Yogurt and spices are just some of the healthy ingredients common in Indian dishes. When it comes to geographic regions known for their healthy dietary habits, the Mediterranean diet is probably best known, and the Nordic diet has gotten some attention, too. But there’s another continent where the traditional […]
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When it comes to geographic regions known for their healthy dietary habits, the Mediterranean diet is probably best known, and the Nordic diet has gotten some attention, too. But there’s another continent where the traditional cuisine has plenty of health benefits: India.
In India, the food can vary depending upon the specific area it originates from, but in general, it uses a lot of plant-based proteins such as beans and lentils, whole grains, and fermented foods including yogurt. Many ingredients common to Indian cuisine, including millet (a whole grain), lentils, spices, and vegetables, aren’t as prevalent in other cuisines, according to a paper published by researchers at the Indian Institute for Technology in Jodhpur. It’s not surprising that Indian food includes so many good-for-you ingredients, because Ayurveda, the classic medicinal system of India, is rooted in the idea that food has nutritional as well as medicinal value, according to the paper.
Although Indian food is often associated with takeout, there’s much more to it than fried samosas and rich sauces. The ingredients below are some of the healthiest you’ll find in Indian cooking but can also be used in other recipes.
Why It’s Healthy This golden yellow spice has been used for thousands of years in India, both in food and for its medicinal benefits. Its active chemical compound, curcumin, has been shown to have anti-inflammatory and antioxidant properties, according to a study published in Advances in Experimental Medicine and Biology. While a lot of the research on curcumin so far has only been done in animals, one human trial involving 60 participants indicated that taking a curcumin supplement may be a safe and effective treatment for major depressive disorder.
How to Use It Turmeric is usually added to most vegetables, beans, lentils, and other Indian dishes. It can help to use it in conjunction with other spices, and not just from a flavor perspective: Adding black pepper to a dish with turmeric can enhance absorption of curcumin by 2000 percent, according to a study published in October 2017 in the journal Foods. You can also try mixing some of the spice with warm milk to make a golden latte.
Why They’re Healthy People who regularly eat these legumes have been shown to have higher intakes of essential nutrients — including dietary fiber, healthy fats, folate, magnesium, potassium, iron, and vitamins A, E, and C — compared with those who don’t eat chickpeas, according to a study published in December 2016 in Nutrients. And while chickpeas are often associated with hummus, they are used in a variety of ways in Indian cooking: Whole chickpeas are soaked and cooked with spices, dry roasted chickpeas are enjoyed as a snack, and dry roasted chickpea flour is used to make pancakes, dumplings, and sweets. Because chickpeas are high in protein and fiber (half a cup has more than 7 grams of protein and more than 6 grams of fiber, per USDA data), they can help you feel full longer and keep your total calorie intake in check.
How to Use Them Try the Indian dish chana masala or have dry roasted chickpeas for a snack. If you have never used chickpea flour, try using it to make pancakes or crepes.
Why They’re Healthy These small green beans aren’t as common in Western cooking, but they should be. A half-cup is a good source of both protein and fiber, with around 7 grams of each, according to USDA data. These beans are also rich in antioxidants and minerals that have been linked to positive health benefits, according to research published in the Journal of Food Science. And unlike many other beans, the carbohydrates in mung beans seem to be more easily digested, so eating them doesn’t cause the usual digestive side effects, according to a study published in the Journal of the Science of Food and Agriculture.
How to Use Them In Indian cuisine, mung beans are prepared in a variety of ways. Traditionally, they are made into a soup with garlic, ginger, and spices to be enjoyed with rice, or served sprouted as a salad with chopped veggies. Try mung beans in place of other lentils in a recipe or add sprouted mung beans to your salads for extra protein and fiber.
Why They’re Healthy Research has shown that consuming these organ-shaped red beans has been linked to a lower incidence of chronic diseases such diabetes, cancer, obesity, and coronary heart disease. They tend to be lower in carbohydrates than some other beans, according to a study published in November 2017 in the International Journal of Molecular Sciences. Kidney beans contain resistant starch, a fiberlike substance that resists digestion and that research published in Diabetic Medicine shows may help improve insulin sensitivity and have a potentially beneficial effect on gut health, according to a study published in the September-October 2017 issue of the journal mBio.
How to Use Them Rajma masala is a common Indian dish of cooked red kidney beans in a spiced sauce with onions and tomatoes. You can also toss kidney beans into salads, add them to soup and chili, or use them in place of meat in curries or tacos.
Why They’re Healthy These flat, disc-shaped seeds come in a variety of colors and flavors, and are a great source of plant-based protein. More than one-quarter of the calories in lentils comes from protein, according to the Food and Agriculture Organization of the United Nations, and they are also a good plant source of iron, with more than 3 grams per half-cup, per USDA data. Lentils are rich in soluble fiber, which can lower LDL ("bad") cholesterol and may help with glycemic control, according to Today’s Dietitian. And you can feel extra good about eating them because they are an environmentally sustainable crop, according to a report published in October 2019 in Frontiers in Sustainable Food Systems.
How to Use Them In Indian cuisine, lentils are typically prepared with spices and served with rice or roti. You can also add lentils to soup and salads, mix them into veggie burgers, or puree them for a dip.
Why It’s Healthy One of the primary active compounds in this spicy root is gingerol, which has been studied for its anti-inflammatory and antioxidant effects. A systematic review published in January 2020 in Nutrients found evidence to support ginger’s use for helping soothe nausea and digestive discomfort. And a review published in May 2020 in Phytotherapy Research examined ginger’s effectiveness at reducing pain in various applications and found that its use orally, topically, and even as aromatherapy showed promise for decreasing menstrual, migraine, and knee pain and even muscle soreness.
Ginger is also a really low-calorie way to add flavor to all kinds of foods, per USDA data.
How to Use It Fresh or dried gingerroot is added to many traditional Indian dishes as part of the seasonings. It is also added to chai (Indian tea). Try ginger in your vegetable dishes or make chai with fresh or powdered ginger.
Why It’s Healthy This spice is really the ground bark of a certain tree, and its pleasantly spicy aromatic scent comes with plenty of health perks. Research published in Evidence-Based Complementary and Alternative Medicine has identified antioxidant, anti-inflammatory, anti-cancer properties in the spice. Cinnamon has also been linked to improvements in blood glucose, which may help with insulin sensitivity and decreasing fasting blood sugars.
How to Use It Although cinnamon is often considered a baking spice in the West, it is frequently used in savory dishes as well as sweet ones in India. Whole sticks can be added to simmering sauces, and powdered cinnamon is a key ingredient in the popular spice mixture garam masala. Try adding cinnamon to your next savory meal.
Why It’s Healthy This versatile spice has been studied as a weight loss aid. In a study published in Complementary Therapies in Clinical Practice of 88 women with overweight or obesity, supplementing their diet with cumin for three months led to a significant reduction in weight, body mass index, waist circumference, and body fat. According to USDA data, 1 teaspoon of ground cumin can provide almost 6 percent of the recommended daily intake of iron — a not insignificant amount for a spice.
How to Use It Cumin is available as seeds or in powdered form, and both are used in Indian cuisine. Use it in your spice blends or add to vegetables, beans, or chili.
Why It’s Healthy Several studies have suggested that this herb may help lower blood sugar levels in people with diabetes or prediabetes, and it has also been recommended as a supplement to increase milk supply in breastfeeding women. According to the National Center for Complementary and Integrative Health, while more research is needed, there is some early evidence that supports both those uses.
How to Use It Fenugreek leaves and seeds (which reportedly taste sweet, like maple syrup) are used in Indian cuisine. The leaves are used as a side dish or added to flatbreads, and the seeds are used in a variety of dishes. Try adding fenugreek seeds or powder to any side dish as part of the cooking process. You could also boil the seeds in water, strain, and enjoy as an herbal tea.
Why It’s Healthy This Asian vegetable is related to squash like pumpkin and zucchini, and it has a slightly bitter taste. Like those other vegetables, it is low in calories and delivers some fiber, but perhaps most significant is its high vitamin C content. A half-cup has 46 percent of your daily value of this all-important antioxidant, according to USDA data. And vitamin C is well known for its role in boosting immune function, according to the Academy of Nutrition and Dietetics.
How to Use It If you can’t find this bumpy green vegetable in your usual supermarket, look for it at an Indian or Asian grocery store. Try it sautéed with onion, garlic, and tomatoes or in a stir-fry.
