{"id":45756,"date":"2022-08-21T23:06:13","date_gmt":"2022-08-21T23:06:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45756"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"healthy-indian-food","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/","title":{"rendered":"Healthy Indian Food: What Should You Eat And Avoid?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#What_Indian_Food_Is_Healthy\" >What Indian Food Is Healthy?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#1_Dal\" >1. Dal\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#2_Chicken_Tandoori\" >2. Chicken Tandoori<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#3_Raita\" >3. Raita<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#4_Aloo_Gobi\" >4. Aloo Gobi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#5_Kebabs\" >5. Kebabs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#6_Chilla\" >6. Chilla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#7_Jalfrezi\" >7. Jalfrezi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#8_Masala_Bhindi\" >8. Masala Bhindi\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#9_Baingan_bharta\" >9. Baingan bharta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#10_Idli\" >10. Idli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#11_Chaach\" >11. Chaach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#12_Dhokla\" >12. Dhokla<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#The_Worst_Indian_Foods_for_Your_Health\" >The Worst Indian Foods for Your Health\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#1_Samosas\" >1. Samosas\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#2_Naan\" >2. Naan\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#3_Pakora\" >3. Pakora\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#4_Saag_Paneer\" >4. Saag Paneer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#5_Butter_chicken\" >5. Butter chicken\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#6_Pappadam\" >6. Pappadam\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#7_Gulab_Jamun\" >7. Gulab Jamun\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#How_Healthy_Is_Indian_Food\" >How Healthy Is Indian Food?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#Gut_Health\" >Gut Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#Heart_Health\" >Heart Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#How_to_Make_Indian_Dishes_Healthy\" >How to Make Indian Dishes Healthy\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#What_is_the_lowest-calorie_Indian_dish\" >What is the lowest-calorie Indian dish?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#Is_tikka_masala_healthy\" >Is tikka masala healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#Why_is_naan_unhealthy\" >Why is naan unhealthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#Which_curry_is_the_healthiest\" >Which curry is the healthiest?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Spicy, colorful, and rich in flavor, Indian cuisine is as diverse as the country itself. While there are many healthy dishes to choose from, some traditional favorites can be high in fat and calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That doesn&#8217;t mean you have to give up Indian food altogether though. Knowing what goes into your food and making smart choices can help you enjoy Indian cuisine without derailing your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a list of the best and worst Indian foods for your health, along with tips on how to make healthier choices.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Indian_Food_Is_Healthy\"><\/span><b>What Indian Food Is Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healthy Indian foods are dishes made from wholesome ingredients, cooked with minimal oil, and packed with vegetables, lean protein, and whole grains. Grilled or tandoori dishes, lentil-based meals, vegetable curries, whole grains, lean proteins, herbs, and spices are all healthy and nutritious options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indian cuisine tends to be heavy on the vegetables and light on the meat. This is good news for your health, as diets that are high in vegetables and low in animal products have been linked with lower rates of heart disease, obesity, cancer, and other chronic conditions (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0300711\"><span style=\"font-weight: 400;\">1<\/span><\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6759882\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the healthiest Indian foods include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken tandoori<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raita<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aloo gobi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kebabs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chilla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jalfrezi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Masala bhindi\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baingan bharta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Idli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chaach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dhokla<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\"><img decoding=\"async\" class=\"size-large wp-image-65899 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/2-5-1024x576.png\" alt=\"healthy indian food \" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/2-5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/2-5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/2-5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/2-5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Dal\"><\/span><b>1. Dal\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dishes with dal, or lentils, are a good source of protein, fiber, and complex carbohydrates. These nutrients are essential for maintaining a healthy weight and keeping your energy levels up, and including more of them in your diet may reduce your risk of chronic diseases (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/lentils\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Chicken_Tandoori\"><\/span><b>2. Chicken Tandoori<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In Hindi, &#8220;tandoor&#8221; means &#8220;clay oven&#8221;. Chicken tandoori is chicken that&#8217;s been marinated in yogurt and spices, then cooked in a tandoor. This cooking method brings out a rich flavor without needing too much oil or butter. Fish and lamb can also be cooked tandoori-style.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Raita\"><\/span><b>3. Raita<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Raita is a yogurt-based dish that&#8217;s often served as a side or condiment. It can be made with cucumbers, tomatoes, onions, and other vegetables. Adding raita to your meal helps increase the nutrient and antioxidant content. It&#8217;s refreshing and cooling, which makes it a perfect complement to spicier dishes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Aloo_Gobi\"><\/span><b>4. Aloo Gobi<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This potato and cauliflower dish is a staple of Indian cuisine. It&#8217;s typically made with spices such as ginger, garlic, turmeric, and cumin. These spices have anti-inflammatory properties that may help protect against chronic diseases such as heart disease and cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5785894\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This potato-cauliflower combination is also a great source of fiber, potassium, and vitamin C.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\"><img decoding=\"async\" class=\"size-large wp-image-65900 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11-1024x576.png\" alt=\"healthy indian food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/low-sugar-desserts\/\">Satisfying Low Sugar Desserts You Won\u2019t Feel Guilty For<\/a><\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Kebabs\"><\/span><b>5. Kebabs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meat lovers don&#8217;t have to miss out on the health benefits of Indian food. Kebabs, which are grilled or roasted meats, can be a good source of protein and healthy fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just be sure to choose lean cuts of meat and limit your portion size. Grilling or roasting your kebabs on a skewer (rather than frying) helps reduce the amount of fat that&#8217;s absorbed during cooking.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Chilla\"><\/span><b>6. Chilla<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chilla is the breakfast lover\u2019s answer to pancakes This dish is made with chickpea flour, spices, and vegetables. It&#8217;s a good source of protein and fiber, both of which are important for keeping you feeling full and satisfied throughout the day (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224414002386\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a low-carb breakfast option, chilla can help you control your blood sugar levels and avoid midday energy crashes. It may also help your weight loss efforts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Jalfrezi\"><\/span><b>7. Jalfrezi<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jalfrezi is a stir-fry made with vegetables and spices. It&#8217;s a quick and easy way to get your daily dose of vegetables. You may also add some lean protein, such as chicken or tofu.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Masala_Bhindi\"><\/span><b>8. Masala Bhindi\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bhindi, also known as okra, is a popular vegetable in India. It&#8217;s often cooked with onions, tomatoes, and spices to create a flavorful dish. The nutrient-rich vegetable is an excellent source of fiber, vitamins C and K, and A (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7865958\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The nutrients in this dish, such as fiber, may help manage the symptoms of metabolic syndrome\u2014a condition that&#8217;s characterized by high blood pressure, insulin resistance, and obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459248\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\"><img decoding=\"async\" class=\"size-large wp-image-65901 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/9-2-2-1024x576.png\" alt=\"healthy indian food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/9-2-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/9-2-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/9-2-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/9-2-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/9-2-2.png 1921w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Baingan_bharta\"><\/span><b>9. Baingan bharta<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This eggplant dish is a favorite in Indian households. It&#8217;s made by roasting or grilling eggplant, then mashing it with onions, tomatoes, and spices. The final product is a flavorful, nutrient-dense dish that&#8217;s perfect for vegetarians and meat lovers alike.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Idli\"><\/span><b>10. Idli<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Idli is a traditional South Indian dish that&#8217;s made by steaming fermented rice and lentil batter. It&#8217;s a good source of protein, fiber, and complex carbohydrates (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/lentils\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Idli is also low in calories and fat, which makes it a healthy breakfast or snack option.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Chaach\"><\/span><b>11. Chaach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chaach is a type of yogurt-based drink that&#8217;s popular in India. It&#8217;s made by mixing yogurt with water, spices, and salt. Chaach can help promote the health of your digestive system, thanks to the probiotics in yogurt (<\/span><a href=\"https:\/\/www.health.harvard.edu\/vitamins-and-supplements\/health-benefits-of-taking-probiotics\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s also a great source of calcium, which is essential for strong bones and teeth.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Dhokla\"><\/span><b>12. Dhokla<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dhokla is a steamed cake that is made with chickpea flour. It&#8217;s a good source of protein and fiber, both of which are important for keeping you feeling full and satisfied throughout the day (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224414002386\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Dhokla is also low in calories and fat, which makes it a healthy breakfast or snack option.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\"><img decoding=\"async\" class=\"size-large wp-image-65902 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/1-8-1024x576.png\" alt=\"healthy indian food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/1-8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/1-8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/1-8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/1-8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Worst_Indian_Foods_for_Your_Health\"><\/span><b>The Worst Indian Foods for Your Health\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are many healthy Indian foods to choose from, some dishes are higher in fat and calories than others. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Samosas\"><\/span><b>1. Samosas\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A samosa is a fried pastry filled with potatoes, peas, and other vegetables. While it may be tempting to eat more than one of these fried delights, they&#8217;re high in unhealthy fats and calories. The refined wheat pastry is also lacking in nutrients.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Naan\"><\/span><b>2. Naan\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Naan is a type of flatbread that&#8217;s often served with Indian food. It&#8217;s made with white flour, which is refined and lacking in nutrients. Eating too much naan may contribute to weight gain or spikes in blood sugar levels. Other ingredients such as oil and ghee can make naan high in unhealthy fats (<\/span><a href=\"https:\/\/forum.diabetes.org.uk\/boards\/threads\/naan-bread.3765\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Pakora\"><\/span><b>3. Pakora\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pakora is a popular snack made by coating vegetables in chickpea flour and frying them. Similar to samosas, pakoras are high in calories and unhealthy fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Making a healthier version at home with chickpea flour batter and baking the pakoras instead of frying them can help reduce some of the negative health effects.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Saag_Paneer\"><\/span><b>4. Saag Paneer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t let the spinach fool you, this dish is high in calories and fat. Saag paneer is a spinach-based curry that&#8217;s made with paneer, a type of Indian cheese.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cheese adds unhealthy saturated fats to the dish. Whole milk or cream is also often used, which further increases the fat and calorie content. To lighten the dish at home, use low-fat milk or yogurt and tofu instead of paneer.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\"><img decoding=\"async\" class=\"size-large wp-image-65904 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-1-1024x576.png\" alt=\"healthy indian food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/11-8-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\" target=\"_blank\" rel=\"noopener\">Check out the BetterMe: Health Coaching app<\/a> and set this plan in motion!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Butter_chicken\"><\/span><b>5. Butter chicken\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Butter chicken is a popular Indian dish that is made with chicken that&#8217;s been cooked in a tomato-based sauce. The dish gets its name from the large amount of butter or ghee that&#8217;s used to make it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While butter chicken may be delicious, it&#8217;s also high in unhealthy saturated fats, which increase the risk of cardiovascular disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7388853\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). The calorie content is also quite high, which makes it a less-than-ideal choice if you&#8217;re watching your weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Pappadam\"><\/span><b>6. Pappadam\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pappadam is a type of fried flatbread that&#8217;s popular in India. It&#8217;s made with white flour and often served as an appetizer. As with other fried foods, pappadams are high in unhealthy fats and calories. If you&#8217;re watching your weight, it&#8217;s best to avoid this dish.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Gulab_Jamun\"><\/span><b>7. Gulab Jamun\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gulab jamun is a popular Indian dessert that is made with fried dough balls that are soaked in sugar syrup. While they may be small, these sweet treats pack a lot of calories and sugar. They&#8217;re also high in unhealthy fats. If you have diabetes or are watching your weight, it&#8217;s best to avoid gulab jamun.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Healthy_Is_Indian_Food\"><\/span><b>How Healthy Is Indian Food?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many delicious and nutritious dishes that can be made using traditional Indian ingredients and methods. Of course, as with any cuisine, there are also some unhealthy choices when it comes to Indian food. However, overall, the health benefits of eating Indian food outweigh the risks.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\"><img decoding=\"async\" class=\"size-large wp-image-65905 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5-5-1024x576.png\" alt=\"healthy indian food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5-5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5-5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5-5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/5-5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Some health benefits include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gut_Health\"><\/span><b>Gut Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Daal, a type of Indian lentil soup, is loaded with fiber and other nutrients that are good for gut health. Fiber helps to keep things moving along in your digestive system, preventing constipation and other problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Raita, a yogurt-based dish, is also good for gut health. The probiotics in yogurt can help maintain a healthy balance of bacteria in your intestines (<\/span><a href=\"https:\/\/www.health.harvard.edu\/vitamins-and-supplements\/health-benefits-of-taking-probiotics\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Indian food can be a great way to lose weight, thanks to its emphasis on fresh vegetables, legumes, and spices. Spices like <a href=\"https:\/\/betterme.world\/articles\/cumin-vs-turmeric\/\">turmeric and cumin<\/a> may boost metabolism and help burn fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5785894\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vegetable dishes such as dal (lentils) aloo gobi (potatoes and cauliflower) are hearty and filling, but low in calories.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Health\"><\/span><b>Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many Indian dishes are rich in antioxidants, which may help protect your heart health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3083808\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Antioxidants scavenge harmful free radicals from your body and help prevent plaques from forming in your arteries, reducing your risk of heart disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saag, a spinach-based dish, is particularly high in antioxidants. It also contains magnesium, another nutrient that is good for heart health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852744\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium helps keep your blood pressure under control, which lowers the risk of heart attacks and strokes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\"><img decoding=\"async\" class=\"size-large wp-image-65906 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/15-1-1024x554.png\" alt=\"healthy indian food\" width=\"770\" height=\"417\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/15-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/15-1-300x162.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/15-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/15-1-1700x920.png 1700w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-betterme-work\/\">Does BetterMe Work? Here\u2019s What I Found<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Make_Indian_Dishes_Healthy\"><\/span><b>How to Make Indian Dishes Healthy\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To make Indian food healthier, you need to be aware of some unhealthy ingredients and cooking methods. Here are some tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use less oil: <\/b><span style=\"font-weight: 400;\">Indian food is often deep-fried. This adds a lot of unnecessary fat and calories to the dish. To make it healthier, cook with less oil and use healthier oils such as olive oil (<\/span><a href=\"https:\/\/www.heartfoundation.org.au\/healthy-living\/healthy-eating\/fats-oils-and-heart-health\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit the amount of ghee: <\/b><span style=\"font-weight: 400;\">Ghee is clarified butter that is often used in Indian cooking. It adds a lot of flavor, but is also very high in saturated fat. Use it sparingly (<\/span><a href=\"https:\/\/www.heartfoundation.org.au\/healthy-living\/healthy-eating\/fats-oils-and-heart-health\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid cream:<\/b><span style=\"font-weight: 400;\"> Many Indian dishes contain cream which makes them very rich and high in calories. You can either use low-fat alternatives or just avoid using it altogether.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose leaner meats: <\/b><span style=\"font-weight: 400;\">When making meat-based dishes, choose leaner cuts of meat such as chicken or turkey. You can also remove the skin from chicken to reduce the amount of fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add more vegetables: <\/b><span style=\"font-weight: 400;\">Add extra vegetables to your dish to increase the fiber and nutrient content. This will also help fill you up so you don&#8217;t overeat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Watch your portions: <\/b><span style=\"font-weight: 400;\">When eating Indian food, be aware of the portion sizes. It is easy to overeat when so much delicious food is on offer. Try sticking to smaller portions and you&#8217;ll be able to enjoy all the flavours without overindulging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bake instead of fry:<\/b><span style=\"font-weight: 400;\"> If a recipe calls for deep frying, try baking instead. This will make the dish healthier as it will use less oil.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our previous post, <\/span><a href=\"https:\/\/betterme.world\/articles\/indian-diet-plan-to-lose-weight-in-10-days\/\">Indian Diet Plan to Lose Weight in 10 Days, <\/a><b><span style=\"font-weight: 400;\">features pro tips on how to kickstart your weight loss while enjoying meals from our favorite cuisine.<\/span><img decoding=\"async\" class=\"size-large wp-image-65907 aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/woman-5-1024x576.png\" alt=\"healthy indian food\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/woman-5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/woman-5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/woman-5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/woman-5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/b><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_lowest-calorie_Indian_dish\"><\/span><strong>What is the lowest-calorie Indian dish?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">One of the lowest-calorie Indian dishes is a plate of stir-fried vegetables, which is known as &#8220;sabzi&#8221;. This dish contains no added oils or spices, which makes it a healthy and low-calorie option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another low-calorie Indian dish is tandoori chicken. This dish is made by marinating chicken pieces in yogurt and spices before cooking them in a clay oven. It\u2019s a healthy and delicious option for those who are watching their calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other low-calorie Indian dishes include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Daal (lentil soup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable soup (shorba)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raita, a yogurt-based side dish that is made with cucumber, mint, and spices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tandoori fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled paneer (cottage cheese)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chaat (snack) made with chickpeas, yogurt and chutney<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Palak paneer (spinach and cottage cheese curry)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that each dish\u2019s calorie count may vary depending on the cooking method and ingredients used.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_tikka_masala_healthy\"><\/span><strong>Is tikka masala healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Tikka masala is a popular Indian dish that consists of marinated chicken pieces cooked in a creamy tomato-based sauce. It&#8217;s a healthy option as long as you pay attention to the ingredients and portion size. Here are some tips for making a healthier tikka masala:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use lean cuts of chicken or tofu as the protein source<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Substitute cream with low-fat yogurt or light coconut milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use fresh tomatoes or plain canned tomatoes instead of tomato sauce, which often contains added sugars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit the amount of oil used for cooking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve with whole-grain rice or naan bread for added nutrients<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keep in mind that even with these modifications, tikka masala is still considered a higher-calorie dish due to its rich flavors and creamy texture. Enjoy it in moderation as part of a balanced diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_naan_unhealthy\"><\/span><strong>Why is naan unhealthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Naan isn&#8217;t unhealthy, but it can be high in calories and carbohydrates. Naan bread is made with wheat flour, yeast, water, and sometimes yogurt or milk. It&#8217;s then cooked in a tandoor oven, which gives it its signature fluffy texture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main reason naan may be considered unhealthy is due to the added ghee (clarified butter) or oil that is used during the cooking process (<\/span><a href=\"https:\/\/forum.diabetes.org.uk\/boards\/threads\/naan-bread.3765\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This adds unnecessary calories to the bread, which makes it a higher calorie option than other types of flatbreads such as roti or chapati.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make naan healthier:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use whole-wheat flour instead of white flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skip the ghee or oil when cooking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add herbs and spices for flavor instead of butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve with healthier options such as grilled vegetables or daal instead of rich curries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Naan can still be enjoyed in moderation as part of a balanced diet. Just be mindful of the portion size and what you pair it with.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_curry_is_the_healthiest\"><\/span><strong>Which curry is the healthiest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The healthiest curry depends on the ingredients and preparation methods used. Generally, healthy vegetarian Indian food such as vegetable- or legume-based curries is considered to be the best option. These curries are packed with nutrients and are often lower in calories than meat-based curries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some other factors you should consider when choosing a healthy curry include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The type of protein used: <\/b><span style=\"font-weight: 400;\">opt for leaner options such as chicken, fish, lentils, or tofu instead of red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The amount of oil used: <\/b><span style=\"font-weight: 400;\">try to limit or avoid dishes that contain excess amounts of oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The types of spices and seasonings used:<\/b><span style=\"font-weight: 400;\"> some blends may contain a lot of added salt or sugar, so it&#8217;s important to read labels or ask the restaurant about their ingredients<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some of the healthiest curry options include dal (lentil) curries, vegetable curries, and seafood curries. These dishes are often packed with vegetables, lean protein, and flavorful spices without being too heavy or high in calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to enjoy in moderation and pair with healthier side dishes such as saut\u00e9ed greens or a mixed vegetable dish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our post, <a href=\"https:\/\/betterme.world\/articles\/healthy-curry-recipes\/\">3 <\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/healthy-curry-recipes\/\">Healthy Curry Recipes<\/a><b>, <\/b><span style=\"font-weight: 400;\">which features easy and delicious recipes you can try even as a beginner in the kitchen.<\/span><\/p>\n\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you can see, there are many good reasons to enjoy Indian food on a regular basis. Just make sure you choose healthier options most of the time and watch your portion sizes. With a little bit of care, you can enjoy all the deliciousness of Indian cuisine without affecting your health or your waistline.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Healthy_Indian_Food\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spicy, colorful, and rich in flavor, Indian cuisine is as diverse as the country itself. While there are many healthy dishes to choose from, some traditional favorites can be high in fat and calories.\u00a0 That doesn&#8217;t mean you have to give up Indian food altogether though. Knowing what goes into your food and making smart [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":65898,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125,87],"class_list":["post-45756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Indian Food: What Should You Eat And Avoid? - BetterMe<\/title>\n<meta name=\"description\" content=\"Does \u2605 HEALTHY INDIAN FOOD \u27a4 exist? It certainly does! Learn which ingredients and cooking methods to avoid and which ones to use instead. You can enjoy all the flavors of Indian cuisine without harming your health.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Indian Food: What Should You Eat And Avoid?\" \/>\n<meta property=\"og:description\" content=\"Does \u2605 HEALTHY INDIAN FOOD \u27a4 exist? It certainly does! Learn which ingredients and cooking methods to avoid and which ones to use instead. You can enjoy all the flavors of Indian cuisine without harming your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Healthy-Indian-Food_-What-Should-You-Eat-And-Avoid_-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Healthy Indian Food: What Should You Eat And Avoid?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/\"},\"wordCount\":2062,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Healthy-Indian-Food_-What-Should-You-Eat-And-Avoid_.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Spicy, colorful, and rich in flavor, Indian cuisine is as diverse as the country itself. While there are many healthy dishes to choose from, some traditional favorites can be high in fat and calories.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That doesn't mean you have to give up Indian food altogether though. Knowing what goes into your food and making smart choices can help you enjoy Indian cuisine without derailing your diet.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a list of the best and worst Indian foods for your health, along with tips on how to make healthier choices.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Indian Food Is Healthy?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Healthy Indian foods are dishes made from wholesome ingredients, cooked with minimal oil, and packed with vegetables, lean protein, and whole grains. Grilled or tandoori dishes, lentil-based meals, vegetable curries, whole grains, lean proteins, herbs, and spices are all healthy and nutritious options.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Indian cuisine tends to be heavy on the vegetables and light on the meat. This is good news for your health, as diets that are high in vegetables and low in animal products have been linked with lower rates of heart disease, obesity, cancer, and other chronic conditions (<\/span><a href=\\\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0300711\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a>, <a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6759882\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some of the healthiest Indian foods include:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Dal<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Chicken tandoori<\/span><\/li>\\r\\n \\t<li style=\\\"font-w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/\",\"name\":\"Healthy Indian Food: What Should You Eat And Avoid? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Healthy-Indian-Food_-What-Should-You-Eat-And-Avoid_.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Does \u2605 HEALTHY INDIAN FOOD \u27a4 exist? 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While there are many healthy dishes to choose from, some traditional favorites can be high in fat and calories.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That doesn't mean you have to give up Indian food altogether though. Knowing what goes into your food and making smart choices can help you enjoy Indian cuisine without derailing your diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's a list of the best and worst Indian foods for your health, along with tips on how to make healthier choices.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Indian Food Is Healthy?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Healthy Indian foods are dishes made from wholesome ingredients, cooked with minimal oil, and packed with vegetables, lean protein, and whole grains. Grilled or tandoori dishes, lentil-based meals, vegetable curries, whole grains, lean proteins, herbs, and spices are all healthy and nutritious options.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Indian cuisine tends to be heavy on the vegetables and light on the meat. This is good news for your health, as diets that are high in vegetables and low in animal products have been linked with lower rates of heart disease, obesity, cancer, and other chronic conditions (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0300711\"><span style=\"font-weight: 400;\">1<\/span><\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6759882\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some of the healthiest Indian foods include:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dal<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken tandoori<\/span><\/li>\r\n \t<li style=\"font-w ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/","url":"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/","name":"Healthy Indian Food: What Should You Eat And Avoid? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/healthy-indian-food\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Healthy-Indian-Food_-What-Should-You-Eat-And-Avoid_.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Does \u2605 HEALTHY INDIAN FOOD \u27a4 exist? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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