etc.
- Fruits: papaya, mango, guava, pomegranate, lime, lychee, tahini, apples, melon, pears, berries, bananas, etc.
- Nuts: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds, and more.
- Legumes: mung beans, peas with black paws, kidney beans, lentils, chickpeas, and pulses
- Potatoes, cabbage, sweet potatoes, turnips, yams: Roots and tubers
- Whole grains: brown rice, basmati rice, millet, oats, quinoa, barley, maize, amaranth, sorghum, whole-grain flour,
- Dairy products: cheese, yogurt, rice, kefir, ghee, ghee,
- Herbs and spices: Garlic, ginger, cardamom, cumin, cilantro, garam masala, paprika, turmeric, black pepper, basil, fenugreek, and more.
- Good fats: coconut milk, whole milk products, avocado, coconut oil, mustard oil, olive oil, sesame oil, peanut oil, ghee oil, sesame oil,
- Sources of protein: Tofu, legumes, milk products, nuts, and seeds
Meals and snacks must concentrate on herbs and spices flavored with new, whole grains.
Besides, the addition to your meals of non-starchy vegetables such as salads, eggplants, or tomatoes can offer a boost of nutrition that will make you stay satisfied after eating for a more extended period.
What to Drink?
Avoiding sugar-sweetened drinks and juices is a simple way to minimize extra calories and sugar. Both calories and sugar can be high in these beverages, which can adversely affect weight loss.
Options for balanced drinks include:
- The Water
- Sparkling water
- Darjeeling, Assam, and Nilgiri teas, like unsweetened tea
Unhealthy Foods to Prevent
Your weight reduction efforts can be sabotaged by selecting foods and drinks heavily refined, filled with sugar, or high in calories.
Things such as sweets, fried foods, and soda are not only not suitable for weight loss, they are not good for general wellbeing.
The risk of chronic diseases can be raised by consuming too much-packaged food and items laden with sweeteners.
Drinking sugar-sweetened drinks such as soda, fruit punch, and juices every day, for instance, has been related to elevated rates of diabetes, obesity, and heart disease.
Plus, it will be difficult for you to lose pounds and keep a healthier weight by eating fatty foods.
Eliminate the following ingredients for good wellbeing or eliminate them altogether:
- Sweetened drinks: soda, sweetened tea, sweetened fruit juice, sweet lassi, sports drinks
- High-sugar meals: Candy, ice cream, chocolate, rice pudding, pastries, cakes, sweetened milk, high-sugar cereals, digestive biscuits
- Jaggery, butter, syrup, powdered milk: sweeteners
- Sugared sauces: sugar-added salad dressings, ketchup, barbecue sauce, sweetened curries
- High-fat snacks: McDonald’s fast food, French fries, popcorn, fried foods, bhujia,
- Refined grains: white bread, white noodles, biscuits, etc.
- Saturated fats: margarine, vanaspati, fast food, foods that are heavily processed
- Processed oils: canola oil, soybean oil, grape seed oil, corn oil
While having an occasional treat is perfectly good, it is best to avoid the foods and beverages mentioned above for better health.
A Balanced One Week healthy Indian diet
Below is a healthy Indian diet menu for one week that focuses on new, nutritious food.
You should change it according to your criteria for calories, nutritional constraints, and food tastes.
Breakfast: Sambar of Idli brown rice
Lunch: Roti of whole grain with mixed-vegetable curry
Dinner: Mixed veggies with Paneer curry and a new spinach salad
Breakfast: Chana dal pancakes or Cheela and a bottle of milk with blended veggies
Lunch: Curry of Chickpea with Brown Rice
Dinner: Khichdi with the salad of sprouts
Breakfast: Milk-based Apple cinnamon porridge served with almond slivers
Lunch: full-grain roti with mixed vegetables and paneer
Dinner: brown rice palak paneer with vegetables
Breakfast: Sliced fruit yogurt with sunflower seeds
Lunch: Whole-grain subji roti with vegetables
Dinner: Chana masala with a green salad and basmati rice
Breakfast: Dalia with veggies and a bottle of milk
Lunch: Vegetable sambar on brown rice
Dinner: Potato tofu curry and mixed veggies
Breakfast: Avocado with multigrain parathas and sliced papaya
Lunch: Big rajma curry salad with quinoa
Dinner: Pancakes of lentils with Paneer tikka masala
Breakfast: Porridge of Buckwheat with Sliced Mango
Lunch: whole-grain roti soup with vegetables
Dinner: Masala-baked broccoli curry paneer
Drinking water, fizzy water, or unsweet tea between meals without eating additional calories will keep you hydrated.
At any meal, make sure you eat lots of non-starchy foods, as well as sources of good fat and protein.
Throughout the day, this would leave you feeling satisfied and reduce the chances of overeating.