Diet for a Healthy Life in India

Our health is deteriorating. This is true.

I was aware that when I entered my 30s more fully, my health was deteriorating. Although nothing noteworthy occurred, the indicators were obvious. I weighed at least 5 kg more than I did when I first started working, bending to tie my shoelaces required some effort, and I occasionally experienced an attack of acid reflux. These were all subtle but significant indicators that something was wrong.

Since then, a lot has changed for me, and on the path to starting Daily9, I've learnt a lot. But the thing that shocked me the most and served as the foundation for Daily9 was that it wasn't just myself or a small number of individuals who were having health problems. Most individuals, with a growing proportion of kids.

Three unfavourable facts about India that demonstrate this

In terms of the percentage of obese adults, India is presently among the top 5 nations in the world. 30 million adults are obese. That is roughly equivalent to the combined populations of Mumbai, Delhi, and Bengaluru.

The second-highest percentage of obese children are in India. 14.4 million kids are overweight. That is roughly equivalent to the combined populations of Chennai, Pune, and Hyderabad.

The number of obese people today is equal to the populations of Mumbai, Delhi, Bengaluru, Pune, Chennai, and Hyderabad combined.

And there are repercussions.

Today, India is referred to as the "Diabetes capital of the world."

In India, diabetes has reached epidemic proportions. It is anticipated that up to 80 million people in India may have diabetes by 2030. That is roughly twice as many people as were anticipated in China (42m) and the United States (30m).

Additionally, it appears that India is not far behind in terms of the prevalence of high blood pressure.

Even though they may seem like just numbers, consider your family and friends. Do you know somebody who is overweight, has diabetes, a fatty liver, high blood pressure, or a thyroid condition? You probably know one or more of these folks. We all do, and these figures are significant. Additionally, it is beginning to influence the coming generation.

Doctors see a lot of stuff even if we only see a little of it. I've spent a lot of time speaking with doctors, and many of them advise their patients to enrol in Daily9 health coaching. Their experiences are depressing. I basically hear the following from them:

The prevalence of lifestyle disorders like diabetes, thyroid, fatty liver, and others has increased. Diseases like these and others that typically struck people after the age of 50 are now starting to manifest in their 20s.

So now you are aware of the rationale behind India's rising healthcare industry. There are more and more sick people around us. And things are just getting worse.

What happened?

Food, exercise, sleep, and stress are just a few of the variables at play here. The biggest influence, though, has probably been food.

Is Indian cuisine to blame?

Like you, I probably eat a lot of Indian food. Let's investigate whether that contributes to the issue at hand.

Is the standard Indian diet at fault?

No. Let's look at why.

Undoubtedly, there is no single diet that can be referred to as the normal Indian cuisine. India offers a wide array of dishes and cuisines due to its size and diversity. Many of these cuisines share the same traits:

• Utilization of grains such as rice, wheat, millets, etc (dishes include idlis, rotis, dosas, parathas).
• Including lentils and other legumes (dishes include dals, channa, rajma, sambar).
• Seasonal veggies are used in unique ways in a variety of dry or gravy recipes.
• Butter, ghee, coconut oil, sesame seed oil, mustard oil, and other fats and oils are used in cooking.
• Many cultures place a high value on dairy products like milk, paneer, and yoghurt.
• Many cuisines use meat and seafood.
• Significant use of herbs and spices, including coriander, cumin, cardamom, turmeric, ginger, and others.

All of the aforementioned foods are of a high calibre and give our bodies nutrition like carbohydrates, protein, lipids, vitamins, and minerals.

Additionally, we gain from the special health advantages that come from using diverse herbs and spices.

All of this contributes to what is undoubtedly one of the healthiest and tastiest cuisines in the world. It seems sense that chicken tikka masala, an Indian dish, has long been considered a national favourite even in the UK.

What happened?

Over the past few decades, the globe has transformed, and nowhere is this more apparent than in India. I hardly recognise Mumbai, which was then known as Bombay, the city where I was raised. Everywhere we travel in the nation, this seems to be the situation. All of this shift has permeated both our daily lives and the food we consume.

Over the past ten years, there have been significant changes in our eating habits, which have had an effect on each and every meal we consume daily.

Let's look at this:

Breakfast

The first meal needs to be quick, convenient, easy to pack, etc. due to our busy lives. As a result, there won't be any more cooked meals available, and the only options are quick fixes like corn flakes or other sugary cereals, instant oats, bread (with jam or another sweet spread always around), etc. Verify that your breakfast is healthful.

Lunch

Many people find office canteens to be convenient, or you may order in. Neither choice is renowned for serving up fresh, top-notch meals.

Snacks

typically come in a packet or carton with an extended shelf life (for example, biscuits). Or there are greasy alternatives (samosas, puffs etc).

Dinner

Everything you want is just a few clicks away (and a 30-minute wait) in the heyday of meal delivery apps. Food from restaurants is almost always very greasy. You might not be able to tell, but we have spoken to chefs who work professionally, so we know this to be true.

day long

Drinks with added sugar are prevalent. Additionally, the sugar in all of the coffee and tea you consume throughout the day adds up.

The typical Indian food is no longer the majority of our diet.

Which of the dishes listed above do you recognise? Or did I just sum up a regular day for you? If so, you're not the only one. Whether one or more of the aforementioned meals have changed, it indicates that our usual day's diet will now include:

• is substantially higher in sugar and carbs.
• has significantly less fresh produce.
• has a high oil and fat content (not the good kind).
• has a noticeably reduced protein content.
• include more processed foods, especially those with processed oils and artificial additives.

A fact you won't soon forget is this:

In a single day, the average Indian eats more than 10 teaspoons of sugar.

In general, it appears that we are no longer following the traditional Indian diet when we consider the foods we eat each day. The issue is there. The typical Indian consumes too many carbohydrates, sugars, and processed foods but insufficient amounts of protein or veggies.

The outcome? obesity, being overweight, and not getting enough of certain essential nutrients, like protein, calcium, and vitamin B12. These all play a role in health conditions including diabetes, hypertension, etc.

How can this be fixed?

Should you only consume food prepared at home? or stick to Indian cuisine only?

Although that seems easy in principle, I am aware of how challenging and muddy actual life can be.

In real life, it is possible to find a balance that will advance health without sacrificing convenience.

10 items to eat if following an Indian diet

Below are 10 Indian foods that will support your diet plan for weight loss and good health. Please be aware that these foods don't 'burn' fat on their own. Utilize these foods to create a balanced diet that will aid in your weight loss.

1. Vegetables with green leaves

We in India are fortunate to have a wide variety of spinach (also known as keerai). They are readily available all year long and have numerous applications. The health advantages outweigh the slight effort required to prepare them.

2. Cucumber, tomato, carrot, and capsicum

These vegetables don't receive the recognition they merit. They can be consumed raw and are constantly available. You will always be well-prepared to whip together a quick side salad if you have these in your refrigerator. Add lemon, salt, and pepper to your taste.

3. Soups

Soups taste great when made using local Indian veggies like lauki, pumpkin, greens, and cauliflower. These can be eaten as a meal by adding a small amount of protein, such as paneer. It is quite filling and will go great with your diet plan for losing weight.

4. Local produce

In India, we are fortunate to have access to a wide range of fruits all year long. Examples include mango, jackfruit, watermelon, sitafal, and chikoo. We also receive a variety of banana, orange, papaya, and other fruits all year round. As your main snack, choose these fruits.

5. Yogurt or curd

Buttermilk, plain curd, and hanging curd are all excellent choices for meals or snacks. Particularly high in protein is greek yoghurt, also known as hung curd.

6. Seasoning

Indian herbs and spices can be used to flavour soups and salads in addition to Indian cuisine. To make salads, sprouts, and soups flavorful and something you'll want to eat frequently, season them with spice blends.

7. Espresso

India is one of the top nations in the world for coffee production. Coffee is a beneficial addition to your weight reduction diet plan and provides health advantages. Coffee (with little to no sugar) can help you control snack cravings while also keeping you hydrated.

8. Tea

In India, we have a wide variety of good tea and chai alternatives, similar to coffee. We provide a variety of teas, including hot masala chai and black assam. Use tea (with little to no sugar) to help you lose weight in addition to just enjoying it.

9. Indian food

Pick light snacks like puffed rice and makhana rather than those that are fatty or high in sugar.

In any case, they largely contain air!

They will therefore assist you with your weight loss diet plan and light snacking.

10. Beneficial fats

Use modest amounts of Indian fats in your cooking, such as ghee, coconut oil, and sesame oil. They improve your health and give your meal taste. The meal must have a small amount of fat to be satisfying.

Look at our Indian diet plan for weight loss if you're looking for a 7-day diet plan.