How Eating at Indian Restaurants Can Boost Your Well-Being

Indian cuisine is rich in herbs and spices that have powerful, positive effects on our mental health. For instance, turmeric (which gives curry its yellow color) has anti-inflammatory properties, and other spices like ginger, coriander, and cinnamon offer antibacterial and digestive benefits.

Avoid dishes heavy on refined grains like naan, biryani, and roti, and instead, opt for whole wheat options such as dosa or idli.

Vegetarian Dishes

Indian food provides a variety of plant-based dishes that are low in calories and saturated fats, making it an appealing option for health-conscious individuals in the USA. Vegetables like eggplant, spinach, and fenugreek leaves, Indian food in USA are rich in vitamins, minerals, and fiber, contributing to a balanced diet. Tofu, a staple in many Indian dishes, is an excellent protein source, particularly for vegetarians. To maintain a healthy diet, it’s advisable to steer clear of carb-heavy dishes such as biryanis and pulao and appetizers like samosas, which often feature deep-fried batter and starchy potatoes. Instead, prioritize filling half your plate with vegetables, beans, or lentils, such as chana masala and palak paneer. Additionally, it’s recommended to skip fruit chutneys and sweet beverages like mango lassi and masala chai, which can be high in added sugars. Opt for alternatives like cucumber raita to refresh your palate while adding beneficial probiotics.

Refreshing Salads

If you’re looking for healthful options at Indian restaurants, various salads can be a good choice. Many salads are based on vegetables, which tend to be lower in calories than fried dishes and contain vitamins, minerals, and fiber.

Try a protein-packed salad like Usal, which combines moong, chana, and black gram sprouts with curry leaves, mustard seeds, and coconut. This wholesome salad also offers mood-boosting benefits, as proteins are essential for producing certain neurotransmitters.

Other healthy salad options include kachumber, a refreshing mix of finely chopped cucumbers, tomatoes, and onions with lime juice. And remember chutneys! Although they can be delicious, some chutneys, such as mango and tamarind, are loaded with sugar. Make sure to order your chutneys on the side and add them sparingly.

Low-Calorie Beverages

Indian food is often enjoyed in a communal setting, which promotes social connections and can help reduce stress. Additionally, many spices and herbs in Indian cuisine have anti-inflammatory and mood-enhancing properties.

When enjoying Indian food at a restaurant, choose dishes that contain vegetables and whole grains to keep your blood sugar steady. Avoid dishes that feature rice and wheat-based flatbreads, like biryani, pulao, naan, roti, paratha, and poori, which can send your blood sugar soaring.

For an appetizer, grilled vegetable or lean meat kebabs or skewers are seasoned with spices and served without heavy sauces. You can also order a soup, such as a mulligatawny or sambhar (lentil), which are high in protein and calcium. Avoid fried appetizers such as samosas or pakoras, which use a carb-heavy batter or deep-fried breading.

Herbs

Indian foods contain plenty of antioxidant-rich ingredients that can enhance immune health. Turmeric, ginger, garlic, and leafy green vegetables have anti-inflammatory properties that help fight against infections and diseases.

Fenugreek seeds and leaves (which reportedly taste like maple syrup) are also found in many Indian dishes. This herb lowers blood sugar and has immune-boosting properties that promote heart, brain, and digestive health.

Besides fruits and veggies, other nutrient-rich ingredients in Indian cuisine are dairy products, such as yogurt and ghee (clarified butter). Yogurt is rich in probiotics that promote gut health and natural calcium. for bone health. Ghee has been shown to have heart-healthy benefits by lowering high triglyceride and cholesterol levels, risk factors for heart disease.

Spices

Many herbs and spices have been shown to strengthen the brain, enhancing memory and concentration. Curcumin, a compound found in turmeric, is also an antioxidant and has been shown to reduce the symptoms of depression.

Coriander, a common spice in Indian cuisine, is an anti-inflammatory and can help reduce cholesterol levels in the blood. It also helps maintain a healthy digestive system.

Incorporating various foods and nutrients into your diet is essential for overall health. A well-balanced meal with whole grains, vegetables, legumes, fruits, and low-fat dairy provides essential vitamins and minerals for good health. Enjoying Indian food can be a great way to add more flavor and diversity to your diet, but consult a doctor before making any significant changes.