Is Indian Food Healthy for You? – Mob’s Comprehensive Guide

One of the questions we get asked a lot as recipe creators is: is Indian food healthy for you? And the short answer to that question is: yes. There are literally hundreds of incredible Indian recipes out there which are healthy and great for your body and mind (and stomach). But you’re probably here for a more in-depth answer. In this article, we’ll hopefully explain to you why Indian cuisine – loaded as it is with healthy grains and vegetables and more fibre than you can shake a stick at – is one of the best on the planet and why it can help you lead a healthy and active lifestyle.

After reading this, we’ll hope you’ll be motivated to discover the handsome fusion of taste and nutrition in Indian cuisine and its potential as a wholesome addition to your diet.

So what is Indian cuisine? Indian cuisine is a diverse and exciting culinary powerhouse that reflects the cultural, geographical, and historical diversity of the Indian subcontinent. It encompasses a vast array of flavours, ingredients, and cooking techniques, making it one of the most celebrated and varied cuisines in the world.

A few of the key features of Indian cuisine include:

Aromatic Spices: Indian dishes are renowned for their use of aromatic spices such as cumin, coriander, turmeric, cardamom, and cloves. If you see those on the ingredients of a dish, you best believe it’s been influenced by India in some way, shape, or form. These spices not only enhance the flavour of the dishes but also contribute to their medicinal properties.

Regional Diversity: India is a large country with a wide variety of distinct regions, each having its own unique culinary traditions. North Indian cuisine is typically characterised by rich gravies and bread like naan and roti, while South Indian cuisine tends to feature more rice-based dishes like dosa and idli, often accompanied by coconut-based chutneys and sambars.

Vegetarian Emphasis: A significant portion of Indian cuisine is vegetarian, owing to cultural and religious practices. Vegetables, lentils, and legumes play a central role in creating hearty and nutritious vegetarian dishes. This is one of the primary reasons why Indian food is so healthy for you.

Complex Flavors: Indian dishes are known for their complex flavour profiles which combine sweet, savoury, spicy, and tangy elements in a single meal. This layering of flavours is achieved through the skillful use of spices and herbs.

Use of Grains: Various grains are staples in Indian cuisine, including rice, wheat, millet, and barley. These grains are used to create a diverse range of dishes, spanning all the way from biryanis to chapatis.

Street Food Culture: India has a vibrant street food culture, offering a variety of snacks and quick bites like samosas, pakoras, and chaats. Street food reflects the local tastes and preferences of different regions. Is Indian street food healthy? While some Indian street food may be a little bit on the indulgent side, there are healthier options available, such as protein-packed dishes like chicken tandoori skewers and fresh fruit chaats.

Culinary Techniques: Indian cooking involves various culinary techniques such as frying, sautéing, roasting, and slow-cooking. Tandoori cooking in a clay oven is another distinctive method, often used for marinated meats and bread.

Desserts and Sweets: Indian desserts, known as mithai, are a sweet indulgence often enjoyed during festivals and celebrations. Popular sweets include gulab jamun, jalebi, and rasgulla. While these aren’t technically good for you, life is all about balance and there’s no reason why you should deprive yourself of a squidgy and syrupy gulab jamun every now and then.

In essence, Indian cuisine is a reflection of the country's diversity, history, and cultural heritage. Its global popularity is a testament to the universal appeal of its flavours and the skill involved in its preparation. Now, let’s dive into some of the nutritional aspects which make it so great.

Protein-packed lentils, fibre-rich vegetables, lean proteins, there’s plenty of nutritional goodness to be found in popular Indian dishes. Nothing says comfort like a bowl of creamy, fragrant dal. And nothing says it in a comforting dulcet tone quite like our healthy Yellow Dal. Lentils are rich in protein, fibre and iron – it’s no surprise that they’re a staple ingredient in dishes such as Coconut, Spinach & Tomato Dal and Leftover Dal Fritters. As well as lentils, plenty of other fresh vegetables can be found in Indian salads like a classic kachumber packed with refreshing cucumbers, tomatoes, and a good hit of chillies. Lean protein like chicken breasts and fish are also pretty prevalent in Indian cooking. Avoiding fattier cuts of lamb might be a wise idea if you’re watching your fat intake but if you’re a keto maniac then a keema could really hit the spot.

It’s claimed (and we’re saying claimed here so we don’t get sued) that a lot of Indian spices have helpful medicinal properties. From the anti-inflammatory power of turmeric to digestion-aiding ginger, there’s a range of ingredients which are commonly found in Indian food that will do your immune system (as well as your general well-being) some good. Hell, it’s even been said that cumin could help you fight the effects of stress thanks to its role as an antioxidant. We’re not saying that stress-eating a curry is a foolproof method to reducing your anxiety but – hey – it couldn’t hurt, could it?

Balancing taste and health in Indian cuisine can be difficult. A lot of the best dishes – we’re looking at you Butter Chicken – contain a good amount of butter, oil, and ghee. Working out how you can use traditional Indian cooking techniques that preserve the nutritional value of the dish without compromising on flavour is anything but easy.

We’re going to be honest with you here: there are a lot of Indian dishes you won’t be able to eat if you’ve got a number of intolerances. If you are someone that’s lactose or gluten intolerant, however, that shouldn’t really come as much of a surprise. There’s lots of things you can’t eat. The good news is that there’s also lots of delicious and healthy Indian food that is suitable for people with dietary restrictions. If it’s dairy and meat you’re looking to avoid, we’ve got a whole repertoire of Vegan Curry Recipes which will be just what you’re after. There’s no butter or animal products in any of those dairy-free dishes. Gluten can easily be avoided, too, by staying away from sides like Paratha and Rotli and sticking with rice.

If you’re up for going slightly against the grain of tradition you can have a crack at cooking with Mob’s healthier alternatives to classic Indian dishes. These aren’t authentic by any means but we’ve got a Healthyish Korma, a Keralan-Inspired Prawn Curry, and a Tamarind & Tomato Salmon Curry that should all comfortably fit into your macros.

One of the biggest health benefits of Indian cuisine is the fact that the majority of it is vegetarian. From nutrient-dense vegetables like aubergines and spinach to protein-packed legumes such as chickpeas and lentils, vegetarian options are treated as the opposite of the last resort. They’re treated with the respect they deserve. Making a nutritious decision and avoiding meat when you’re at an Indian restaurant is pretty easy and it’s even easier if you’re cooking Indian food at home and have complete and total control of the ingredients.

If you’re wondering whether you should be incorporating more Indian food into your diet, the answer is a resounding yes. The rest of this article should have hopefully clued you up on why Indian food is healthy for you. An easy way to inject a bit more healthy Indian food into your diet is with our Healthy Curry Meal Plan – a meal plan we’ve made which contains three easy curry recipes that’ll make you feel like a million dollars.

So, there you have it. Embracing healthy Indian eating habits into your day-to-day life isn’t just a good idea, it’s an easy way to improve your life overall. God knows we’d feel a lot happier if we were eating chana masala (aka chickpea curry) every other day of the week rather than cheese on toast.

We’ve tried to answer all of your most frequently asked questions about how healthy Indian food is in a nutshell. If there’s anything we’ve failed to answer, please don’t hesitate to get in touch.

What are the key nutritional aspects of Indian cuisine?

Indian cuisine excels in providing you with proteins from lentils, fibre from vegetables, and essential nutrients from spices. Most of the dishes contain a pretty holistic nutritional profile.

How can spices used in Indian cooking benefit health?

Spices in Indian cooking, like turmeric and ginger, can contribute to health by providing anti-inflammatory and digestive benefits.

Are there any low-calorie options in Indian food?

Yes, Indian cuisine offers delightful low-calorie options, with choices like grilled chicken and vegetables as well as vegetable-based curries and salads.

How can I incorporate Indian food into a healthy diet?

Incorporate Indian food seamlessly into your diet (if it’s not a staple part of it already) by choosing lean proteins, plenty of vegetables, opting for whole grains when possible, and moderating portion sizes. You can still have a big decadent curry, but maybe stick to one bowl instead of two.

What are the healthiest choices in Indian vegetarian cuisine?

The healthiest choices in Indian vegetarian cuisine include any dishes with nutrient-dense vegetables, protein-rich legumes, and plant-based sources of essential nutrients. Think saag aloo.

How does Indian food fit into a balanced diet?

Very easily. Indian food, as a whole, tends to provide a diverse range of nutrients, including proteins, fibres, and essential vitamins, when consumed in moderation.

Are there any healthy alternatives to popular Indian dishes?

Yes, plenty. You can make your own healthier alternatives to classic Indian dishes by using leaner proteins like chicken breasts as well as incorporating more vegetables to replace some of the simpler carbohydrates.

Can Indian food be suitable for weight loss diets?

Absolutely, Indian food can be part of a weight loss diet with mindful choices, such as opting for grilled items, choosing lighter curries, and controlling portion sizes.

What are common misconceptions about the healthiness of Indian food?

Too many people associate all Indian food with heavy curries and fail to recognise the diversity of healthy options available. We hope this feature has hopefully dispelled some of those notions.

How can I make traditional Indian recipes healthier at home?

You can make a range of traditional Indian recipes a tad healthier by reducing the use of oil, you use choosing lean proteins, increasing vegetable content, and experimenting with healthier cooking methods.

What are the best Indian dishes for health-conscious eaters?

Opt for dishes with lean proteins, plenty of vegetables, and balanced flavours, such as tandoori chicken, vegetable curries, and lentil-based dishes. If you’re ever in doubt when you’re eating out, make sure to speak to the staff! They’ll be able to point you in the right direction.

How does the use of dairy in Indian cuisine affect its healthiness?

Dairy in Indian cuisine contributes essential nutrients like calcium, but health-conscious individuals can choose low-fat options or explore dairy alternatives for a balanced approach. Instead of full-fat yoghurt, go for low-fat Greek yoghurt.

Can Indian food cater to gluten-free diets?

Yes, Indian cuisine can cater to gluten-free diets with options like rice-based dishes, lentils, and gluten-free grains like quinoa. Peshwari Naan is delicious but you’ll probably have to give it a swerve.