I often face the question: “Is South Asian food healthy?” When we envision a spread of South Asian food, most of us will go through a series of emotions in our mind, progressing from anticipatory mouthwatering to the discomfort of overeating. In fact, enjoying a nice meal is part of our culture and how we socialize and connect with others. Food is a love language in our culture. However, many traditional South Asian meals tends to be starch-heavy. We pair most dishes with bread, rice, or potatoes in some way, shape, or form. Additionally, most common South Asian dishes, gravies, and curries are also cooked in a base of oil and spices. As a South Asian dietitian, I have spent several years determining how I can enjoy these flavors without compromising the quality of my food or its impeccable taste. Through my experience curating plans for diverse patients, I have found ways to help them integrate their comfort foods without deviating from their overall health goals.

Here are some suggestions could help you get started on this journey:

Be mindful of portion—especially at dinnertime. While a simple meal of dal and rice is satisfying and comforting, this pairing often results in a high starch content. Instead, aim for balance portions. A good guideline is 1/3 cup of cooked rice and 1/2 cup of cooked lentils, paired with 1-2 cups of sauteed veggies as well as another protein source for a complete meal that leaves you feeling satiated. Similarly, a roti portion should be approximately 5 inches in diameter. However, many store bought or frozen rotis and are typically a little more than 1.5x the standard portion. In addition, if you read the nutrition label on a store-bought naan, paratha, or roti, you’ll see that a serving size exceeds the recommended amount of starch per meal.

Make your own healthier versions. If you love a good roti, consider making a stack yourself.  Store-bought versions are usually made with wheat flour or enriched flour, which doesn’t allow you to have a sizable satisfactory portion. These often also contain gluten, which can affect your gut health especially if you are sensitive to gluten. I recommend using nutritious flours such as millet, sorghum, oat, almond, or even buckwheat as the base for the roti. You could add some ground flaxseed or hemp seeds to the dough before kneading to further boost nutrition quality.

Choose healthier cooking oils. Swap seed oils for ghee or avocado oil. Seed oils’ reputation has been progressively worsening, due to negative health effects. Common seed oils include canola, corn, cottonseed, grapeseed, soybean, sunflower, safflower, and rice bran oils. Moving away from them could help you mitigate dietary inflammatory responses as well as allow for food to be absorbed effectively. Seed oils are often found in ultra-processed foods and have been known to have traces of hexane, contributory to blood markers such as cholesterol levels.  A healthy swap would be to use ghee, an anti-inflammatory, healthy fat containing butyric acid, which is beneficial for gut health.

Integrate healthier/alternate cooking methods. Many popular South Asian dishes have a delicious fried component. For example, papri in papri chat, pakoras in kadhi, or even paneer before being added to a subzi. Frying–whether deep or shallow fry–still involves a large amount of oil and could create a negative, inflammatory response. Instead, consider baking, grilling, or air-frying as a method for food prep to feel satiated while maintaining your health.

Front-load the carbs. Many South Asian specialties are carbohydrate-heavy. For example, dosas, uttapam, idli, vada, and upma from South India; parathas and puris from North India and Pakistan; and aloo bharta with rice from Bangladesh. All of these are predominantly carbohydrate-rich. However, consuming them as a breakfast or brunch, which is traditional in India, and pairing these foods with vegetables and a proper protein could help mitigate a large blood sugar spike. For example, consuming a small side salad or cooked veggies before you start with the carbs could make a difference. Consuming fiber first, then protein, followed carbs will be a good habit to continue.

Load up on the spices. South Asian spices are known for being anti-inflammatory. Spices such as turmeric, cumin, coriander, ginger, cardamom, cinnamon are all powerful and help flavor foods while providing plentiful healthful benefits. Marinating protein in spices or sautéing veggies with spices will help boost flavor profile. By using these spices, you may realize you do not need as much salt to flavor the food dish. Limiting salt will also positively impact gut health, digestion, and blood pressure levels if relevant.

Additional lifestyle tips for better digestion:

●       Aim to have dinner earlier – ideally between 5:30 – 7PM.

●       Leave at least three hours between dinner and bedtime to allow proper digestion.

●       Incorporate light movement for at least 10 minutes after dinner to aid digestion and absorption.

We’re so lucky that South Asian cuisine offers a vibrant variety of flavors, ingredients, and cooking styles. By making a few small adjustments, you should be able to enjoy the richness of these beloved dishes while prioritizing your health.

About the author:

Anita Mirchandani is a registered dietitian nutritionist, prenatal and postnatal exercise specialist, and certified fitness professional. Anita received a B.A in Spanish and Latin American Studies and her M.S. in Clinical Nutrition, both from New York University. She focuses on building a balanced and integrative approach to health. By combining appropriate and tailored nutrition and fitness elements, she will provide a personalized plan.

Not to mention, Anita’s background in exercise science with a personal training certification from NASM allows her to offer fitness programming to help complement the nutrition support.

Her favorite part about counseling clients and being a virtual dietitian is breaking down the science and applying health and nutrition in a more practical, meaningful approach.

When she’s not in her nutrition world, you will find Anita engaging in some form of an active adventure with her two sons - from biking on the Bronx River Pathway to exploring new trails in Westchester county. She also loves to cook, bake and drink wine (in moderation, of course)!