The 5 Healthiest Ingredients in Indian Food

A variety of ingredients common to Indian food, such as millet (a whole grain) and lentils, and vegetables and spices, aren’t found within other culinary styles as per a research paper by scientists in the Indian Institute for Technology in Jodhpur.

When it comes to geographical regions known for their healthful diet and healthy lifestyles, eating the Mediterranean food plan is perhaps the most well-known as well, as it’s true that the Nordic diet has gained some recognition, too. However, there’s another continent in which traditional food has a lot of health advantages.

In India, the food available will vary based on the particular region it originates from. However, generally, it is based on many plant-based proteins, such as beans and lentils, whole grains, and fermented foods like yogurt.


Why it’s Healthful This Golden yellow spice has been utilized for many thousands of decades in India as a food ingredient and its medicinal properties. According to a report published by Advances in Experimental Medicine and Biology, the active chemical compound curcumin has been found to possess antioxidant and anti-inflammatory properties.

 Although most of the studies on curcumin to date have been conducted in the laboratory, one human trial with 60 participants showed that taking a supplement with curcumin could be a safe and beneficial therapy for people suffering from a major depressive disorder.

Utilizing It

 Turmeric is typically included in most vegetable dishes such as beans, lentils and other Indian recipes. It is beneficial to mix it along with the other spices, not just from a culinary standpoint:

Adding black pepper to dishes containing turmeric can increase curcumin intake by 2000 percent, as per the study released in October 2017. The study was published in Foods. You could also mix some spice in warm milk to create an iced latte with golden hues.

2Chickpeas (Chana)

What’s the reason? The people who regularly consume these legumes have been proven to consume more essential nutrients — such as healthy fats, dietary fibre folate, magnesium, iron, potassium, and vitamins E, A, and C when compared to those who do not eat chickpeas, according to the study that was released in December the journal Nutrients.

While chickpeas are typically linked to the hummus dish, they can be employed in various methods in Indian cooking. Whole chickpeas are cooked in water using spices, dry-roasted chickpeas can be enjoyed as snacks, and dried, roasted chickpeas make pancakes, dumplings and sweets.

Because chickpeas contain a lot of protein and fibre (half one cup is over 7 grams protein, and over 6-grams of fiber according to USDA information), they may make you feel fuller for longer and help keep your calories to a minimum.

How to Use It

Try the Indian recipe chana masala, or have dry-roasted chickpeas as a snack. If you’ve never tried chickpea flour, consider using it for pancakes or crepes.

3 Mung Beans

Why they’re healthy, these tiny green beans aren’t as widely used in Western cooking yet. They should be. A half-cup of beans is a good source of protein and fibre, with about seven grams each per USDA information.

How to Use them

In Indian food, Mung beans can be prepared in various ways. In traditional Indian cooking, they are cooked into a soup using garlic and ginger and spices and served along with rice or eaten as a salad topped with chopped vegetables.

Mung beans can be substituted in place or other legumes in your recipe, and add sprouted beans to salads to add nutrients and fibre.

4Kidney Beans (Rajma)

The reason they’re healthy The research has demonstrated that the consumption of organ-shaped red beans has been associated with lower rates of chronic illnesses like cancer, diabetes and obesity, as well as coronary heart diseases.

Kidney beans are a source of resistant starch, a dietary substance that inhibits digestion. It is a substance the research conducted in Diabetic Medicine suggests could increase insulin sensitivity and impact the health of your gut, per an article that was published in the September-October publication of mBio.

How to Use It

Rajma masala is a popular Indian dish made of cooked red kidney beans cooked in a spicy sauce that includes tomatoes and onions.

You can also mix kidney beans into salads or incorporate them into soups along with the chilli. Or you were even used as a substitute for meat in tacos or curries.

5 Lentils (Daal)

Why they’re healthy these disc-shaped, flat seeds are available in a range of flavours and colours and are an excellent source of protein from plants.

More than one-quarter of calories from lentils is protein, as per the Food and Agriculture Organization of the United Nations.

They’re also a fantastic source of iron from plants as they contain more than 3 grams per cup, per USDA data. Lentils are the high insoluble fibre that can help reduce the level of LDL (“bad”) cholesterol and help with controlling glycemic, according to the Today’s Dietitian.

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