Is Indian Food Healthy? Nutritional Ingredients & Healthy Dishes

Indian food is one of the most popular cuisines in the UK. After all, who doesn’t love a good Tikka Masala on a Saturday night, with a couple of popadoms to boot? However, Indian cuisine has wrongly been criticised in recent years, carrying a reputation for being high in sugar and saturated fats due to its association with rich, creamy curries or deep-fried sides. It is vital to look beyond these stereotypes and question if Indian food is actually healthy.

By gaining a better understanding of the ingredients, cooking methods, and well-being principles when preparing Indian cuisine, the vast health benefits quickly become apparent. Let us take a deeper look at Indian cuisine and finally answer: is Indian food healthy or not?

Healthy Ingredients Used in Indian Food

Indian food is renowned for being bold and full of flavour, with a huge array of dishes that all offer a unique culinary experience. Now you might just think of heavy creamy curries when Indian cuisine comes to mind, but the reality is that many ingredients used in Indian food are extremely healthy. Vegetables, legumes and spices are all healthy ingredients, present in most popular Indian dishes. Let’s take a closer look at some of the most common ingredients used.

Vegetables

Most Indian dishes feature an abundance of vegetables; whether that be the use of fresh tomatoes and onions to form a base for a tasty masala sauce, or using vibrant green spinach for the perfect Saag Aloo. Here are some of the most popular vegetables used in Indian cuisine:

• Onion
• Tomato
• Spinach
• Potato
• Aubergine
• Cauliflower
• Okra

As we all know, vegetables are an essential part of maintaining a healthy and balanced diet. Many Indian dishes are packed with vegetables including Zouk’s delicious Bengan Masala; discover more of our tasty vegetarian dishes.

Legumes

Legumes make up the backbone of Indian cuisine and are a healthy source of protein, fibre and other key nutrients. Popular legumes in Indian food include lentils, chickpeas and peas.

• Lentils - Most varieties of lentils are commonly used in Indian cuisine, including red lentils, yellow lentils and black lentils. Many consider lentils to be a superfood due to how nutrient dense they are. Lentils are also considered to be an antioxidant. Zouk’s Dall Makhanii is packed full of black lentils, cooked in a deliciously smooth and creamy sauce.
• Chickpeas - Chickpeas are another healthy legume used in Indian cuisine. They are an excellent source of plant-based protein and are also rich in iron. Two of the most popular Indian dishes containing chickpeas are Chana Masala & Hummus - both on the menu at Zouk.
• Peas - Peas are frequently used in Indian dishes, and not just to fill samosas! It is no secret that peas are extremely healthy, full of vitamin A, vitamin C and Thiamin. Some popular healthy Indian dishes which contain peas include Palak Matar & Matar Paneer.

Legumes are prevalent in many dishes and are another reason why Indian food should be considered healthy.

Spices & Herbs

It may come as no surprise, but Indian food features a huge array of spices and herbs to help create the amazing flavours associated with the cuisine. We have selected some of the most popular spices used in Indian food, as well as the health benefits these possess.

Tumeric

Tumeric has long been lauded for its extraordinary health benefits, due to being an antioxidant with anti-inflammatory properties. Turmeric has been used in traditional Indian medicine for centuries, helping to improve joint health, aid digestion and also boosting the immune system. Turmeric is used in most popular Indian dishes, including Tikka Masala, and Biryani, to name a couple. Both of these mouth-watering dishes are available at Zouk.

Ginger

Ginger is another popular spice that is widely used in Indian cuisine. Ginger is known for its digestive benefits, anti-inflammatory properties, and immune-boosting effects. Not only does ginger have medicinal properties, but it also adds a distinct taste to food, with it’s is warm and fiery aroma. Again, ginger is used in most Indian curries such as Rogan Josh, Biryani and Tikka Masala.

Cumin

Cumin is another healthy spice that is often used in Indian cuisine, which also contains antioxidants. Cumin is often considered a digestive aid, and its use when cooking can help promote healthy digestion, stimulating the production of enzymes. Cumin is a highly versatile spice used in many Indian dishes.

There are many other spices used in Indian food which contain significant health benefits, including coriander, cardamom, fenugreek, and black pepper to name a few.

Ayurvedic Principles in Indian Food

Indian cuisine is deeply rooted in Ayurveda. But what is Ayurveda and what does this mean in terms of wellness and Indian food? Ayurveda, in short, is a traditional system of healing that originated in India thousands of years ago. Ayurveda highlights the importance of maintaining balance within the body and mind to achieve optimal health and well-being. When it comes to food, Ayurvedic principles play a significant role in guiding the choices and preparation of Indian cooking. Some of these key principles include:

• Eating foods that are fresh and seasonal
• Use a variety of spices when preparing food
• Eating slowly and mindfully.

By embracing Ayurvedic principles in preparation and cooking, it ensures that Indian food promotes good health.

Healthy Cooking Methods In Indian Cuisine

As well as all of the healthy ingredients that go into Indian cuisine, and the Ayurvedic principles encouraging wellness, many Indian dishes are prepared using healthy cooking methods. Grilling is a cooking method to prepare many Indian favourites. This can be considered a healthy cooking method as when ingredients are grilled, excess fat drips away, resulting in a leaner final product, with less fat. Many healthy Indian dishes involve grilling, and some of the below may surprise you.

• Tandoori Dishes - Tandoori dishes are a lot healthier than you might expect. Dishes such as a Tandoori Mixed Grill or Tandoori King Prawns are low in fat due to the grilling process in a clay oven, better known as a Tandoor. The marinade, typically consisting of yoghurt and spices, helps tenderise the meat or cheese whilst infusing flavour, without the need for excessive oil or butter. You can enjoy a Tandoori Mixed Grill or Tandoori King Prawns guilt-free at Zouk.
• Seekh Kebab - Another very popular Indian dish, Seekh Kebabs are also a lot healthier than you might expect. As is the case with Tandoori dishes, Seekh Kebabs are often grilled which helps to reduce fat in the cooking process. Paired with a nutrient-rich salad, a Seekh Kebab is a healthy Indian dish which you can also enjoy at Zouk.

Fat-reducing cooking methods, such as grilling, are yet another reason why Indian food can be considered a healthy option.

Embracing Indian Food For A Healthy Diet

So, is Indian food healthy? We have discovered today that contrary to popular belief, Indian food can be very healthy for you. Of course, as with all things in life, it is important to enjoy Indian food in moderation. Breaking down common ingredients at a more granular level has helped reveal the wonderful health & wellness benefits that Indian cuisine contains. The cuisine’s deep roots in Ayurveda help ensure ​​that the preparation and consumption of Indian food align with principles that promote optimal health and well-being.

At Zouk, we use a huge selection of spices and vegetables in our authentic Indian & Pakistani dishes; with perfectly balanced flavours for a delightful dining experience. And with all of the health benefits associated with this cuisine, there is no reason not to indulge yourself and book a table at our restaurant. We can even come to you; find out more about our catering services today.