Healthy & Unhealthy Indian Foods for Your Health


When it comes to Indian food, it is hugely popular across the globe. Indian food includes varieties of healthy spices that used to cook a multitude of dishes. Indian food contains proteins, fats, carbohydrates, and all the essential elements to make a balanced diet. Whether you want to gain muscles, gain weight, or want to be lean, you don’t have to completely rely on the best gainer in India, protein powder, or fat loss supplements. Choosing the right Indian dish can help you maintain a healthy weight and optimal health.

Here is the list of some of the best and worst Indian foods for your health:

Go For Dal

Dal means lentils. Those tiny beans are loaded with a good amount of fiber, protein, folate, and vitamin B6. Make the dal in tomato-based curry instead of creamy one to keep the fat to a minimum.

Avoid Naan

Naan is fluffy, a soft flatbread, made from greek yogurt to give it an airy texture but all-purpose flour, oil, and sugar reduce the nutritional value. If you still want to have a naan, go for the one made with whole wheat, less oil, sugar, and oil.

Go For Chicken Tandoori

It’s charred and red and is one of the most famous north Indian dishes. Chicken tandoori is cooked in a thick stone or clay vessel. You can also have tandoori lamb and fish. They are like grilled, and all the flavour comes from the marinade and meat, not unwanted fats, making it a protein-rich and healthy pick.

Avoid Pakoras

No doubt, pakoras are delicious, but they are fried vegetables. They are made using different types of vegetables like cauliflower, potato, spinach, eggplant, and more, that are dipped in batter and required oil for frying. However, you can try a healthier version at home by baking them instead of frying.

Go For Chana Masala

Chana is known as chickpeas and is loaded with vitamin B, fibre, iron, and folate. Indians prefer to eat chana masala at breakfast, lunch, dinner, or as a snack. Mix it in a tomato and onion sauce that contains lots of healthy ingredients like ginger, garlic, chillies and good for you spices.

Avoid Samosas

These delicious portable pockets are the most famous Indian street food snack. They are field with veggies like potatoes, onions, peas, and carrots. The drawback of this dish is, it is deep-fried in vegetable oil.

Go For Aloo Gobi

Aloo gobi is a staple dish in North Indian households. Usually, the potatoes are fried and later on cooked with gobhi which makes it unhealthy. So when you are on your weight loss journey, you can’t miss out on the goodness of the simple vegetable which actually helps in weight loss. This vegetable is high in fibre content, helps in easy bowel movement and also keeps you feeling full for a longer period. Moreover, it also boosts metabolism, making it effective in weight loss. Use less oil and spices to make a healthy version of Aloo Gobi.

Avoid Lamb Rogan Josh

Meat used in the recipe can increase the fat meter in the dish. a 3-ounce portion of a lamb can have 15 to 25 grams of fat in it. If you still want to have this dish, indulge it once in a month and prepare it with all those antioxidants like tomato, garlic, ginger, and turmeric.

Go For Kebabs

Kebabs are a perfect combination of spices, meat, and grill, making it a perfect source of protein. Top it with tomato chutney and have it with whole grain rice or brown rice instead of polished rice.

Avoid Vadas

Vada is a popular South Indian snack. Without a doubt, it is delicious, but it can also pose a threat to your health. Eating oily vadas frequently can increase the risk of stroke, heart disease, and diabetes.

Go For Idli

Fluffy and light idlis is an excellent breakfast dish. This famous South-Indian dish can be enjoyed with chutney or sambar. Rice flour is used to make idlis, to make it more healthy you can use oats or ragi flour.

Avoid Gulab Jamun

Gulab Jamun is not good for your health journey as this dish is a mixture of ghee, milk, and sugar and is deep-fried and coated with rose water syrup. If you have a sweet tooth, pick rice pudding or kheer.

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