December 19, 2024

Trying to get fit, eating the right amounts and still feeling bloated can leave a person feeling demotivated to pursue their fitness goals. Indians are known for their multicultural and diverse delicious cuisines, but in reality, these delightful dishes are often high in carbohydrates and do more harm to one’s health than good. According to the EAT-Lancet reference and the ICMR recommendations, the diet typically advised for a healthy body seems miles away from the classic Indian food with carbs, a high-calorie diet and dishes. A diet that is high in carbohydrates and less in other kinds of nutrients can bring about a lot of diseases. This blog will go into detail to understand how low carb Indian food can help keep one’s body healthy and fit and also explore some popular low carb Indian food that are healthy to consume.  

Key Components of a Low-Carb Indian Diet

Indian diet, although not known to be healthy, can be beneficial if planned and strategically consumed. The following are some of the components of a low carb Indian diet that you make a part of your meals too. 

• Low-Carb Staples: There are some low carb Indian food items that are staples that one can find in the Indian kitchens. Paneer, a common and versatile staple, is low in carbs and can be used as a base ingredient to make many dishes. Almond flour, coconut flour to make rotis and the use of flax seeds and chia seeds can be highly beneficial for your health. 
• Protein Source: Lentils, legumes, paneer, almonds, and walnuts are some examples of proteins that are easily available in Indian homes. But remember to use them in moderation, as excess can do more harm than good. 
• Healthy Fats: For cooking, use coconut oil and ghee (clarified butter) can be used. For mild sautéing or sauces, use sesame oil, olive oil, or mustard oil. Avocados are high in fiber and good fats. Consuming seeds and nuts for toppings on some desserts or as a snack is another good source of low carb Indian food. 
• Low-Carb Vegetables: Some low carb Indian food that you can make with the vegetables that are available in the Indian market are leafy greens like spinach, methi, sarson, cabbage, cauliflower, bhindi, brinjal, other gourds like lauki, turai and chichinda. 
• Spices and Herbs: Spices and herbs are some small and simple ways you can add flavour to your low carb Indian diet. Garam masala, cumin, coriander, and turmeric for taste and its popular anti-inflammatory effects; fresh herbs such as basil, curry leaves, cilantro, and mint are some spices and herbs that can be used to make delicious Indian food with carbs that are low. Green chiles, ginger, and garlic not only enhance the taste of low-carb Indian food items and dishes, but they also help improve digestion and flavour. For scent and seasoning, whole spices like cloves, cinnamon, and cardamom can be used. 

Popular Indian Foods Rich in Carbs

Indian foods that are high in carbohydrates can cause excessive weight gain if the calories are not burned out and expended properly. Diabetes can also be caused due to the consumption of foods rich in carbs. Heart disease, general fatigue and lethargy are some other effects of having too many carbs. Indian households are sometimes completely dependent on foods that have excess carbs. This can especially be harmful when these carbs aren’t balanced with other nutrients and are consumed in excess. 

1. Rice: A staple in the Indian diet, rice is very high in carbohydrates. White rice is known to be rich in carbs and many people prefer consuming brown rice as the healthier option. But it is not so. Brown rice, although rich in fiber, also contains a significant amount of carbohydrates which can be equally harmful for your health by increasing blood sugar levels and increasing your weight. 
2. Wheat-Based Foods: Wheat based foods like chapati, naan, paratha, poori, although have a moderate glycemic index can also be bad for your health. It can create gut and metabolic issues and increased calorie intake through fried wheat-based foods like poori can contribute to weight gain.  
3. Lentils and Legumes: Portion overload, or eating too much, can lead to consuming too many carbohydrates. Even though they contain fibre, they can still cause blood sugar levels to rise, particularly when eaten alongside bread or rice. Because lentils contain fermentable fibres, some people may experience gas and bloating. 
4. Starchy Vegetables: Starchy vegetables like yam, sweet potatoes, and potatoes have complex carbohydrates and can lead to rapid blood sugar spikes. While these starchy vegetables also provide energy quickly, there could also be a quick crash in that energy that could cause hunger and overeating. When starchy vegetables are consumed in odd proportions, this could also hinder weight loss goals. 
5. Indian Snacks: Indian snacks like chaat, sev, pakoras, and samosas are high in harmful carbs since they are frequently deep-fried and produced with refined flours like maida. These snacks are a double-edged sword of dangerous trans fats from subpar frying oils and an excess of refined carbohydrates, which can damage heart health and boost bad cholesterol (LDL) levels. They are nutritionally unbalanced, low in fiber and protein, and mostly made up of empty calories, which causes blood sugar spikes and little satisfaction, which exacerbates appetite and leads to poor dietary outcomes.

FAQs

1. What is low-carb Indian food?

A low carbohydrate diet is the one that incorporates nutrient-dense foods while you reduce the Indian food with carbs in excess like rice, wheat-based foods and vegetables with too much starch. This kind of diet emphasizes the utilization of foods high in fibre, protein, and good fats while maintaining traditional Indian cooking methods and flavours. Low-carb Indian cuisine promotes weight reduction, stabilizes blood sugar levels, and enhances general metabolic health. 

2. Can I enjoy traditional Indian flavours while following a low-carb diet?

For better health you should avoid Indian food with carbs that are excessive, and use alternatives like millet-based foods. You can also combine and control your portions with proteins and healthy fats for better satiety and blood sugar control. There are many items in the Indian kitchen that you can use while following a low-carb diet to make it more palatable. 

3. What are some examples of low-carb Indian foods?

Protein-dense dishes like fish tikka, paneer butter masala without added sugar, and tandoori chicken are examples of low carb Indian food items and dishes. Flavorful, low carb  Indian diet options include stir-fried okra (bhindi), seasoned cauliflower (gobi), and sautéed spinach (palak). Almond flour rotis, flaxseed dosas, and spiced cauliflower rice are alternatives to high-carb mainstays. Spiced pumpkin seeds, cucumber chaat, and roasted almonds make great low-carb snacks. With choices like coconut barfi or almond-flour kheer, even desserts may be modified to provide a tasty yet health-conscious take on classic Indian cuisine.