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healthy indian food

Healthy Indian Food You Must Try

Indian food is one of the most diverse cuisines in the world. With a wide variety of spices and ingredients, it is no surprise that there are so many different Indian dishes. Some typical dishes include Saag Paneer, Chicken Tikka Masala, and Chole Palak. The origins of the Indian dish date back to 1200 BC when two people brought wheat and white rice from India to China. The article is about Indian food that you must try if you’re looking for a healthy alternative.

The information includes recipes, including a recipe called “South Indian chickpeas,” a recipe from the author’s mother for three different types of lentils, and recipes from friends in India. Healthy food is just as popular in India as it is anywhere else, but they have their own spin on what constitutes healthy. Typically meat-free, vegetarian, and vegan dishes are the most prominent options for those following a plant-based diet. The Indian diet is rich in complex carbohydrates and protein, so this type of cuisine fits well with these requirements.

Is There Healthy Indian Food?

healthy indian food

Yes! There are many delicious Indian dish that is enjoyable without compromising your health or weight loss goals. In fact, you may find yourself eating more when you eat healthier versions of traditional Indian fare. You’ll also notice how much better you feel after having some of these meals.

Is Indian Diet Unhealthy?

Is it high in fat? What about cholesterol? Are they low on fiber? Do I need to avoid them if I’m trying to lose weight? These questions will help you determine if the Indian diet is good for you. If not, then you should look at other options such as Mediterranean-style diets. The following sections give you an overview of what’s healthy and what isn’t so healthy with regard to food choices made by people who follow this type of diet plan. Don’t think that all Indians are vegetarians or vegans because many do eat meat. In fact, most Indians consume more protein than Americans do! However, when choosing your foods, make sure that you’re eating plenty of vegetables and fruits.

Vegetables: Eat lots of green leafy veggies like spinach, kale, collard greens, broccoli, cauliflower, cabbage, bok choy, brussels sprouts, cucumbers, celery, carrots, turnips, radishes, onions, garlic, leeks, asparagus, mushrooms, peas, beans, lentils, soybeans, tofu, tempeh, seaweed, nuts, seeds, avocados, olives, coconut milk, yogurt, kefir, kombucha, miso, nutritional yeast, flaxseed oil, hemp seed oil, olive oil, avocado oil, sesame oil, sunflower oil, safflower oil, pumpkin seed oil, walnut oil, almond butter, cashew nut butter, tahini, hummus, guacamole, salsa, pickles, mustard, horseradish, wasabi. I also eat a lot of protein and fat in the form of eggs, cheese, meat, fish, poultry, dairy products, etc.

What are the 7 Indian spices?

healthy indian food


It is one of the renowned fragrant spices. Aromatic spice is used to flavor food. It is commonly found ground or whole in many dishes throughout India. The cumin plant has been cultivated for thousands of years by various cultures around the world. Coriander seeds: Used as an aromatic seasoning and flavoring agent in South Asian cuisine. They have a distinctive citrus aroma that can be traced back to ancient times when they were first introduced into Europe from Asia.


An herb with leaves similar to oregano but more pungent. In some parts of India, it is dhania. Garlic: Also known as chana dal, this member of the onion family is native to Southeast Asia. It was brought over to India during the time of Alexander the Great. Today garlic is used extensively in Indian cooking.


A spice derived from the root of Curcuma longa which has been cultivated for thousands of years in tropical regions such as Indonesia, Malaysia, Thailand, Sri Lanka, Burma, China, Japan, Africa, Madagascar, Australia, New Zealand, Hawaii, Mexico, Central America, Venezuela, Colombia, Peru, and Brazil. The plant grows up to a height of about 1 meter with leaves that are dark green on top and light yellowish-green underneath. Turmeric contains curcuminoids, which have anti-inflammatory properties. It also helps prevent cancer by inhibiting tumor growth and metastasis. In Ayurvedic medicine, it was an aphrodisiac.


Fenugreek is native to the Mediterranean region but has been grown around the world since ancient times. This is another herb used extensively throughout the world. Fenugreek shows lower cholesterol levels and increase insulin sensitivity. It can help reduce blood sugar levels when taken regularly. Fenugreek seeds contain high amounts of fiber and protein as well as vitamins B1, B2, C, E, K, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, molybdenum, iodine, chromium,

Black Pepper:

Black pepper contains a compound called piperine that increases the absorption of nutrients in food by up to 30%. This makes it useful for people who are on low-calorie diets or those with digestive problems such as IBS. The antioxidant properties of black pepper also make it beneficial for heart health. Black pepper is rich in vitamin A, which helps the body absorb other important minerals like iron, calcium, and phosphorous. Vitamin A aids digestion and promotes healthy skin and eyesight.


Cardamom has been used since ancient times as an aid to digestion. It’s one of my favorite spices because it tastes great but doesn’t overpower any dish you’re cooking. In addition to being delicious, cardamom can help lower cholesterol levels and fight cancer cells. Studies have shown that a compound found in this spice called eugenol may be effective against some types of cancers. Eugenol works by inhibiting enzymes involved in cell growth and proliferation. Cardamom is also high in antioxidants which are good for your heart! I like using whole pods when making tea or baking with them. You’ll find ground cardamom at most grocery stores these days. If not, just grind up a few pods yourself.


Cinnamon has been used as medicine since ancient times. It’s believed to improve digestion and boost metabolism. The active ingredient in cinnamon is cinnamic acid, an antioxidant that helps prevent free radicals from damaging our bodies’ DNA. Cinnamon can be added to food during cooking or sprinkled on top before serving. Try it in oatmeal, yogurt parfaits, pancakes, waffles, muffins, bread, cookies, cakes, pies, ice cream, smoothies, hot chocolate, coffee.

What Are The Healthiest Spices To Eat?

healthy indian food

It is no surprise that Indian food is one of the most popular cuisines in the world. With such a vast and enticing menu, it would be hard not to find something that made your mouth water. It’s also no secret that Indian food is healthy, but we want to make sure you know which items are essential for your taste buds and your fitness goals! We’ll start with vegetarian dishes because let’s face it: India is a predominately vegetarian country. The following list includes some of our favorite spice blends, herbs, and vegetables used in traditional recipes. These ingredients are available at any grocery store or online retailer. If you’re looking for more information on spices, check out this article from Serious Eats.

1. Coriander Seeds:

These small black seeds have an earthy flavor and add a nice kick to many savory dishes. They also help balance the heat of other spices like cayenne pepper. You can find them whole or ground; we prefer using coriander seed powder as it has less moisture than fresh seeds. Look for these dried seeds in Indian markets or order them online through Amazon.com. We use about ½ teaspoon per pound of meat when cooking with beef or lamb. For pork, poultry, fish, vegetables, and tofu, use ¼–½ teaspoon per pound. If you’re making curry paste, start by adding 2 teaspoons at first, then taste after 5 minutes and adjust accordingly. Store leftover spice mixture airtight for up to 1 month. 

2. Curry Paste:

This is a blend of various herbs and spices. It is cooked until they become thick and fragrant. It’s used primarily in curries but can also be added to soups, stews, stir-fry dishes, rice pilafs, salads, sauces, dips, and even desserts like ice cream! You’ll find it most often sold as an 8-ounce jar; however, if you have the time, make your own from scratch using fresh ingredients. Start with about 3 tablespoons ground coriander, cumin, turmeric, cinnamon, cloves, cardamom, ginger, black pepper, salt, and garam masala. Add more or less depending on how much heat you want. Cook over medium heat for 10 minutes, stirring frequently so nothing burns. Let cool completely before storing in airtight containers at room temperature for up to 2 weeks. 

3. Garlic:

This is one of my favorite spices because I love garlic’s flavor and versatility. It can be used whole, minced, sliced, chopped, crushed, pressed into a paste, roasted, sauteed, grilled, fried, boiled, steamed, baked, mashed, pureed. You name it! There are endless ways to use this versatile ingredient. If you don’t have any fresh garlic around, just buy some dried garlic powder instead. Store your garlic in an airtight container away from light at room temperature up to 6 months. 

4. Onions:

These little guys add so much flavor to dishes. They’re great for adding depth of flavor to soups, stews, sauces, casseroles, salads, sandwiches, dips, etc. I like using yellow onions because they hold their shape better than red or white ones when cooked. Yellow onion is also sweeter than the other two varieties. The best way to store them? In a cool, dry place with good airflow. 

5. Peppers:

This one’s easy! Just keep peppers on hand and use as needed. You can freeze most types of pepper if you want to save space. But be careful not to over-freeze them; that will make it hard to thaw later. If your freezer has an ice maker, then just put in some water and let it melt into cubes before putting in your frozen food. That’ll help prevent any damage from freezing too fast. 

6. Potatoes:

These are another staple for me. I always have potatoes around so I don’t need to buy them very often. They’re great for making mashed potatoes, french fries, potato salad, etc. And since they last forever, there’s no reason to ever run out of these. Just remember to wash the skins off first!

Which Spice Keeps The Heart Healthy?

Cinnamon is a natural anti-inflammatory agent which can reduce blood pressure by dilating arteries. It also helps lower cholesterol levels and prevents clots. The best part about cinnamon is its ability to fight bacteria such as E. coli and salmonella.

What Is The Lowest Calorie Indian Meal?

A typical South Asian diet contains less than 1,000 calories per day. This includes rice with lentils or vegetables like cauliflower, carrots, peas, beans, spinach, cabbage, tomatoes, onions, garlic, ginger, turmeric, cumin, coriander, curry leaves, mustard seeds, fennel, chilies, green chilies, coconut milk, etc.

What Is The Healthiest Indian Food To Eat?

healthy indian food

Rice: Rice contains dietary fiber which has a low glycemic index which means it does not cause an increase in insulin level after eating. Also, brown basmati rice is rich in fiber and antioxidants. It also helps reduce cholesterol levels.

Lentil soup: The protein content of this dish makes it very healthy for vegetarians as well as non-vegetarian people alike. In addition, it doesn’t require any oil making it even healthier.

Dal Makhani: This dal contains lentils along with other vegetables like carrots, peas, potatoes, spinach, cauliflower, tomato, onion, spices such as cardamom, cinnamon, cloves, bay leaf, black pepper, nutmeg, mace, saffron, coriander seeds, etc., all cooked together to make a delicious meal that will satisfy your taste buds. Dal Makhani is a traditional dish from Indian women using their own secret recipes from generation to generation. These days, there are many restaurants serving authentic dishes based on traditional recipes. The best part of this dish is its rich and creamy gravy which makes you feel full for hours after eating. It also helps in weight loss because of its high fiber content. This dal goes best with rice or rotis which is an Indian bread.

How Can I Eat Healthy Indian Food Every Day:

Eat at least 5 servings of vegetables per day. Vegetables contain lots of vitamins and minerals like iron, calcium, potassium, etc., which help keep our body fit and strong. They also provide us with energy. Try adding some fresh veggies into your diet by having a salad every other meal. You could even try making vegetable curries as an alternative to the usual meat-based ones.


In conclusion, the cuisine of India is really the best place to get your food fix. With so many amazing spices and ingredients, it’s easy to find amazingly healthy dishes, vegan dishes, vegetarian dishes, and meat dishes.

The cuisine of India is really the best place to get your food fix. With so many amazing spices and ingredients, it’s easy to find amazingly healthy dishes, vegan dishes, vegetarian dishes, and meat dishes. Get in there today!

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