Maintaining a Well-Balanced South Asian Diet

Ever wonder how healthy South Asian cuisine is? Given the obesity, high cholesterol, hypertension, type 2 diabetes and cancer among South Asians, how can we ensure we’re eating right? As we stand in line at the buffet, generously scooping out butter chicken made with heavy cream and taking an extra serving of saag paneer (spinach and cheese) while walking past the salad, we need to ask ourselves, “What does this food do for my mind, body and spirit?

Are we following Hippocrates’ important message, “Let food be thy medicine”?

As a registered dietitian, I hear similar concerns expressed by many of my South Asian clients. Here are some frequently asked questions and answers that may be useful in dispelling the diet myths surrounding South Asian foods.

Is South Asian food balanced/nutritious?
As with any cuisine, South Asian food can be either healthy or unhealthy depending on how the food is made and how much one eats. Portions count and content matters. Foods high in saturated fat, found mainly in meat and dairy products including ghee (clarified butter), can lead to heart disease and play a role in chronic diseases like diabetes and cancer. On the other hand, nutrient-rich plant foods can play an important role in prevention and overall wellness. Research shows the most nutritious diets are a balance of the different food groups and are typically low in the bad fats: trans and saturated.

When giving attention to portion sizes and moderation of sweets and fried foods, South Asian food proves to be a healthy and delicious cuisine. Typical South Asian vegetables can be used in a variety of sabji (cooked vegetables), soups, salads or mixed with meat dishes and are a great way to consume more plant foods. I find some clients tend to be heavy-handed on serving themselves starchy vegetables like aloo (potatoes), mattar (peas) and corn. For diabetics it is particularly beneficial to use moderation when eating starchy vegetables to control blood sugar levels.

We eat roti (grilled flatbread) or rice with almost every home-cooked meal. Is this good or bad? How can we make roti healthier?
Eating starch or whole grains, such as rice, roti or poa (flattened rice) at a meal is common in most cultures. Whole grain is an important food group to include in your diet despite the media’s concern that starches are unhealthy. The art of eating starchy foods is to pick whole grain foods high in fiber to help you meet the recommended 25-30 grams of fiber per day.

Brown rice is a whole grain that provides not only a nuttier flavor but also more B-vitamins and fiber. When buying atta (whole wheat flour) look for brands that list “stone whole wheat” rather than “enriched whole wheat” in the ingredient list. “Enriched” means the bran—the fiber part of the grain where the majority of the B-vitamins are—has been removed and B-vitamins (minus the fiber) have been added back to the flour.

Tip: Try making roti with ½ channa (black chickpeas) atta and ½ whole wheat atta.

How can vegetarians get protein in a South Asian diet?
One of the biggest myths is that vegetarians may not be getting enough protein. Most people, including vegetarians, are getting enough protein. However, there are several easy ways to ensure you get enough protein in your diet if you are vegetarian or vegan. Eating beans, legumes, nuts and dairy (if you are not vegan) at meals is a sure way to get your protein.

That is not to say a vegetarian diet can’t become unbalanced and unhealthy. The trick is to avoid taking in saturated fat by decreasing the fried foods you eat. Most research encourages eating less meat and more beans and daals (lentils), a variety of vegetables, and a rainbow of different types of fruits. Eating deep-fried foods like poori (fried white flour), pakora (fried chickpea flour) and those with simple sugars like mithai (sweets) daily can affect your health, make you more prone to diseases later in life and rob you of optimal health.

Does a South Asian diet lead to many common diseases? A lot of South Asians seem to suffer from diabetes.
A traditional South Asian diet itself does not lead to diseases such as diabetes, heart disease, high blood pressure or cancer. Lifestyle and daily habits are the biggest determinants of wellness and health.

In fact, some of the staples in South Asian cuisine have been found to help prevent disease. Garlic, ginger and onion, the basis for most South Asian dishes, have together and individually been found to be useful to the body and also are low in calories. Turmeric, an ancient spice and a staple in South Asian cuisine, is being researched for its anti-inflammatory properties and possible role in decreased cognitive defects. Moms and the yogis alike may be saying, “I told you so.”

What South Asian food can a diabetic patient eat?
A diabetic patient can eat anything he or she wants as long as he or she balances meals between the five food groups—whole grains, vegetables, fruits, dairy, meat and meat substitutes along with healthy fats, like canola oil and oily fish. At each meal, eat a balance of lean protein, healthy fats and complex carbohydrates.

The most important thing for a diabetic is to eat in a timely fashion and eat the right portions for his or her unique needs. Fiber is key in a diabetic diet since it takes longer to digest and helps regulate blood sugar. Exercising also helps tremendously in managing your blood sugar, not to mention your cholesterol levels.

How does belly fat contribute to metabolic syndrome and potentially lead to diabetes and heart disease?
Metabolic syndrome, also known as insulin resistance syndrome or Syndrome X, is a cluster of risk factors or medical problems that lead to diabetes and heart disease if untreated.

Exercise, weight loss and losing your belly fat can help fend off diabetes and heart disease. When we store fat in our waist, our metabolism behaves differently, and the hormone insulin that controls our blood sugars is not as effective. As a result insulin resistance occurs. Exercise and weight loss, particularly losing fat in the waist, helps insulin become more sensitive.

There is no magic pill or diet that will help a person lose weight quickly and keep it off. The secret is in your daily habits, which you can regulate by asking yourself some basic questions. Are you exercising daily? Are you eating regular meals? What do you eat, and how much are you eating?

If there is something you love to eat or drink often, like ice cream or a mocha, then try to make it nutrient-rich and still enjoy it. Maybe you can drink a skinny mocha, which has skim milk, and try double-churned ice cream, which has less saturated fat, topped with fresh blueberries.

We need fuel for our body but we also eat for pleasure; hopefully we can love what we’re eating while nourishing our body.

Stay tuned for next month’s edition on mindful eating.

Anu Kaur is a registered dietitian and certified wellness coach with a B.S. in psychology and minor in biology and M.S. in dietetics/nutrition. Visit www.ANuHealthyYou.com for more information.